{"id":17734,"date":"2023-08-05T08:00:37","date_gmt":"2023-08-05T06:00:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17734"},"modified":"2023-07-28T12:13:24","modified_gmt":"2023-07-28T10:13:24","slug":"a-dehidratacio-6-tunete-amit-ismerned-kell-ha-sportolsz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-dehidratacio-6-tunete-amit-ismerned-kell-ha-sportolsz\/","title":{"rendered":"A dehidrat\u00e1ci\u00f3 6 t\u00fcnete, amit ismerned kell, ha sportolsz"},"content":{"rendered":"

A dehidrat\u00e1ci\u00f3 b\u00e1rkin\u00e9l el\u0151fordulhat, m\u00e9g a tapasztalt \u00e9s professzion\u00e1lis sportol\u00f3kn\u00e1l is. Hab\u00e1r a hidrat\u00e1ci\u00f3 alapvet\u0151en term\u00e9szetes \u00e9s k\u00f6nnyen j\u00f6n, fontos figyelmet ford\u00edtani a dehidrat\u00e1ci\u00f3 t\u00fcneteire, k\u00fcl\u00f6n\u00f6sen a melegebb h\u00f3napokban, amikor a ny\u00e1ri edz\u00e9s sor\u00e1n nagyobb lehet a v\u00edzig\u00e9nyed.<\/strong><\/p>\n

“Amikor szomjasnak \u00e9rzed magad, m\u00e1r dehidrat\u00e1lt vagy”<\/em> – mondta Craig Horswill, a chicag\u00f3i Illinois Egyetem kineziol\u00f3gia \u00e9s t\u00e1pl\u00e1lkoz\u00e1studom\u00e1ny professzora. “De ez nem jelenti azt, hogy v\u00e9letlenszer\u0171en, \u00f3ri\u00e1si mennyis\u00e9g\u0171 vizet kell innod. Val\u00f3j\u00e1ban val\u00f3sz\u00edn\u0171leg jobb, ha egy kicsit alul vagy hidrat\u00e1lva, mint ha t\u00fal sok folyad\u00e9kot viszel be.”<\/em><\/p>\n

Azonban a dehidrat\u00e1ci\u00f3 sem ide\u00e1lis. Kompromitt\u00e1lja a teljes\u00edtm\u00e9nyt, er\u0151s\u00edti a f\u00e1radts\u00e1g \u00e9rz\u00e9s\u00e9t \u00e9s \u00e1ltal\u00e1ban t\u00f6nkre teszi az edz\u00e9st.<\/p>\n

Greg Grosicki, a Georgia Southern University egyetemi fiziol\u00f3giai laborat\u00f3rium igazgat\u00f3ja elmondta a Runner\u2019s World magazinnak, hogy a s\u00falyos dehidrat\u00e1ci\u00f3 komoly k\u00f6vetkezm\u00e9nyekkel j\u00e1rhat, bele\u00e9rtve a hal\u00e1lt is, sz\u00e9ls\u0151s\u00e9ges esetekben (amikor az ember tests\u00falya 10-15 sz\u00e1zal\u00e9k\u00e1nak megfelel\u0151 folyad\u00e9kot vesz\u00edt). Grosicki p\u00e9ldak\u00e9nt mes\u00e9lte el, amikor Sarah True \u00f6sszeesett a 2019-es Ironman European Championship futamon N\u00e9metorsz\u00e1gban. “\u00c9ppen megnyerte volna a versenyt, amikor \u00f6sszeesett, pont a c\u00e9legyenesben”<\/em> – mondta. (Aznap 37 fok volt.)<\/p>\n

Akkor is lehetsz dehidrat\u00e1lt, ha \u00e9szre sem veszed. A European Journal of Sport Science tanulm\u00e1nya szerint a profi kos\u00e1rlabda, r\u00f6plabda, k\u00e9zilabda \u00e9s foci j\u00e1t\u00e9kosok 91 sz\u00e1zal\u00e9ka dehidrat\u00e1ltan kezdi a gyakorl\u00e1st.<\/p>\n

