{"id":17783,"date":"2023-08-15T08:00:20","date_gmt":"2023-08-15T06:00:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17783"},"modified":"2023-08-11T15:08:16","modified_gmt":"2023-08-11T13:08:16","slug":"bringazas-melegben-hogyan-keszulj-fel","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringazas-melegben-hogyan-keszulj-fel\/","title":{"rendered":"Bring\u00e1z\u00e1s melegben: Hogyan k\u00e9sz\u00fclj fel?"},"content":{"rendered":"<p><strong>A meleg id\u0151j\u00e1r\u00e1sban val\u00f3 ker\u00e9kp\u00e1roz\u00e1s mindig egyedi kih\u00edv\u00e1sokkal j\u00e1r. Fokozza a kisz\u00e1rad\u00e1s \u00e9s a h\u0151guta vesz\u00e9ly\u00e9t, n\u00f6veli a gasztrointesztin\u00e1lis probl\u00e9m\u00e1k es\u00e9ly\u00e9t \u00e9s h\u00e1tr\u00e1ltatja a regener\u00e1ci\u00f3t. Ha azonban meg\u00e9rted, hogyan hat a h\u0151 a testedre, \u00e9s megteszed a megfelel\u0151 l\u00e9p\u00e9seket, miel\u0151tt \u00fatnak indulsz, nem lesz baj. N\u00e9zz\u00fck meg, mit tehetsz!<\/strong><\/p>\n<p><!--more--><\/p>\n<p>A h\u0151 jelent\u0151sen befoly\u00e1solhatja a sportteljes\u00edtm\u00e9nyedet. Amikor meleg id\u0151ben ker\u00e9kp\u00e1rozol, a tested azon dolgozik, hogy leh\u0171tse mag\u00e1t, ez pedig rosszabb teljes\u00edtm\u00e9nyhez, \u00e9s magasabb sz\u00edv-\u00e9s l\u00e9gz\u00e9sritmushoz vezet. A j\u00f3 h\u00edr az, hogy a test reakci\u00f3ja a magas h\u0151m\u00e9rs\u00e9kletre fejleszthet\u0151.<\/p>\n<h2><strong>Napi hidrat\u00e1ci\u00f3<\/strong><\/h2>\n<p>Az egyik kulcsfontoss\u00e1g\u00fa strat\u00e9gia a h\u0151 hat\u00e1sainak ellens\u00falyoz\u00e1s\u00e1ra a megfelel\u0151 hidrat\u00e1ci\u00f3s szint fenntart\u00e1sa. Ez persze az \u00e9v minden szakasz\u00e1ban fontos, de m\u00e9g ink\u00e1bb, amikor a forr\u00f3 ny\u00e1ri h\u00f3napok meg\u00e9rkeznek. Itt j\u00f6n k\u00e9pbe a s\u00faly-vizelet-szomj\u00fas\u00e1g protokoll. Ez egy egyszer\u0171 m\u00f3dszer, amely seg\u00edthet felm\u00e9rni a reggeli hidrat\u00e1ci\u00f3s \u00e1llapotod.<\/p>\n<p><strong>S\u00faly:<\/strong> A s\u00falyodnak viszonylag \u00e1lland\u00f3nak kell maradnia napr\u00f3l napra, k\u00f6r\u00fclbel\u00fcl 1% elt\u00e9r\u00e9ssel. Ha a v\u00e1ltoz\u00e1s nagyobb, val\u00f3sz\u00edn\u0171leg\u00a0 dehidrat\u00e1lt vagy.<\/p>\n<p><strong>Vizelet:<\/strong> A reggeli vizeletnek vil\u00e1gos sz\u00edn\u0171nek vagy viszonylag tiszt\u00e1nak kell lennie. Ha az alma- vagy s\u00f6t\u00e9tebb narancsl\u00e9 sz\u00edn\u00e9re hasonl\u00edt, val\u00f3sz\u00edn\u0171leg dehidrat\u00e1lt vagy.<\/p>\n<p><strong>Szomj\u00fas\u00e1g:<\/strong> \u00c9bred\u00e9skor m\u00e9rd fel a szomj\u00fas\u00e1god szintj\u00e9t. Ha szomjas vagy, lehet, hogy\u00a0 dehidrat\u00e1lt vagy.<\/p>\n<figure id=\"attachment_11954\" aria-describedby=\"caption-attachment-11954\" style=\"width: 1000px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/07\/Roglic-drinking-profimedia-0556050209.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-11954 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/07\/Roglic-drinking-profimedia-0556050209.jpg\" alt=\"Primo\u017e and Domoulin drinking at the Tour\" width=\"1000\" height=\"666\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/07\/Roglic-drinking-profimedia-0556050209.jpg 1000w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/07\/Roglic-drinking-profimedia-0556050209-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/07\/Roglic-drinking-profimedia-0556050209-768x511.