{"id":7975,"date":"2020-07-05T08:00:29","date_gmt":"2020-07-05T07:00:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=7975"},"modified":"2020-07-03T14:20:58","modified_gmt":"2020-07-03T13:20:58","slug":"maradj-hidratalt","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/maradj-hidratalt\/","title":{"rendered":"Maradj hidrat\u00e1lt!"},"content":{"rendered":"

Valami\u00e9rt sokszor nem jut esz\u00fcnkbe, hogy igyunk, pedig mindannyian tudjuk mennyire fontos a v\u00edz a szervezet\u00fcnk sz\u00e1m\u00e1ra, f\u0151leg nagy melegben. A runnersworld.com szak\u00e9rt\u0151kkel besz\u00e9lgetett a hidrat\u00e1lts\u00e1gr\u00f3l.<\/strong><\/p>\n

Heather Milton, a NYU Langone Sportteljes\u00edtm\u00e9ny K\u00f6zpont testgyakorlati fiziol\u00f3gusa \u00e9s klinikai szakembere, valamint Katie Kissane, a kolor\u00e1d\u00f3i UC Health szak\u00e9rt\u0151je v\u00e1laszolt minden k\u00e9rd\u00e9sre, ami felmer\u00fclhet a hidrat\u00e1ci\u00f3 kapcs\u00e1n.<\/p>\n

Mennyi v\u00edzre van sz\u00fcks\u00e9g\u00fcnk?<\/strong><\/h3>\n

A legt\u00f6bb ember sz\u00e1m\u00e1ra k\u00f6r\u00fclbel\u00fcl 1,5-2,5 liter v\u00edz elegend\u0151 naponta. Kezdhetj\u00fck a napunkat f\u00e9l literrel, r\u00f6gt\u00f6n ahogy fel\u00e9bredt\u00fcnk, hiszen \u00e9jszaka dehidrat\u00e1ltak lesz\u00fcnk. Napk\u00f6zben pedig folyamatosan p\u00f3tolni kell a folyad\u00e9kot. Amikor szomjas vagy az m\u00e1r a dehidrat\u00e1lts\u00e1g jele, ne v\u00e1rd meg!<\/p>\n

\u201eEste viszont m\u00e1r nem \u00e9rdemes t\u00fal sokat inni, mert ez a pihentet\u0151 alv\u00e1st fenyegeti<\/em>\u201d \u2013 tette hozz\u00e1 Kissane.<\/p>\n

\u201eTerm\u00e9szetesen mindenkinek m\u00e1shogy m\u0171k\u00f6dnek a ves\u00e9i, a c\u00e9l, hogy a folyamatos folyad\u00e9kbevitel seg\u00edtse ezeket a szerveket\u201d<\/em> \u2013 magyar\u00e1zta Milton. \u201eMindig legyen n\u00e1lad egy f\u00e9l literes palack, \u00e9s f\u00e9l \u00f3r\u00e1nk\u00e9nt idd meg a tartalm\u00e1nak a fel\u00e9t!\u201d<\/em><\/p>\n

Azt is vedd figyelembe, hogy mennyi folyad\u00e9kot viszel be m\u00e1s italokkal, p\u00e9ld\u00e1ul te\u00e1val \u00e9s k\u00e1v\u00e9val. A friss \u00e9lelmiszerek v\u00edztartalma magasabb, mint a sz\u00e1r\u00edtott vagy feldolgozott term\u00e9kek\u00e9, ezek szint\u00e9n sz\u00e1m\u00edtanak! Milton szerint annak, aki minden \u00e9tkez\u00e9sn\u00e9l fogyaszt friss z\u00f6lds\u00e9get, kevesebb v\u00edzre van sz\u00fcks\u00e9ge, mint annak, aki mirelit vacsor\u00e1kat eszik.<\/p>\n

Sz\u00edntelennek kell lennie a vizeletnek?<\/strong><\/h3>\n

\u201eNem, a halv\u00e1nys\u00e1rga teljesen j\u00f3. A v\u00edzsz\u00edn\u0171 vizelet t\u00fal sok v\u00edzfogyaszt\u00e1sra utalhat\u201d<\/em> \u2013 v\u00e1laszolta Milton.<\/p>\n

Ne felejtsd, hogy bizonyos gy\u00f3gyszerek \u00e9s \u00e9telek is hat\u00e1ssal lehetnek a vizelet sz\u00edn\u00e9re, \u00edgy ha p\u00e9ld\u00e1ul antibiotikumot szedsz, norm\u00e1lis a sz\u00ednv\u00e1ltoz\u00e1s.<\/p>\n

A bicikliseknek t\u00f6bbet kell inniuk?<\/strong><\/h3>\n

\u201eIgen, minden sportol\u00f3nak t\u00f6bbet kell fogyasztania az aj\u00e1nlott mennyis\u00e9gn\u00e9l, amennyiben edzett vagy edzeni fog az adott napon. Hogy mennyivel, az att\u00f3l is f\u00fcgg, hogy mennyi ideig tart a testmozg\u00e1s. Minden sportol\u00f3 v\u00edzig\u00e9nye elt\u00e9r\u0151, \u00edgy neh\u00e9z pontosan meghat\u00e1rozni, hogy mennyi vizet kell inniuk, mert p\u00e9ld\u00e1ul a magass\u00e1g, a h\u0151 \u00e9s a p\u00e1ratartalom befoly\u00e1solhatja az izzad\u00e1s \u00e1ltal elvesztett folyad\u00e9k mennyis\u00e9g\u00e9t\u201d<\/em> – mondta Kissane.<\/p>\n

