{"id":3480,"date":"2017-04-17T16:24:03","date_gmt":"2017-04-17T16:24:03","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=3480"},"modified":"2017-04-22T20:49:10","modified_gmt":"2017-04-22T20:49:10","slug":"picie-wody-zwieksza-sprawnosc","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/","title":{"rendered":"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107?"},"content":{"rendered":"<p>Co woda ma wsp\u00f3lnego z osi\u0105ganymi wynikami? Okazuje si\u0119, \u017ce sporo! Cia\u0142o cz\u0142owieka w ok. 60% sk\u0142ada si\u0119 z wody. Dlatego jeste\u015bmy zmuszeni jej \u00a0do picia w okre\u015blonych ilo\u015bciach. Chocia\u017c nie ma wielu bada\u0144 naukowych stwierdzaj\u0105cych, ile to \u201ewystarczaj\u0105co\u201d, jest oczywiste, \u017ce utrzymywanie nawodnienia organizmu jest kluczowe, je\u015bli si\u0119 chce osi\u0105ga\u0107 dobre wyniki. Odpowiednie nawodnienie pozwala osi\u0105gn\u0105\u0107 szczytow\u0105 form\u0119, pomaga unikn\u0105\u0107 os\u0142abienia psychicznego i przedwczesnego uczucia przem\u0119czenia, a tak\u017ce jest cennym sprzymierze\u0144cem w zrzucaniu zb\u0119dnych kilogram\u00f3w.<\/p>\n<p><strong>Woda mo\u017ce pom\u00f3c ci maksymalnie zwi\u0119kszy\u0107 sprawno\u015b\u0107 fizyczn\u0105<\/strong><\/p>\n<p>Utrata wody mo\u017ce znacz\u0105co pogorszy\u0107 osi\u0105gane wyniki. Jest to szczeg\u00f3lnie wa\u017cne w czasie letnich miesi\u0119cy, podczas intensywnych wspinaczek lub jakichkolwiek innych aktywno\u015bci, przy kt\u00f3rych sporo si\u0119 pocisz. Odwodnienie mo\u017ce wp\u0142ywa\u0107 negatywnie, nawet je\u015bli stracisz jedynie 2% zawarto\u015bci wody w organizmie. Nie jest rzadko\u015bci\u0105, \u017ce w wy\u015bcigu d\u0142ugodystansowym sportowcy trac\u0105 6\u201310% masy wody wraz z potem. Mo\u017ce to prowadzi\u0107 do niewystarczaj\u0105cej kontroli temperatury cia\u0142a, obni\u017conej motywacji, wi\u0119kszego zm\u0119czenia i psychicznego os\u0142abienia. Wykazano, \u017ce optymalne nawodnienie zapobiega tym dolegliwo\u015bciom, a nawet mo\u017ce obni\u017cy\u0107 stres oksydacyjny wyst\u0119puj\u0105cy podczas wykonywania bardzo intensywnych \u0107wicze\u0144. Aby osi\u0105ga\u0107 najlepsze wyniki, musisz by\u0107 dobrze nawodniony.<\/p>\n<p>https:\/\/www.instagram.com\/p\/BFxgWPMJVVR\/<\/p>\n<p><strong>Nawodnienie znacz\u0105co wp\u0142ywa na twoj\u0105 energi\u0119 i czynno\u015bci m\u00f3zgu<\/strong><\/p>\n<p>Na m\u00f3zg cz\u0142owieka silnie wp\u0142ywa nawodnienie. Nawet nieznaczne odwodnienie na poziomie 1\u20133% masy cia\u0142a mo\u017ce niekorzystnie dzia\u0142a\u0107 na wiele aspekt\u00f3w czynno\u015bci m\u00f3zgu. Badania wykaza\u0142y, \u017ce ten typ utraty p\u0142yn\u00f3w powoduje z\u0142e samopoczucie, obni\u017con\u0105 koncentracj\u0119, cz\u0119stsze b\u00f3le g\u0142owy, problemy z pami\u0119ci\u0105 operacyjn\u0105 oraz zwi\u0119kszone uczucie niepokoju i zm\u0119czenia. Zawsze, gdy intensywnie \u0107wiczysz lub po prostu bardzo si\u0119 pocisz w ci\u0105gu dnia, jeste\u015b bardziej nara\u017cony na te objawy. Zanim zaczniesz szuka\u0107 innych potencjalnych przyczyn, wypij szklank\u0119 wody.<\/p>\n<p><strong>Picie wi\u0119kszej ilo\u015bci wody pomaga utrzyma\u0107 wag\u0119 sportowca<\/strong><\/p>\n<p>Mo\u017ce si\u0119 to wydawa\u0107 ma\u0142o prawdopodobne, ale picie wody rzeczywi\u015bcie pomaga pozby\u0107 si\u0119 nadmiaru tkanki t\u0142uszczowej. Mo\u017ce zwi\u0119kszy\u0107 uczucie syto\u015bci oraz tempo przemiany materii. Badania wykaza\u0142y, \u017ce picie 2 litr\u00f3w wody ka\u017cdego dnia mo\u017ce zwi\u0119kszy\u0107 ca\u0142kowit\u0105 ilo\u015b\u0107 energii wydatkowanej do 96 kcal. Dla maksymalnego efektu musisz nie tylko wystarczaj\u0105co du\u017co pi\u0107, ale te\u017c odpowiednio roz\u0142o\u017cy\u0107 spo\u017cycie p\u0142yn\u00f3w w czasie. Najlepiej pi\u0107 wod\u0119 p\u00f3\u0142 godziny przed posi\u0142kiem, w ten spos\u00f3b nie zak\u0142\u00f3ca ona procesu trawienia, a ty czujesz si\u0119 bardziej pe\u0142ny, wi\u0119c zjesz troch\u0119 mniej. Picie zimnej wody r\u00f3wnie\u017c mo\u017ce by\u0107 korzystne, poniewa\u017c wtedy organizm musi zu\u017cy\u0107 dodatkow\u0105 ilo\u015b\u0107 energii, aby ogrza\u0107 p\u0142yn do temperatury cia\u0142a.