{"id":77693,"date":"2023-11-24T08:10:00","date_gmt":"2023-11-24T07:10:00","guid":{"rendered":"https:\/\/www.bezec.eu\/10-zasad-hydratacie-bezca-v-zime-nezabudnite-na-hydrataciu-v-opacnom-pripade-za-to-zaplatite\/"},"modified":"2023-11-25T11:30:44","modified_gmt":"2023-11-25T10:30:44","slug":"10-zasad-hydratacie-bezca-v-zime-nezabudnite-na-hydrataciu-v-opacnom-pripade-za-to-zaplatite","status":"publish","type":"post","link":"https:\/\/www.bezec.eu\/sk\/10-zasad-hydratacie-bezca-v-zime-nezabudnite-na-hydrataciu-v-opacnom-pripade-za-to-zaplatite\/","title":{"rendered":"10 z\u00e1sad hydrat\u00e1cie be\u017eca v zime. Nezabudnite na hydrat\u00e1ciu! V opa\u010dnom pr\u00edpade za to zaplat\u00edte…"},"content":{"rendered":"\n

Hydrat\u00e1cia je k\u013e\u00fa\u010dov\u00fdm aspektom zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu, najm\u00e4 po\u010das zimn\u00fdch mesiacov. Hoci sa t\u00e1to t\u00e9ma \u010dasto zd\u00f4raz\u0148uje v letn\u00fdch mesiacoch, ke\u010f vysok\u00e9 teploty a intenz\u00edvny tr\u00e9ning ved\u00fa k v\u00fdrazn\u00e9mu poteniu a r\u00fdchlej strate tekut\u00edn, zima prin\u00e1\u0161a svoje vlastn\u00e9 v\u00fdzvy. V chladnom po\u010das\u00ed, ke\u010f mnoh\u00ed z n\u00e1s tr\u00e1via viac \u010dasu v interi\u00e9ri a nosia viacero vrstiev oble\u010denia, m\u00f4\u017ee by\u0165 \u0165a\u017ek\u00e9 uvedomi\u0165 si, ko\u013eko tekut\u00edn str\u00e1came. Navy\u0161e such\u00fd zimn\u00fd vzduch m\u00f4\u017ee telo r\u00fdchlej\u0161ie dehydrova\u0165. V zimn\u00fdch mesiacoch nesmieme zanedb\u00e1va\u0165 pravideln\u00fd pr\u00edjem tekut\u00edn, a to nielen po\u010das tr\u00e9ningu, ale aj po\u010das be\u017en\u00fdch denn\u00fdch aktiv\u00edt. Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee udr\u017eiavanie rovnov\u00e1hy tekut\u00edn je k\u013e\u00fa\u010dom k optim\u00e1lnej fyzickej v\u00fdkonnosti a celkov\u00e9mu zdraviu bez oh\u013eadu na ro\u010dn\u00e9 obdobie.<\/p>\n\n

N\u00e1poj pred tr\u00e9ningom<\/b><\/h2>\n\n

Hydrat\u00e1cia pred intenz\u00edvnym zimn\u00fdm tr\u00e9ningom je k\u013e\u00fa\u010dov\u00e1. V zime \u010dasto absolvujeme krat\u0161ie, ale ve\u013emi intenz\u00edvne tr\u00e9ningy v hale. Na dosiahnutie maxim\u00e1lneho v\u00fdkonu a zabezpe\u010denie \u00fa\u010dinnej regener\u00e1cie je d\u00f4le\u017eit\u00e9 za\u010da\u0165 tr\u00e9ning v dostato\u010dne hydratovanom stave. Po\u010das 45 min\u00fat intenz\u00edvneho tr\u00e9ningu v hale, ako je napr\u00edklad cvi\u010denie na be\u017eeckom p\u00e1se, sa zvy\u010dajne ve\u013ea pot\u00edme, ale pitie ve\u013ek\u00e9ho mno\u017estva tekut\u00edn priamo po\u010das cvi\u010denia sa neodpor\u00fa\u010da, aby sme sa vyhli nepr\u00edjemn\u00fdm pocitom. \u00da\u010dinnej\u0161ie je postupne vypi\u0165 500-750 ml vody alebo elektrolytov\u00e9ho n\u00e1poja nieko\u013eko hod\u00edn pred tr\u00e9ningom. To poskytne v\u00e1\u0161mu telu dostatok \u010dasu na vstrebanie potrebn\u00e9ho mno\u017estva tekut\u00edn a vyl\u00fa\u010denie prebytku. Pitie tesne pred tr\u00e9ningom m\u00f4\u017ee sp\u00f4sobi\u0165 stagn\u00e1ciu vody v \u017eal\u00fadku, \u010do je ne\u017eiaduce, najm\u00e4 po\u010das n\u00e1ro\u010dn\u00fdch tr\u00e9ningov, ako je intervalov\u00fd tr\u00e9ning, ke\u010f sa v\u00e4\u010d\u0161ina krvi s\u00fastre\u010fuje na pr\u00e1cu svalov a schopnos\u0165 \u010driev absorbova\u0165 tekutiny je obmedzen\u00e1.<\/p>\n\n

