英语翻译If you’re training for a marathon ,a proper plan for wat

英语翻译
If you’re training for a marathon ,a proper plan for water intake (摄入) is important .Of course ,there’s the risk of
dehydration (脱水) .But athletes now know they can also get into trouble by drinking to much .To much water
intake can lower levels of sodium (钠) in the blood .The death of a 28-year-old woman following the Boston
Marathon caught the attention of many runners and led to new research .
Experts advise long distance runners to replace the liquids they sweat out .Their goal is to try to keep someone
from not getting dehydrated by more than 2 percent of their body weight .
One technique for deciding how much water you need is to get the exact numbers .Runners have to weight
themselves before and after a run to determine how much water they’ve lost .If their weight drops by more than 2
percent ,they have not drunk enough water.
Hyponatremia occurs when runners drink so much water that blood salt levels drop off .A study published last year
tested 488 runners who completed the Boston Marathon and found 13 percent of them had dangerously low blood
salt levels .The first sign that runners may notice is slightly swelling in the hands .They can’t get their rings off ,
and then they might feel sick .They may not remember where they are .In fact ,most runners get enough salt to get
back to normal levels by eating just one meal after a run .Contrary to the old advice that runners should drink as
much as they can to prevent dehydration ,the new research has shown that the body is a remarkable machine that
actually tells you via thirst when you need water .

如果你正在为马拉松训练,那么一个合适的摄水量计划是很重要的.当然,这有（让你因摄水不足而）脱水的风险.但是现在的运动员们知道摄入太多的水也会使他们陷入麻烦.过多的摄水量会使得血液中钠元素含量降低.一个二十八岁女子在波士顿马拉松运动会上的死亡引起了很多运动员的注意而且导致了（对于摄水量的）新研究.专家建议长跑运动员补充身体流汗所以取得水分.他们的目标是尽量使人们脱水不要超过自身重量的百分之二.一种来决定你需要摄入多少水的技术就是的到准确的数据.运动员们需要在比赛前后称量自己的体重来决定他们失掉了多少水分.如果他们的体重下降超过了百分之二就说明他们在比赛前没有摄入足够的水分.低血钠症出现在当运动员们喝过多（水）以至于血液里盐的浓度降低.一项去年公布的研究报告测试了488个在马拉松中竞争的运动员发现他们中有百分之十三有（令他们自身）危险的钠浓度水平过低的血液.第一个运动员们可能注意到了的征兆就是手的轻颤.他们取不下自己的戒指,继而感到恶心（注：也有可能是感到难受）.他们可能记不起他们现在在哪儿.事实上,大多数运动员们可以动过仅仅在跑步之后吃一顿饭来获取足量的盐使体内盐含量回到正常水平.相反于旧的运动员们应该能喝多少就喝多少以免脱水的建议,新研究表明人体是一部了不起的可以通过“渴”来告诉你你却不缺水的机器.