Ahhoz, hogy meghat\u00e1rozd, mennyi vizet kell p\u00f3tolnod, tudnod kell, mennyit izzadsz. M\u00e9rd meg magad edz\u00e9s el\u0151tt \u00e9s ut\u00e1n, \u00e9s minden f\u00e9l kil\u00f3 vesztes\u00e9g ut\u00e1n igy\u00e1l f\u00e9l liter vizet! Ha nem tudod megm\u00e9rni magad ilyen pontosan, figyeld a vizeleted sz\u00edn\u00e9t! Ha s\u00f6t\u00e9ts\u00e1rga, nem itt\u00e1l eleget.<\/p>\n

\"\"
1-3 hidrat\u00e1lt, 4-6 dehidrat\u00e1lt, 7-8 s\u00falyosan dehidrat\u00e1lt. Forr\u00e1s: runnersworld.com<\/figcaption><\/figure>\n

Mennyit kell inni edz\u00e9s el\u0151tt?<\/strong><\/h3>\n

Ide\u00e1lis esetben napk\u00f6zben folyamatosan hidrat\u00e1lsz, ez\u00e9rt el\u00e9g, ha f\u00e9l litert iszol az edz\u00e9st megel\u0151z\u0151 \u00f3r\u00e1ban, de ne k\u00f6zvetlen\u00fcl indul\u00e1s el\u0151tt, hogy elker\u00fcld a telts\u00e9g\u00e9rzetet!<\/p>\n

Teker\u00e9s k\u00f6zben milyen gyakran kell meg\u00e1llni, hogy igyunk?<\/strong><\/h3>\n

\u00c1ltal\u00e1nos h\u00fcvelykujjszab\u00e1ly, hogy 15 percenk\u00e9nt igyunk 2-3 dl vizet, de ez is f\u00fcgg az egy\u00e9nt\u0151l \u00e9s a testmozg\u00e1s jelleg\u00e9t\u0151l.<\/p>\n

Mik a vesz\u00e9lyei a dehidrat\u00e1lts\u00e1gnak?<\/strong><\/h3>\n

\u201eAmikor a szabadban tekersz, f\u0151leg melegben, a kisz\u00e1rad\u00e1s n\u00f6veli a h\u0151guta kock\u00e1zat\u00e1t. F\u00e1jdalmas izomg\u00f6rcs\u00f6t is okozhat, ami befoly\u00e1solhatja a teljes\u00edtm\u00e9nyt. Ha egy sportol\u00f3 kisz\u00e1radt \u00e9s t\u00falzott mennyis\u00e9g\u0171 vizet fogyaszt az elektrolitok cser\u00e9je n\u00e9lk\u00fcl, az elektrolitok h\u00edgul\u00e1s\u00e1t okozhatja a testben, ami hyponatremia n\u00e9ven ismert vesz\u00e9lyes \u00e1llapothoz (alacsony v\u00e9r n\u00e1triumszint) vezethet<\/em>\u201d -magyar\u00e1zza Kissane. \u00c9pp ez\u00e9rt hasznosak az elektrolit italok, edz\u00e9s el\u0151tt, k\u00f6zben vagy ut\u00e1n.<\/p>\n

Egy m\u00e1sik lehet\u0151s\u00e9g az, hogy edz\u00e9s el\u0151tt fogyasztunk valami s\u00f3s, \u00e9s k\u00e1liumban \u00e9s n\u00e1triumban gazdag \u00e9telt, p\u00e9ld\u00e1ul perecet \u00e9s gy\u00fcm\u00f6lcsturmixot joghurttal.<\/p>\n

Honnan tudom, ha dehidrat\u00e1lt vagyok?<\/strong><\/h3>\n

\u201eHa a vizelet nem s\u00f6t\u00e9tebb a szalma, vagy a limon\u00e1d\u00e9 sz\u00edn\u00e9n\u00e9l, akkor nincs gond. A vizel\u00e9si gyakoris\u00e1gb\u00f3l is meg lehet mondani, hogy megfelel\u0151en hidrat\u00e1lt vagy-e. Ha igen, p\u00e1r \u00f3r\u00e1nk\u00e9nt haszn\u00e1lnod kell a mosd\u00f3t.\u201d<\/em> \u2013 v\u00e1laszolta Milton.<\/p>\n

Egy m\u00e1sik m\u00f3dszer a b\u0151r ellen\u0151rz\u00e9se. Ha megcs\u00edped a karod, \u00e9s a b\u0151r feszesen visszaugrik, akkor j\u00f3l hidrat\u00e1lsz!<\/p>\n

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

Valami\u00e9rt sokszor nem jut esz\u00fcnkbe, hogy igyunk, pedig mindannyian tudjuk mennyire fontos a v\u00edz a szervezet\u00fcnk sz\u00e1m\u00e1ra, f\u0151leg nagy melegben. […]<\/p>\n","protected":false},"author":71,"featured_media":7977,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-7975","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nMaradj hidrat\u00e1lt! - \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\/maradj-hidratalt\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Maradj hidrat\u00e1lt!\" \/>\n<meta property=\"og:description\" content=\"Valami\u00e9rt sokszor nem jut esz\u00fcnkbe, hogy igyunk, pedig mindannyian tudjuk mennyire fontos a v\u00edz a szervezet\u00fcnk sz\u00e1m\u00e1ra, f\u0151leg nagy melegben. 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