Mit tehet\u00fcnk teh\u00e1t? Ne ess t\u00falz\u00e1sba! “Nem kell agressz\u00edv hidrat\u00e1l\u00e1si strat\u00e9gia, ha kevesebb, mint egy \u00f3r\u00e1t edzel” <\/em>– mondta Grosicki, de figyelj a dehidrat\u00e1ci\u00f3 t\u00fcneteire (k\u00fcl\u00f6n\u00f6sen, amikor meleg van)!<\/p>\n

\"\"
Nem szabad t\u00falz\u00e1sba esni, de oda kell figyelned, hogy eleget igy\u00e1l. Fot\u00f3: Bluewater Sweden I Unsplash<\/figcaption><\/figure>\n

A dehidrat\u00e1ci\u00f3 t\u00fcnetei<\/strong><\/h2>\n

Fejf\u00e1j\u00e1s<\/strong><\/h3>\n

“Ha dehidrat\u00e1lt vagy, \u00f6sszemennek a sejtek az agyban, \u00edgy a fejf\u00e1j\u00e1s jellemz\u0151 t\u00fcnet” <\/em>– magyar\u00e1zta Grosicki. Ez val\u00f3sz\u00edn\u0171leg az oka annak, hogy hossz\u00fa, neh\u00e9z er\u0151fesz\u00edt\u00e9sek sor\u00e1n egy tompa f\u00e1jdalmat \u00e9rzel a fejedben forr\u00f3 napokon vagy n\u00e9h\u00e1ny levezet\u0151 s\u00f6r elfogyaszt\u00e1sa ut\u00e1n. Pr\u00f3b\u00e1lj meg inni egy kis vizet, miel\u0151tt bevenn\u00e9l egy f\u00e1jdalomcsillap\u00edt\u00f3t!<\/p>\n

Nem vagy olyan f\u00f3kusz\u00e1lt, mint \u00e1ltal\u00e1ban<\/strong><\/h3>\n

A dehidrat\u00e1ci\u00f3 nehez\u00edti a koncentr\u00e1l\u00e1st, a v\u00e9grehajt\u00f3 funkci\u00f3kat \u00e9s a mozg\u00e1skoordin\u00e1ci\u00f3t, der\u00fcl ki a Medicine & Science in Sports & Exercise \u00e1ttekint\u00e9s\u00e9b\u0151l. Csak tal\u00e1lgatni tudunk arr\u00f3l, hogy mi\u00e9rt, de Grosicki szerint ennek is a fejf\u00e1j\u00e1s\u00e9rt felel\u0151s sejt\u00f6sszeh\u00faz\u00f3d\u00e1s lehet az oka.<\/p>\n

S\u00f6t\u00e9t a vizeleted<\/strong><\/h3>\n

Val\u00f3sz\u00edn\u0171leg ezt m\u00e1r \u00f3vod\u00e1s korodban is hallottad, de igaz: “Amikor dehidrat\u00e1lt vagy, a ves\u00e9k visszatartj\u00e1k a vizet, ez\u00e1ltal s\u00f6t\u00e9tebb, nagyon koncentr\u00e1lt vizeletet eredm\u00e9nyez a tested, alacsony folyad\u00e9kmennyis\u00e9ggel<\/em>” – mondta Grosicki.<\/p>\n

A k\u00f6nny\u0171 edz\u00e9s nehezebbnek t\u0171nik<\/strong><\/h3>\n

Hirtelen neh\u00e9z lesz tartani a szok\u00e1sos temp\u00f3d. “A folyad\u00e9kveszt\u00e9s megv\u00e1ltoztatja a v\u00e9r koncentr\u00e1ci\u00f3j\u00e1t, \u00edgy a sz\u00edvednek kem\u00e9nyebben kell dolgoznia, hogy az izmaidhoz oxig\u00e9nt \u00e9s t\u00e1panyagokat juttasson el”<\/em> – mondta Grosicki.<\/p>\n

\"\"
Fot\u00f3: Aisha MacAdams<\/figcaption><\/figure>\n

G\u00f6rcs\u00f6lnek az izmaid<\/strong><\/h3>\n

“A folyad\u00e9kveszt\u00e9s megv\u00e1ltoztatja a tested elektrolit egyens\u00faly\u00e1t, \u00edgy a n\u00e1trium \u00e9s a k\u00e1lium szintj\u00e9t is, melyek izom\u00f6sszeh\u00faz\u00f3d\u00e1sok\u00e9rt felelnek”<\/em> – magyar\u00e1zta a szakember. “Ha megbolygatod a tested elektrolit egyens\u00faly\u00e1t, az izmok \u00f6sszeh\u00faz\u00f3dhatnak \u00e9s g\u00f6rcs\u00f6ket okozhatnak.”<\/em><\/p>\n