Pri krat\u0161\u00edch tr\u00e9ningoch v hale, ktor\u00e9 trvaj\u00fa do 60 min\u00fat, zvy\u010dajne nemus\u00edte po\u010das tr\u00e9ningu ve\u013ea pi\u0165. Toto pravidlo plat\u00ed pre v\u00e4\u010d\u0161inu druhov cvi\u010denia, niekedy aj pre dlh\u0161ie tr\u00e9ningy. Napriek tomu je dobr\u00e9 ma\u0165 po\u010das tr\u00e9ningu po ruke f\u013ea\u0161u vody a napi\u0165 sa, ak poc\u00edtite sm\u00e4d. Ak v\u0161ak po\u010das tr\u00e9ningu pijete pr\u00edli\u0161 ve\u013ea, m\u00f4\u017ee to v\u00e1\u0161mu telu s\u0165a\u017ei\u0165 spracovanie ve\u013ek\u00e9ho mno\u017estva tekut\u00edn, najm\u00e4 ak je za\u0165a\u017een\u00e9 intenz\u00edvnym cvi\u010den\u00edm.<\/p>\n\n

Na druhej strane, ak sa chyst\u00e1te na dlh\u0161\u00ed tr\u00e9ning v suchom a chladnom vzduchu, mo\u017eno bude lep\u0161ie vypi\u0165 pred tr\u00e9ningom namiesto \u010distej vody elektrolytov\u00fd n\u00e1poj. T\u00e1to mo\u017enos\u0165 m\u00f4\u017ee pom\u00f4c\u0165 telu lep\u0161ie regulova\u0165 potrebu mo\u010di\u0165 v chlade, tzv. studen\u00fa diur\u00e9zu. Pridanie elektrolytov, najm\u00e4 sod\u00edka, do n\u00e1poja pom\u00e1ha telu \u00fa\u010dinnej\u0161ie zadr\u017eiava\u0165 tekutiny a podporuje rovnov\u00e1hu sod\u00edka v krvi. Teoreticky by to malo vies\u0165 k men\u0161iemu vylu\u010dovaniu vody z tela. Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee aj po\u010das chladn\u00fdch dn\u00ed sa m\u00f4\u017eete ve\u013emi poti\u0165, najm\u00e4 ak m\u00e1te na sebe ve\u013ea vrstiev oble\u010denia. Preto je hydrat\u00e1cia d\u00f4le\u017eit\u00e1 aj v chladnom po\u010das\u00ed.<\/p>\n\n

Po \u0161kolen\u00ed<\/b><\/h2>\n\n

D\u00f4le\u017eit\u00e1 je aj spr\u00e1vna hydrat\u00e1cia po tr\u00e9ningu, aby ste podporili \u00fa\u010dinn\u00fa regener\u00e1ciu tela. R\u00fdchle obnovenie rovnov\u00e1hy telesn\u00fdch tekut\u00edn po tr\u00e9ningu m\u00f4\u017ee v\u00fdrazne ur\u00fdchli\u0165 regenera\u010dn\u00e9 procesy. Pridanie sod\u00edka do n\u00e1poja po tr\u00e9ningu pom\u00e1ha nahradi\u0165 sod\u00edk, ktor\u00fd sa vypotil po\u010das fyzickej aktivity, a z\u00e1rove\u0148 zvy\u0161uje \u00fa\u010dinnos\u0165 vstreb\u00e1vania tekut\u00edn v tele.<\/p>\n\n

Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee telo dok\u00e1\u017ee absorbova\u0165 len obmedzen\u00e9 mno\u017estvo tekut\u00edn – zvy\u010dajne 400 a\u017e 1000 ml za hodinu. Pr\u00edjem tekut\u00edn nad t\u00fato \u00farove\u0148 m\u00f4\u017ee by\u0165 pre telo ne\u00fa\u010dinn\u00fd a v niektor\u00fdch pr\u00edpadoch kontraprodukt\u00edvny.<\/p>\n\n

