{"id":168299,"date":"2018-12-08T00:00:00","date_gmt":"2018-12-07T23:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/"},"modified":"2025-05-30T14:04:23","modified_gmt":"2025-05-30T12:04:23","slug":"hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/","title":{"rendered":"Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/#Zdroje_vody_a_prijimani_tekutin\" title=\"Zdroje vody a p\u0159ij\u00edm\u00e1n\u00ed tekutin\">Zdroje vody a p\u0159ij\u00edm\u00e1n\u00ed tekutin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/#Idealni_denni_prijem_tekutin_a_vody\" title=\"Ide\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem tekutin a vody\">Ide\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem tekutin a vody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/#Dehydratace_jako_problem_nedostatku_tekutin\" title=\"Dehydratace jako probl\u00e9m nedostatku tekutin\">Dehydratace jako probl\u00e9m nedostatku tekutin<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/#Prijimani_tekutin_ve_sportu\" title=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin ve sportu\">P\u0159ij\u00edm\u00e1n\u00ed tekutin ve sportu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/#Dehydratace_u_sportovcu\" title=\"Dehydratace u sportovc\u016f\">Dehydratace u sportovc\u016f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/#Hydratace_pred_behem_a_po_treninku\" title=\"Hydratace p\u0159ed, b\u011bhem a po tr\u00e9ninku\">Hydratace p\u0159ed, b\u011bhem a po tr\u00e9ninku<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><span>Jeden, dva, nebo&nbsp;<\/span><span>t\u0159i litry vody<\/span><span>&nbsp;byste m\u011bli vyp\u00edt denn\u011b?&nbsp;<\/span><span>Kolik<\/span><span>&nbsp;je ide\u00e1ln\u00ed&nbsp;<\/span><span>p\u0159\u00edjem tekutin<\/span><span> b\u011bhem dne&nbsp;<\/span><span>p\u0159i pod\u00e1n\u00ed sportovn\u00edho&nbsp;v\u00fdkonu?<\/span><span>&nbsp;<strong>V\u00edte jak spr\u00e1vn\u011b hydratovat t\u011blo&nbsp;<\/strong><\/span><strong>p\u0159ed, b\u011bhem a po&nbsp;tr\u00e9ninku?<\/strong><span>&nbsp;P\u0159e\u010dt\u011bte si&nbsp;<\/span><span>jak zabr\u00e1nit dehydrataci,<\/span><span>&nbsp;jak si upravit pitn\u00fd re\u017eim i to, jak\u00e9 n\u00e1poje jsou ide\u00e1ln\u00ed k&nbsp;<\/span><span>dopln\u011bn\u00ed tekutin pro&nbsp;sportovce.<\/span><span>&nbsp;Za\u010dn\u011bte se t\u011bmito radami \u0159\u00eddit a uvid\u00edte, \u017ee v\u00e1m&nbsp;<\/span><span>va\u0161e t\u011blo&nbsp;pod\u011bkuje.<\/span><span>&nbsp;<strong>Vezm\u011bte si sklenici vody<\/strong> a&nbsp;<\/span><span>pus\u0165te se do&nbsp;\u010dten\u00ed.<\/span><span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span>Voda je esence pro&nbsp;\u017eivot,&nbsp;proto\u017ee lid\u00e9 bez n\u00ed dok\u00e1\u017e\u00ed p\u0159e\u017e\u00edt pouze n\u011bkolik dn\u00ed.&nbsp;<strong>Voda tvo\u0159\u00ed a\u017e 75 % t\u011blesn\u00e9 hmotnosti kojenc\u016f, u&nbsp;<\/strong><\/span><strong>dosp\u011bl\u00fdch je to kolem 55 &#8211;&nbsp;70%.<\/strong><span>&nbsp;<\/span><span style=\"color: #ff6600;\">[1]<\/span><span><span style=\"color: #ff6600;\">&nbsp;<\/span>Pravideln\u00fd pitn\u00fd re\u017eim je&nbsp;nezbytn\u00fd pro lidsk\u00e9 zdrav\u00ed&nbsp;a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed org\u00e1n\u016f \u010di udr\u017een\u00ed vnit\u0159n\u00ed rovnov\u00e1hy t\u011bla.&nbsp;Ka\u017ed\u00e1 chemick\u00e1 reakce, v\u010detn\u011b produkce energie nebo utilizace, procesu rozkladu a ukl\u00e1d\u00e1n\u00ed gluk\u00f3zy,&nbsp;pot\u0159ebuje&nbsp;vodu.&nbsp;Pouze tehdy, pokud je t\u011blo dostate\u010dn\u011b z\u00e1sobov\u00e1no tekutinami,<strong> mohou enzymy a hormony&nbsp;<\/strong><\/span><strong>rozvinout sv\u016fj potenci\u00e1l<\/strong><span><strong>&nbsp;<\/strong>a naplno se projev\u00ed&nbsp;jejich efekt po tr\u00e9ninku.