F\u00e1radtnak \u00e9rzed magad<\/strong><\/h3>\n

M\u00e9g enyhe dehidrat\u00e1ci\u00f3 eset\u00e9n is \u00fagy \u00e9rezheted, hogy aludni szeretn\u00e9l. “A magh\u0151m\u00e9rs\u00e9klet a dehidrat\u00e1ci\u00f3 miatt emelkedik, ami hat\u00e1ssal lehet az agyra \u00e9s kimer\u00fclts\u00e9get okozhat”<\/em> – mondta Horswill. “A kardiovaszkul\u00e1ris rendszerre is nagyobb terhel\u00e9s nehezedik – a magasabb pulzussz\u00e1m miatt -, \u00edgy ha a dehidrat\u00e1ci\u00f3 s\u00falyosbodik, a sz\u00edvnek cs\u00f6kken az oxig\u00e9nterjeszt\u0151 k\u00e9pess\u00e9ge, ett\u0151l pedig f\u00e1radtnak \u00e9rzed magad.\u201d<\/em><\/p>\n

A dehidrat\u00e1ci\u00f3 elker\u00fcl\u00e9se \u00e9rdek\u00e9ben fontos, hogy megfelel\u0151en hidrat\u00e1ljunk az edz\u00e9seink el\u0151tt, k\u00f6zben \u00e9s ut\u00e1n. B\u00e1r az agressz\u00edv hidrat\u00e1ci\u00f3s strat\u00e9gia nem sz\u00fcks\u00e9ges az egy \u00f3r\u00e1n\u00e1l r\u00f6videbb edz\u00e9sek sor\u00e1n, fontos, hogy odafigyelj a tested jelz\u00e9seire \u00e9s a p\u00f3told az elvesztett folyad\u00e9kot rendszeresen, \u00e9s sz\u00fcks\u00e9g szerint!<\/p>\n

Forr\u00e1s: <\/em>runnersworld.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

A dehidrat\u00e1ci\u00f3 b\u00e1rkin\u00e9l el\u0151fordulhat, m\u00e9g a tapasztalt \u00e9s professzion\u00e1lis sportol\u00f3kn\u00e1l is. Hab\u00e1r a hidrat\u00e1ci\u00f3 alapvet\u0151en term\u00e9szetes \u00e9s k\u00f6nnyen j\u00f6n, fontos […]<\/p>\n","protected":false},"author":71,"featured_media":17735,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17734","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nA dehidrat\u00e1ci\u00f3 6 t\u00fcnete, amit ismerned kell, ha sportolsz<\/title>\n<meta name=\"description\" content=\"A dehidrat\u00e1ci\u00f3 b\u00e1rkin\u00e9l el\u0151fordulhat, m\u00e9g a tapasztalt \u00e9s professzion\u00e1lis sportol\u00f3kn\u00e1l is. Hab\u00e1r a hidrat\u00e1ci\u00f3 alapvet\u0151en term\u00e9szetes \u00e9s k\u00f6nnyen j\u00f6n, fontos figyelmet ford\u00edtani a dehidrat\u00e1ci\u00f3 t\u00fcneteire, k\u00fcl\u00f6n\u00f6sen a melegebb h\u00f3napokban, amikor a ny\u00e1ri edz\u00e9s sor\u00e1n nagyobb lehet a v\u00edzig\u00e9nyed.\" \/>\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.welovecycling.com\/hu\/edzes-es-eletmod\/a-dehidratacio-6-tunete-amit-ismerned-kell-ha-sportolsz\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A dehidrat\u00e1ci\u00f3 6 t\u00fcnete, amit ismerned kell, ha sportolsz\" \/>\n<meta property=\"og:description\" content=\"A dehidrat\u00e1ci\u00f3 b\u00e1rkin\u00e9l el\u0151fordulhat, m\u00e9g a tapasztalt \u00e9s professzion\u00e1lis sportol\u00f3kn\u00e1l is. 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