{"id":2502,"date":"2019-01-02T14:30:29","date_gmt":"2019-01-02T13:30:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=2502"},"modified":"2018-12-20T14:36:43","modified_gmt":"2018-12-20T13:36:43","slug":"hidratalas-hogy-erdemes-csinalni","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hidratalas-hogy-erdemes-csinalni\/","title":{"rendered":"Hidrat\u00e1l\u00e1s &#8211; hogy \u00e9rdemes csin\u00e1lni?"},"content":{"rendered":"<p><strong>A folyad\u00e9kveszt\u00e9s a testre \u00e9s az agyra egyar\u00e1nt hat\u00e1ssal van. Ha dehidrat\u00e1lt vagy, a szervezeted nehezebben tudja szab\u00e1lyozni a h\u0151m\u00e9rs\u00e9klet\u00e9t, \u00e9s te is f\u00e1radtnak, motiv\u00e1ci\u00f3vesztettnek \u00e9rezheted magad. Ez k\u00fcl\u00f6n\u00f6sen edz\u00e9sek sor\u00e1n probl\u00e9m\u00e1s, de a mindennapi \u00e9letben sem szerencs\u00e9s. N\u00e9zz\u00fck, mit \u00e9s mennyit \u00e9rdemes inni, hogy a kisz\u00e1rad\u00e1st elker\u00fclhesd.<\/strong><\/p>\n<p><strong>V\u00edz, k\u00e1v\u00e9, tea<\/strong><\/p>\n<p>Az edz\u00e9seken k\u00edv\u00fcli id\u0151szakban a legmegfelel\u0151bb hidrat\u00e1l\u00e1si strat\u00e9gia, ha akkor iszol, amikor szomjas vagy, \u00e9s kal\u00f3riamentes italokat v\u00e1lasztasz, p\u00e9ld\u00e1ul sz\u00e9nsavas vagy sz\u00e9nsavmentes vizet, cukor n\u00e9lk\u00fcli k\u00e1v\u00e9t vagy valamilyen te\u00e1t. Azt is vedd figyelembe, hogy a levesek, z\u00f6lds\u00e9gek, gy\u00fcm\u00f6lcs\u00f6k, valamint egy\u00e9b v\u00edzben gazdag \u00e9telek is belesz\u00e1m\u00edtanak a napi folyad\u00e9kmennyis\u00e9gbe.<\/p>\n<figure style=\"width: 640px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/12\/Tea-pexels-photo-230477.jpeg\" alt=\"\" width=\"640\" height=\"426\" \/><figcaption class=\"wp-caption-text\"><span style=\"font-size: 8pt;\"><em>Edz\u00e9seken k\u00edv\u00fcl, a tea az egyik legkiv\u00e1l\u00f3bb hidrat\u00e1l\u00f3szer.<\/em><\/span><\/figcaption><\/figure>\n<p><strong>V\u00e1lassz megfelel\u0151 sportitalt<\/strong><\/p>\n<p>Ha sportolsz, megpr\u00f3b\u00e1lkozhatsz az \u00e9des\u00edtett italokkal. Ez \u00f6sszef\u00fcgg azzal, hogy a tiszta v\u00edz nem a legmegfelel\u0151bb a folyad\u00e9kok p\u00f3tl\u00e1s\u00e1ra. A leggyorsabb hidrat\u00e1l\u00e1s \u00e9rdek\u00e9ben, az italodnak n\u00e1triumot, illetve 2-4% gl\u00fck\u00f3zt kell tartalmaznia, amelyek aktiv\u00e1lj\u00e1k a folyad\u00e9kfelsz\u00edv\u00f3-csatorn\u00e1kat. L\u00e1ssuk a h\u00e1rom leggyakoribb sportital-t\u00edpust, amelyek cukortartalma elt\u00e9r\u0151, \u00edgy mindig tudhatod, melyik a legmegfelel\u0151bb v\u00e1laszt\u00e1s sz\u00e1modra.<\/p>\n<p><strong>Hipot\u00f3ni\u00e1s italok<\/strong> \u2013 Alacsonyabb a cukorkoncentr\u00e1ci\u00f3juk mint a v\u00e9rplazm\u00e1\u00e9 (1-4%), \u00edgy nagyon gyorsan felsz\u00edv\u00f3dnak. Ezek legink\u00e1bb nagy ellen\u00e1ll\u00f3k\u00e9pess\u00e9get ig\u00e9nyl\u0151 sportokhoz j\u00f3k, edz\u00e9s el\u0151tt vagy ut\u00e1n, k\u00fcl\u00f6n\u00f6sen forr\u00f3 id\u0151j\u00e1r\u00e1s eset\u00e9n, ha a hidrat\u00e1l\u00e1s kiemelked\u0151en fontos.<\/p>\n<p><strong>Izot\u00f3ni\u00e1s italok<\/strong> \u2013 Ezeknek a cukorkoncentr\u00e1ci\u00f3ja hasonl\u00f3 a v\u00e9r\u00e9hez (6-8%). Felhaszn\u00e1l\u00e1sukat tekintve ezek a legink\u00e1bb univerz\u00e1lisak. M\u00e9rs\u00e9kelt mennyis\u00e9g\u0171 sz\u00e9nhidr\u00e1tot tartalmaznak, \u00e9s m\u00e9gis viszonylag gyorsan felsz\u00edv\u00f3dnak, de nagy intenzit\u00e1s mellett em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okozhatnak.