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/07\/Roglic-drinking-profimedia-0556050209-272x182.jpg 272w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><\/a><figcaption id=\"caption-attachment-11954\" class=\"wp-caption-text\">A szomj\u00fas\u00e1g m\u00e1r a dehidrat\u00e1ci\u00f3t jelzi. \u00a9 Profimedia<\/figcaption><\/figure>\n<p>Ha ezek k\u00f6z\u00fcl k\u00e9t vagy mindh\u00e1rom t\u00e9nyez\u0151 kisz\u00e1rad\u00e1sra utal, itt az ideje cselekedni. \u00cdme n\u00e9h\u00e1ny tipp a j\u00f3 hidrat\u00e1lts\u00e1gi szint fenntart\u00e1s\u00e1hoz:<\/p>\n<ul>\n<li>Igy\u00e1l kb. 500 ml vizet r\u00f6gt\u00f6n \u00e9bred\u00e9s ut\u00e1n.<\/li>\n<li>Igy\u00e1l 250-500 ml vizet minden \u00e9tkez\u00e9s mell\u00e9.<\/li>\n<li>Mindig tarts magadn\u00e1l egy vizespalackot, hogy k\u00f6nnyen tudj hidrat\u00e1lni.<\/li>\n<li>N\u00f6veld a bevitt mennyis\u00e9get azokb\u00f3l a gy\u00fcm\u00f6lcs\u00f6kb\u0151l \u00e9s z\u00f6lds\u00e9gekb\u0151l, melyek magas v\u00edztartalommal rendelkeznek.<\/li>\n<\/ul>\n<h2><strong>Hidrat\u00e1l\u00e1s edz\u00e9s el\u0151tt<\/strong><\/h2>\n<p>A napi hidrat\u00e1ci\u00f3 fenntart\u00e1s\u00e1n k\u00edv\u00fcl fontos azel\u0151tt is eleget inni, miel\u0151tt nyeregbe \u00fcln\u00e9l. Az az optim\u00e1lis, ha elfogyasztaszl kb. 500 ml hideg folyad\u00e9kot (vizet vagy elektrolittal d\u00fas\u00edtott sportitalt) egy \u00f3r\u00e1val a ker\u00e9kp\u00e1roz\u00e1s el\u0151tt. Ez az el\u0151-edz\u00e9si hidrat\u00e1ci\u00f3 h\u00e1rom c\u00e9lt szolg\u00e1l:<\/p>\n<ul>\n<li>Biztos\u00edtja, hogy megfelel\u0151en hidrat\u00e1lt \u00e1llapotban kezdd a ker\u00e9kp\u00e1roz\u00e1st<\/li>\n<li>Megk\u00edm\u00e9l att\u00f3l, hogy nagy mennyis\u00e9g\u0171 vizet \u00e9s sportitalokat kelljen magaddal vinned.<\/li>\n<li>El\u0151h\u0171t\u0151 hat\u00e1s\u00fa, vagyis seg\u00edt cs\u00f6kkenteni a testh\u0151m\u00e9rs\u00e9kletedet.<\/li>\n<\/ul>\n<h2><strong>El\u0151h\u0171t\u00e9s<\/strong><\/h2>\n<p>El\u0151h\u0171t\u00e9ssel kapcsolatban t\u00f6bb strat\u00e9gi\u00e1t is alkalmazhatsz a b\u0151r- \u00e9s magh\u0151m\u00e9rs\u00e9kleted cs\u00f6kkent\u00e9s\u00e9re, miel\u0151tt elkezdesz tekerni.<\/p>\n<ul>\n<li>Mer\u00fclj el hideg v\u00edzben vagy vegy\u00e9l hossz\u00fa hideg zuhanyt. Ez nagyon j\u00f3l m\u0171k\u00f6dik, de a gyakorlatban \u00e1ltal\u00e1ban lehetetlen megval\u00f3s\u00edtani k\u00f6zvetlen\u00fcl egy verseny el\u0151tt.<\/li>\n<li>Viselj h\u0171t\u0151 mell\u00e9nyt. A profikat is l\u00e1tod \u00edgy tekerni a Tour de France-on, hat\u00e1sos \u00e9s praktikus is.<\/li>\n<li>Viselj hideg t\u00f6r\u00f6lk\u00f6z\u0151t. Ez egy alternat\u00edva a h\u0171t\u0151 mell\u00e9nyre.<\/li>\n<li><a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hutsd-le-magad-a-bringan-jegkasaval\/\">Igy\u00e1l j\u00e9gk\u00e1s\u00e1t<\/a>.