Na pos\u00fadenie \u00farovne hydrat\u00e1cie je najlep\u0161\u00edm ukazovate\u013eom farba a objem mo\u010du. V ide\u00e1lnom pr\u00edpade by mal by\u0165 mo\u010d svetlo\u017elt\u00fd, slamovo sfarben\u00fd. Tmav\u0161\u00ed mo\u010d \u010dasto poukazuje na dehydrat\u00e1ciu, zatia\u013e \u010do \u00faplne \u010d\u00edry a bezfarebn\u00fd mo\u010d m\u00f4\u017ee poukazova\u0165 na nadmern\u00fa hydrat\u00e1ciu. Sledovanie t\u00fdchto pr\u00edznakov v\u00e1m umo\u017en\u00ed lep\u0161ie pochopi\u0165, \u010di va\u0161e telo dostato\u010dne absorbuje potrebn\u00e9 tekutiny a udr\u017eiava spr\u00e1vnu rovnov\u00e1hu hydrat\u00e1cie.<\/p>\n\n

Nadmern\u00e9 pitie<\/b><\/h2>\n\n

Nadmern\u00e1 hydrat\u00e1cia je t\u00e9ma, ktor\u00e1 si zasl\u00fa\u017ei pozornos\u0165 v s\u00favislosti so spr\u00e1vnou hydrat\u00e1ciou. Hoci sa kedysi pri pit\u00ed vody s ob\u013eubou hovorilo „\u010d\u00edm viac, t\u00fdm lep\u0161ie“, dnes vieme, \u017ee \u013eudsk\u00e9 telo potrebuje presne vyv\u00e1\u017een\u00fd pr\u00edjem tekut\u00edn a elektrolytov. Telo m\u00e1 schopnos\u0165 samoregul\u00e1cie a dok\u00e1\u017ee si udr\u017ea\u0165 funk\u010dn\u00fa rovnov\u00e1hu tekut\u00edn, ak mu dod\u00e1me potrebn\u00e9 mno\u017estvo.<\/p>\n\n

Probl\u00e9my vznikaj\u00fa, ke\u010f ignorujeme sign\u00e1ly tela a mylne sa domnievame, \u017ee k\u013e\u00fa\u010dom k zabr\u00e1neniu dehydrat\u00e1cie je neust\u00e1le pitie. Nadmern\u00fd pr\u00edjem tekut\u00edn m\u00f4\u017ee sp\u00f4sobi\u0165, \u017ee telo vylu\u010duje nadbytok tekut\u00edn, \u010do vedie k \u010dastej\u0161iemu mo\u010deniu. To m\u00f4\u017ee sp\u00f4sobi\u0165 nadmern\u00e9 zriedenie elektrolytov v krvi, \u010do je stav zn\u00e1my ako hyponatri\u00e9mia. M\u00f4\u017ee tie\u017e d\u00f4js\u0165 k n\u00e1rastu hmotnosti, \u010do nie je \u017eiaduce pre \u0161portov\u00fd v\u00fdkon ani celkov\u00e9 zdravie.<\/p>\n\n

Preto je d\u00f4le\u017eit\u00e9 nau\u010di\u0165 sa po\u010d\u00fava\u0165 svoje telo a v\u0161\u00edma\u0165 si aj tie najjemnej\u0161ie sign\u00e1ly sm\u00e4du. Tieto sign\u00e1ly s\u00fa prirodzen\u00fdm mechanizmom tela na udr\u017eanie rovnov\u00e1hy tekut\u00edn. Sledovanie t\u00fdchto sign\u00e1lov je najspo\u013eahlivej\u0161ou met\u00f3dou, ako zabezpe\u010di\u0165, aby telo malo presne tak\u00e9 mno\u017estvo tekut\u00edn, ak\u00e9 potrebuje, ani viac, ani menej. T\u00fdm sa udr\u017eiava optim\u00e1lna hydrat\u00e1cia a zabezpe\u010duje sa, aby telo fungovalo \u010do najlep\u0161ie.<\/p>\n\n