<\/span><span style=\"color: #ff6600;\"> [21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_0380.jpg\" alt=\"Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci \" style=\"width:843px;height:562px\" title=\"Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci \"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje_vody_a_prijimani_tekutin\"><\/span><strong>Zdroje vody a p\u0159ij\u00edm\u00e1n\u00ed tekutin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prim\u00e1rn\u00ed&nbsp;zdroj tekutin je&nbsp;<strong>voda.<\/strong>&nbsp;Tekutiny v\u0161ak do t\u011bla m\u016f\u017eeme p\u0159ijmout&nbsp;i konzumac\u00ed potravin&nbsp;procentu\u00e1ln\u011b bohat\u00fdch na vodu<strong>.&nbsp;Jde zejm\u00e9na o&nbsp;vodnat\u00e9 ovoce a&nbsp;zeleninu.<\/strong> V&nbsp;tabulce najdete&nbsp;p\u0159ehledn\u011b rozt\u0159\u00edd\u011bn\u00e9 potraviny&nbsp;podle pod\u00edlu vody.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Procento vody<span style=\"text-align: inherit; font-weight: 400;\">&nbsp;%<\/span><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Potraviny<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">90 &#8211; 99 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">ml\u00e9ko bez tuku, meloun, jahoda,&nbsp;zelen\u00fd sal\u00e1t, zel\u00ed, celer, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/spenat-cs\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>, kysel\u00e9 okurky, va\u0159en\u00e1 <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/dyne\/\" class=\"ek-link\">d\u00fdn\u011b<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 &#8211; 89 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">ovocn\u00e1 \u0161\u0165\u00e1va, jogurt, jablko, grapefruit, pomeran\u010d, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/mrkev-cs\/\">mrkev<\/a>, brokolice, hru\u0161ka, ananas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 79 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">ban\u00e1n, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/avokado-cs\/\" class=\"ek-link\">avok\u00e1do<\/a>, cottage cheese, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/ricotta-cs\/\" class=\"ek-link\">ricotta<\/a>, brambory, kuku\u0159ice, krevety<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 &#8211; 69 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.cz\/blog\/tag\/testoviny\/\" class=\"ek-link\">t\u011bstoviny<\/a>, lu\u0161t\u011bniny, losos, zmrzlina, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/kureci-maso\/\" class=\"ek-link\">ku\u0159ec\u00ed prsa<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">50 &#8211; 59 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">hov\u011bz\u00ed maso, <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/feta-syr-cs\/\" class=\"ek-link\">s\u00fdr feta<\/a>, steak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">40 &#8211; 49 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">pizza<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 39 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">chl\u00e9b, pe\u010divo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">kol\u00e1\u010d, su\u0161enky<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 19 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">m\u00e1slo, margar\u00edn, su\u0161en\u00e9 rozinky<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">0 &#8211; 9 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">o\u0159echy, \u010dokol\u00e1dov\u00e9 cookies, krekry, cere\u00e1lie, precl\u00edky, ara\u0161\u00eddov\u00e9 m\u00e1slo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">0 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">oleje, cukr<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Mno\u017estv\u00ed vody, kter\u00e9 lid\u00e9 p\u0159ij\u00edmaj\u00ed z n\u00e1poj\u016f a j\u00eddel, se&nbsp;m\u011bn\u00ed v z\u00e1vislosti na stylu stravov\u00e1n\u00ed.&nbsp;<strong>Zat\u00edmco ve Spojen\u00fdch st\u00e1tech americk\u00fdch odborn\u00edci odhadli, \u017ee p\u0159ibli\u017en\u011b 22% vody poch\u00e1z\u00ed ze stravy,&nbsp;v zem\u00edch Evropy je toto \u010d\u00edslo&nbsp;vy\u0161\u0161\u00ed.