<\/p>\n<p>(\u017ar\u00f3d\u0142o zdj\u0119\u0107: welovecycling.com)<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Co woda ma wsp\u00f3lnego z osi\u0105ganymi wynikami? Okazuje si\u0119, \u017ce sporo! Cia\u0142o cz\u0142owieka w ok. 60% sk\u0142ada si\u0119 z wody. [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":3483,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[123],"global-categories":[],"class_list":["post-3480","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-zdrowie-i-trening"],"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>Czy picie wody zwi\u0119ksza sprawno\u015b\u0107? - \u0160koda We Love Cycling - Poland<\/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\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107?\" \/>\n<meta property=\"og:description\" content=\"Co woda ma wsp\u00f3lnego z osi\u0105ganymi wynikami? Okazuje si\u0119, \u017ce sporo! Cia\u0142o cz\u0142owieka w ok. 60% sk\u0142ada si\u0119 z wody. [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2017-04-17T16:24:03+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-22T20:49:10+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1375\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"piotrboczkowski\" \/>\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=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/\",\"name\":\"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107? - \u0160koda We Love Cycling - Poland\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg\",\"datePublished\":\"2017-04-17T16:24:03+00:00\",\"dateModified\":\"2017-04-22T20:49:10+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg\",\"width\":1375,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/pl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/\",\"name\":\"\u0160koda We Love Cycling - Poland\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\",\"name\":\"piotrboczkowski\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"caption\":\"piotrboczkowski\"},\"url\":\"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107? - \u0160koda We Love Cycling - Poland","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/","og_locale":"pl_PL","og_type":"article","og_title":"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107?","og_description":"Co woda ma wsp\u00f3lnego z osi\u0105ganymi wynikami? Okazuje si\u0119, \u017ce sporo! Cia\u0142o cz\u0142owieka w ok. 60% sk\u0142ada si\u0119 z wody. [&hellip;]","og_url":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/","og_site_name":"\u0160koda We Love Cycling - Poland","article_published_time":"2017-04-17T16:24:03+00:00","article_modified_time":"2017-04-22T20:49:10+00:00","og_image":[{"width":1375,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg","type":"image\/jpeg"}],"author":"piotrboczkowski","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/","url":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/","name":"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107? - \u0160koda We Love Cycling - Poland","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/pl\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg","datePublished":"2017-04-17T16:24:03+00:00","dateModified":"2017-04-22T20:49:10+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/04\/2442242_4224242.jpg","width":1375,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/pl\/2017\/04\/17\/picie-wody-zwieksza-sprawnosc\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/pl\/"},{"@type":"ListItem","position":2,"name":"Czy picie wody zwi\u0119ksza sprawno\u015b\u0107?"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/pl\/#website","url":"https:\/\/www.welovecycling.com\/pl\/","name":"\u0160koda We Love Cycling - Poland","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23","name":"piotrboczkowski","image":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g","caption":"piotrboczkowski"},"url":"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/3480","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/users\/76"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/comments?post=3480"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/3480\/revisions"}],"predecessor-version":[{"id":3536,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/3480\/revisions\/3536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media\/3483"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media?parent=3480"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/categories?post=3480"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/tags?post=3480"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/global-categories?post=3480"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}