<\/p>\n<p><strong>Hipert\u00f3ni\u00e1s italok<\/strong> \u2013 Ezeknek a cukorkoncentr\u00e1ci\u00f3ja magasabb, mint a v\u00e9r\u00e9 (10% felett). A legt\u00f6bb \u00fcd\u00edt\u0151 \u00e9s gy\u00fcm\u00f6lcsl\u00e9 ebbe a kateg\u00f3ri\u00e1ba tartozik. Ezek lassabban em\u00e9szt\u0151dnek meg, mint a m\u00e1sik kett\u0151, ez\u00e9rt nem alkalmasak a sport k\u00f6zbeni fogyaszt\u00e1sra, hiszen biztosan em\u00e9szt\u00e9si probl\u00e9m\u00e1kat okoznak. Arra a legalkalmasabbak, hogy sport ut\u00e1n seg\u00edts\u00fck a szervezet helyre\u00e1ll\u00e1s\u00e1t.<\/p>\n<p><a href=\"https:\/\/www.instagram.com\/p\/BQlNSdZBCOH\/?utm_source=ig_embed\">https:\/\/www.instagram.com\/p\/BQlNSdZBCOH\/?utm_source=ig_embed<\/a><\/p>\n<p><strong>Elektrolitok p\u00f3tl\u00e1sa<\/strong><\/p>\n<p>\u00c9rdemes az elektrolitokra is gondolnod, ha az edz\u00e9shez a megfelel\u0151 hidrat\u00e1l\u00e1s strat\u00e9gi\u00e1t dolgozod ki. Ennek oka az, hogy minden egyes liternyi izzads\u00e1gban kb. 900 mg n\u00e1trium, 1 mg magn\u00e9zium, 300 mg k\u00e1lium \u00e9s 15 mg kalcium is megtal\u00e1lhat\u00f3. Ha egy \u00f3r\u00e1n\u00e1l hosszabb ideig sportolsz, \u00e9s k\u00fcl\u00f6n\u00f6sen akkor, ha olyan t\u00edpus vagy, aki sokat izzad, \u00e9rdemes olyan sportitalt v\u00e1lasztanod, amelyik mindegyik elektrolitot tartalmazza.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Hogy mennyit?<\/strong><\/p>\n<p>Hagyd, hogy a szomj\u00fas\u00e1god d\u00f6ntse el, mennyit iszol napk\u00f6zben. Ha kellemes h\u0151m\u00e9rs\u00e9kleten tart\u00f3zkodsz, szokt\u00e1l levest, z\u00f6lds\u00e9get \u00e9s gy\u00fcm\u00f6lcs\u00f6t enni, akkor j\u00f3 es\u00e9llyel nem is kell innod ahhoz, hogy a napi aj\u00e1nlott 2 liter vagy 8 poh\u00e1r v\u00edz beker\u00fclj\u00f6n a szervezetedbe. A szervezeted term\u00e9szetesen kevesebbel is megel\u00e9gszik.<\/p>\n<p>Ha az edz\u00e9s egy \u00f3r\u00e1n\u00e1l r\u00f6videbb, akkor nem nagyon kell agg\u00f3dnod, hogyan igy\u00e1l k\u00f6zben, de ut\u00e1na mindenk\u00e9ppen t\u00f6ltsd fel a folyad\u00e9krakt\u00e1rakat. Hosszabb ig\u00e9nybev\u00e9telt jelent\u0151 sportok, p\u00e9ld\u00e1ul fut\u00e1s, ker\u00e9kp\u00e1roz\u00e1s vagy triatlon eset\u00e9n \u00f3r\u00e1nk\u00e9nt kb. 500-1000 ml folyad\u00e9kot kellene fogyasztanod. A konkr\u00e9t mennyis\u00e9g mindenki eset\u00e9ben m\u00e1s.<\/p>\n<p>Ha p\u00e9ld\u00e1ul jellemz\u0151en sokat izzadsz \u00e9s nagyon meleg van, akkor ink\u00e1bb a sk\u00e1la fels\u0151 sz\u00e9l\u00e9hez k\u00f6zel\u00edtsd a bevitt mennyis\u00e9get. Mindenesetre aj\u00e1nlott a sporttev\u00e9kenys\u00e9g 30. perce k\u00f6rny\u00e9k\u00e9n elkezdeni inni, \u00e9s rendszeresen inni ahhoz, hogy ne essen vissza a teljes\u00edtm\u00e9nyed.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A folyad\u00e9kveszt\u00e9s a testre \u00e9s az agyra egyar\u00e1nt hat\u00e1ssal van. Ha dehidrat\u00e1lt vagy, a szervezeted nehezebben tudja szab\u00e1lyozni a h\u0151m\u00e9rs\u00e9klet\u00e9t, [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":2504,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[45,287,286],"global-categories":[],"class_list":["post-2502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod","tag-edzes","tag-folyadekbevitel","tag-taplalkozas"],"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>Hidrat\u00e1l\u00e1s - hogy \u00e9rdemes csin\u00e1lni? - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/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.welovecycling.com\/hu\/edzes-es-eletmod\/hidratalas-hogy-erdemes-csinalni\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hidrat\u00e1l\u00e1s - hogy \u00e9rdemes csin\u00e1lni?\" \/>\n<meta property=\"og:description\" content=\"A folyad\u00e9kveszt\u00e9s a testre \u00e9s az agyra egyar\u00e1nt hat\u00e1ssal van. 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