\u010co si zapam\u00e4ta\u0165?<\/b><\/h2>\n\n

K\u013e\u00fa\u010dom k \u00faspe\u0161n\u00e9mu tr\u00e9ningu je spr\u00e1vna hydrat\u00e1cia, najm\u00e4 po\u010das zimn\u00fdch mesiacov, ke\u010f mnoh\u00ed z n\u00e1s tr\u00e9nuj\u00fa v interi\u00e9ri alebo v suchom a chladnom vonkaj\u0161om prostred\u00ed, kde m\u00f4\u017ee d\u00f4js\u0165 k neo\u010dak\u00e1van\u00fdm strat\u00e1m tekut\u00edn. Je d\u00f4le\u017eit\u00e9 pristupova\u0165 k tr\u00e9ningu s dostato\u010dnou hydrat\u00e1ciou. To znamen\u00e1, \u017ee ak m\u00e1te ve\u010dern\u00fd tr\u00e9ning, mus\u00edte pi\u0165 vhodn\u00e9 n\u00e1poje po\u010das cel\u00e9ho d\u0148a, zatia\u013e \u010do pri rannom tr\u00e9ningu je d\u00f4le\u017eit\u00e9 pi\u0165 dostato\u010dne pred span\u00edm.<\/p>\n\n

Pri ka\u017edodennom monitorovan\u00ed \u00farovne hydrat\u00e1cie je d\u00f4le\u017eit\u00e9 sledova\u0165 farbu a mno\u017estvo mo\u010du. Oran\u017eov\u00fd mo\u010d v malom mno\u017estve signalizuje potrebu zv\u00fd\u0161i\u0165 pr\u00edjem tekut\u00edn. Na druhej strane, ak je mo\u010d bezfarebn\u00fd a \u010dast\u00e9 mo\u010denie nazna\u010duje, \u017ee pr\u00edli\u0161 ve\u013ea pijete, je to tie\u017e varovn\u00fd sign\u00e1l. Ide\u00e1lny je mo\u010d svetlej slamovej farby a v primeranom mno\u017estve, \u010do sved\u010d\u00ed o spr\u00e1vnej hydrat\u00e1cii.<\/p>\n\n

Po\u010das tr\u00e9ningu sa ria\u010fte sk\u00f4r pocitom sm\u00e4du ako pevne stanoven\u00fdm mno\u017estvom tekut\u00edn. Majte v\u0161ak po ruke dostatok tekut\u00edn, aby ste nemuseli preru\u0161i\u0165 tr\u00e9ning a napi\u0165 sa. V pr\u00edpade dlh\u00e9ho alebo n\u00e1ro\u010dn\u00e9ho tr\u00e9ningu, a najm\u00e4 ak sa ve\u013ea pot\u00edte, je vhodn\u00e9 prida\u0165 do vody elektrolyty, napr\u00edklad sod\u00edk. Je d\u00f4le\u017eit\u00e9 si uvedomi\u0165, \u017ee nadmern\u00e9 pitie m\u00f4\u017ee by\u0165 rovnako \u0161kodliv\u00e9 pre v\u00fdkon a zdravie, ak nie viac, ako nedostato\u010dn\u00e1 hydrat\u00e1cia.<\/p>\n\n