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Az el\u0151h\u0171t\u00e9s c\u00e9lja a mag- \u00e9s b\u0151rh\u0151m\u00e9rs\u00e9klet felmeleged\u00e9s\u00e9nek k\u00e9sleltet\u00e9se. \u00cdgy tov\u00e1bb fogsz tudni j\u00f3l teljes\u00edteni! Ezekkel a taktik\u00e1kkal j\u00f3l felk\u00e9sz\u00fclhetsz a forr\u00f3s\u00e1gra.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A meleg id\u0151j\u00e1r\u00e1sban val\u00f3 ker\u00e9kp\u00e1roz\u00e1s mindig egyedi kih\u00edv\u00e1sokkal j\u00e1r. Fokozza a kisz\u00e1rad\u00e1s \u00e9s a h\u0151guta vesz\u00e9ly\u00e9t, n\u00f6veli a gasztrointesztin\u00e1lis probl\u00e9m\u00e1k [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17785,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bring\u00e1z\u00e1s melegben: Hogyan k\u00e9sz\u00fclj fel?<\/title>\n<meta name=\"description\" content=\"A meleg id\u0151j\u00e1r\u00e1sban val\u00f3 ker\u00e9kp\u00e1roz\u00e1s mindig egyedi kih\u00edv\u00e1sokkal j\u00e1r. Fokozza a kisz\u00e1rad\u00e1s \u00e9s a h\u0151guta vesz\u00e9ly\u00e9t, n\u00f6veli a gasztrointesztin\u00e1lis probl\u00e9m\u00e1k es\u00e9ly\u00e9t \u00e9s h\u00e1tr\u00e1ltatja a regener\u00e1ci\u00f3t. Ha azonban meg\u00e9rted, hogyan hat a h\u0151 a testedre, \u00e9s megteszed a megfelel\u0151 l\u00e9p\u00e9seket, miel\u0151tt \u00fatnak indulsz, nem lesz baj. N\u00e9zz\u00fck meg, mit tehetsz!\" \/>\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\/bringazas-melegben-hogyan-keszulj-fel\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bring\u00e1z\u00e1s melegben: Hogyan k\u00e9sz\u00fclj fel?\" \/>\n<meta property=\"og:description\" content=\"A meleg id\u0151j\u00e1r\u00e1sban val\u00f3 ker\u00e9kp\u00e1roz\u00e1s mindig egyedi kih\u00edv\u00e1sokkal j\u00e1r. Fokozza a kisz\u00e1rad\u00e1s \u00e9s a h\u0151guta vesz\u00e9ly\u00e9t, n\u00f6veli a gasztrointesztin\u00e1lis probl\u00e9m\u00e1k es\u00e9ly\u00e9t \u00e9s h\u00e1tr\u00e1ltatja a regener\u00e1ci\u00f3t. Ha azonban meg\u00e9rted, hogyan hat a h\u0151 a testedre, \u00e9s megteszed a megfelel\u0151 l\u00e9p\u00e9seket, miel\u0151tt \u00fatnak indulsz, nem lesz baj. N\u00e9zz\u00fck meg, mit tehetsz!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringazas-melegben-hogyan-keszulj-fel\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2023-08-15T06:00:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/08\/Cycling-in-heat-Pogacar-profimedia-0789474232-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringazas-melegben-hogyan-keszulj-fel\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringazas-melegben-hogyan-keszulj-fel\/\",\"name\":\"Bring\u00e1z\u00e1s melegben: Hogyan k\u00e9sz\u00fclj fel?\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringazas-melegben-hogyan-keszulj-fel\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/bringazas-melegben-hogyan-keszulj-fel\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/08\/Cycling-in-heat-Pogacar-profimedia-0789474232-CVR.webp\",\"datePublished\":\"2023-08-15T06:00:20+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"A meleg id\u0151j\u00e1r\u00e1sban val\u00f3 ker\u00e9kp\u00e1roz\u00e1s mindig egyedi kih\u00edv\u00e1sokkal j\u00e1r. 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