Desa\u0165 prik\u00e1zan\u00ed pre spr\u00e1vnu hydrat\u00e1ciu<\/h2>\n\n
    \n
  1. Za\u010dnite de\u0148 hydrat\u00e1ciou<\/strong>: aj v zime je d\u00f4le\u017eit\u00e9 za\u010da\u0165 de\u0148 dostato\u010dn\u00fdm pr\u00edjmom tekut\u00edn, aby ste svoje telo pripravili na nadch\u00e1dzaj\u00face aktivity.<\/li>\n\n\n\n
  2. Sledujte farbu mo\u010du<\/strong>: farba mo\u010du je dobr\u00fdm ukazovate\u013eom hydrat\u00e1cie. Svetlo\u017elt\u00e1 farba je ide\u00e1lna, tmav\u0161\u00ed mo\u010d m\u00f4\u017ee znamena\u0165 dehydrat\u00e1ciu.<\/li>\n\n\n\n
  3. Pravideln\u00fd pitn\u00fd re\u017eim<\/strong>: aj ke\u010f v zime nepoci\u0165ujete tak\u00fd ve\u013ek\u00fd sm\u00e4d ako v lete, pravideln\u00fd pitn\u00fd re\u017eim je d\u00f4le\u017eit\u00fd na udr\u017eanie hydrat\u00e1cie.<\/li>\n\n\n\n
  4. Nezabudnite na vodu pred tr\u00e9ningom<\/strong>: dostato\u010dn\u00e1 hydrat\u00e1cia pred tr\u00e9ningom pom\u00e1ha zlep\u0161i\u0165 v\u00fdkon a podporuje regener\u00e1ciu po \u0148om.<\/li>\n\n\n\n
  5. Po\u010das intenz\u00edvneho tr\u00e9ningu pou\u017e\u00edvajte elektrolytov\u00e9 n\u00e1poje<\/strong>: Pri dlh\u00fdch alebo n\u00e1ro\u010dn\u00fdch zimn\u00fdch tr\u00e9ningoch m\u00f4\u017ee by\u0165 prospe\u0161n\u00e9 prida\u0165 do vody elektrolyty.<\/li>\n\n\n\n
  6. Po\u010d\u00favajte sign\u00e1ly svojho tela<\/strong>: Pite, ke\u010f poci\u0165ujete sm\u00e4d, a vyh\u00fdbajte sa nadmernej hydrat\u00e1cii.<\/li>\n\n\n\n
  7. Obmedzte konzum\u00e1ciu diuret\u00edk<\/strong>: k\u00e1va, \u010daj a alkoholick\u00e9 n\u00e1poje m\u00f4\u017eu sp\u00f4sobi\u0165 dehydrat\u00e1ciu, preto je d\u00f4le\u017eit\u00e9 vyv\u00e1\u017ei\u0165 ich dostato\u010dn\u00fdm pr\u00edjmom vody.<\/li>\n\n\n\n
  8. Pite aj po\u010das aktiv\u00edt v interi\u00e9ri<\/strong>: aj pri cvi\u010den\u00ed v interi\u00e9ri m\u00f4\u017ee d\u00f4js\u0165 k v\u00fdraznej strate tekut\u00edn, preto sa sna\u017ete hydratova\u0165.<\/li>\n\n\n\n
  9. V chladn\u00fdch d\u0148och pou\u017e\u00edvajte tepl\u00e9 n\u00e1poje<\/strong>: tepl\u00e9 bylinkov\u00e9 \u010daje alebo voda s citr\u00f3nom m\u00f4\u017eu by\u0165 pr\u00edjemn\u00fdm sp\u00f4sobom hydrat\u00e1cie v chladnom po\u010das\u00ed.<\/li>\n\n\n\n
  10. Nastavenie pripomienok na pitie<\/strong>: v hektickom dni alebo pri s\u00fastreden\u00ed sa na pr\u00e1cu \u010di in\u00e9 aktivity m\u00f4\u017ee by\u0165 u\u017eito\u010dn\u00e9 ma\u0165 pripomienky, aby ste nezabudli na pravideln\u00fa hydrat\u00e1ciu.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    Hydrat\u00e1cia je k\u013e\u00fa\u010dov\u00fdm aspektom zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu, najm\u00e4 po\u010das zimn\u00fdch mesiacov. Hoci sa t\u00e1to t\u00e9ma \u010dasto zd\u00f4raz\u0148uje v letn\u00fdch mesiacoch, ke\u010f vysok\u00e9 teploty a intenz\u00edvny tr\u00e9ning ved\u00fa k v\u00fdrazn\u00e9mu poteniu a r\u00fdchlej strate tekut\u00edn, zima prin\u00e1\u0161a svoje vlastn\u00e9 v\u00fdzvy. V chladnom po\u010das\u00ed, ke\u010f mnoh\u00ed z n\u00e1s tr\u00e1via viac \u010dasu v interi\u00e9ri a nosia viacero vrstiev […]<\/p>\n","protected":false},"author":1,"featured_media":78508,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1944],"tags":[1939],"class_list":{"0":"post-77693","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-pre-zaujemcov-o-vyzivu","8":"tag-zima-sk"},"yoast_head":"\n10 z\u00e1sad hydrat\u00e1cie be\u017eca v zime. Nezabudnite na hydrat\u00e1ciu! V opa\u010dnom pr\u00edpade za to zaplat\u00edte... - bezec.eu<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bezec.eu\/sk\/10-zasad-hydratacie-bezca-v-zime-nezabudnite-na-hydrataciu-v-opacnom-pripade-za-to-zaplatite\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"10 z\u00e1sad hydrat\u00e1cie be\u017eca v zime. Nezabudnite na hydrat\u00e1ciu! V opa\u010dnom pr\u00edpade za to zaplat\u00edte...\" \/>\n<meta property=\"og:description\" content=\"Hydrat\u00e1cia je k\u013e\u00fa\u010dov\u00fdm aspektom zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu, najm\u00e4 po\u010das zimn\u00fdch mesiacov. Hoci sa t\u00e1to t\u00e9ma \u010dasto zd\u00f4raz\u0148uje v letn\u00fdch mesiacoch, ke\u010f vysok\u00e9 teploty a intenz\u00edvny tr\u00e9ning ved\u00fa k v\u00fdrazn\u00e9mu poteniu a r\u00fdchlej strate tekut\u00edn, zima prin\u00e1\u0161a svoje vlastn\u00e9 v\u00fdzvy. 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