<\/strong>&nbsp;Zejm\u00e9na v zem\u00edch, kde lid\u00e9 konzumuj\u00ed hodn\u011b ovoce a <a href=\"https:\/\/gymbeam.cz\/blog\/tag\/zelenina-cs\/\" class=\"ek-link\">zeleniny<\/a>, jako nap\u0159\u00edklad v&nbsp;\u0158ecku.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-995518546.jpg\" alt=\"Zdroje vody a p\u0159ij\u00edm\u00e1n\u00ed tekutin\" style=\"width:843px;height:562px\" title=\"Zdroje vody a p\u0159ij\u00edm\u00e1n\u00ed tekutin\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Idealni_denni_prijem_tekutin_a_vody\"><\/span><strong>Ide\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem tekutin a vody<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho lid\u00ed&nbsp;trp\u00ed nedostatkem&nbsp;tekutin,&nbsp;ani\u017e by o tom v\u011bd\u011bli.&nbsp;<strong>Jen na proces d\u00fdch\u00e1n\u00ed, na pocen\u00ed a vylu\u010dov\u00e1n\u00ed pot\u0159ebujeme&nbsp;p\u0159ibli\u017en\u011b 2,5 litru tekutin&nbsp;denn\u011b.<\/strong>&nbsp;To je d\u016fvodem, pro\u010d v\u0161eobecn\u00e9 normy uv\u00e1d\u011bj\u00ed&nbsp;minim\u00e1ln\u00ed p\u0159\u00edjem tekutin na 2 a\u017e&nbsp;3 litry&nbsp;za&nbsp;den.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[21]&nbsp;<\/span>Jde v\u0161ak o nejmen\u0161\u00ed d\u00e1vku, kterou je nutn\u00e9&nbsp;zv\u00fd\u0161it p\u0159i prov\u00e1d\u011bn\u00ed sportovn\u00ed aktivity&nbsp;nebo b\u011bhem hork\u00fdch letn\u00edch dn\u016f.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee denn\u011b byste m\u011bli&nbsp;vyp\u00edt alespo\u0148<strong>&nbsp;8 a\u017e 12 sklenic&nbsp;vody,<\/strong>&nbsp;p\u0159i\u010dem\u017e<strong>&nbsp;5 z nich by m\u011bla tvo\u0159it \u010dist\u00e1 voda.<\/strong>&nbsp;Toto m\u011b\u0159\u00edtko je v\u0161ak ide\u00e1ln\u00ed&nbsp;b\u011bhem dn\u00ed, ve kter\u00fdch nem\u00e1te tr\u00e9nink.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm zp\u016fsobem, jak si vypo\u010d\u00edtat&nbsp;ide\u00e1ln\u00ed denn\u00ed p\u0159\u00edjem tekutin,&nbsp;je&nbsp;<strong>vyn\u00e1sobit 50 ml po\u010dtem kilogram\u016f va\u0161\u00ed t\u011blesn\u00e9 hmotnosti.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[21]&nbsp;<\/span>Nap\u0159\u00edklad&nbsp;80 kg&nbsp;x 50 ml = 4000&nbsp;ml,&nbsp;a tedy, pokud v\u00e1\u017e\u00edte 80 kilogram\u016f, v\u00e1\u0161 denn\u00ed p\u0159\u00edjem tekutin z j\u00eddla i n\u00e1poj\u016f by m\u011bl&nbsp;<strong>dos\u00e1hnout&nbsp;4&nbsp;litr\u016f.<\/strong>&nbsp;Sv\u016fj optim\u00e1ln\u00ed p\u0159\u00edjem tekutin si tak\u00e9 m\u016f\u017eete vypo\u010d\u00edtat prost\u0159ednictv\u00edm&nbsp;<a href=\"https:\/\/www.camelbak.com\/en\/hydrated\/hydration-calculator\" target=\"_blank\" rel=\"noreferrer noopener\">hydrata\u010dn\u00ed kalkula\u010dky<\/a>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dehydratace_jako_problem_nedostatku_tekutin\"><\/span><strong>Dehydratace jako probl\u00e9m nedostatku tekutin<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakem spr\u00e1vn\u00e9 hydratace je&nbsp;dehydratace.&nbsp;Pod pojmem dehydratace rozum\u00edme&nbsp;<strong>zmen\u0161en\u00ed objemu tekutin v&nbsp;organismu<\/strong>,&nbsp;a tedy negativn\u00ed bilanci vody v lidsk\u00e9m t\u011ble.&nbsp;M\u016f\u017ee ji zp\u016fsobit&nbsp;nedostate\u010dn\u00fd p\u0159\u00edjem tekutin&nbsp;nebo zv\u00fd\u0161en\u00e1 ztr\u00e1ta tekutin v d\u016fsledku&nbsp;nadm\u011brn\u00e9ho pocen\u00ed \u010di&nbsp;vylu\u010dov\u00e1n\u00ed.&nbsp;Podle norem pova\u017eujeme osobu za dehydrovanou,&nbsp;<strong>pokud&nbsp;ztrat\u00ed v\u00edce ne\u017e 2% sv\u00e9 hmotnosti&nbsp;v d\u016fsledku nedostatku tekutin.&nbsp;<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span><strong>Dehydratace je choroba<\/strong>, kter\u00e1 se&nbsp;projevuje p\u0159\u00edznaky,&nbsp;jako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>sucho v \u00fastech<\/strong><\/li>\n\n\n\n<li><strong>minimum mo\u010den\u00ed<\/strong>&nbsp;v pr\u016fb\u011bhu dne<\/li>\n\n\n\n<li>celkov\u00e1&nbsp;slabost<\/li>\n\n\n\n<li><strong>z\u00e1vrat\u011b<\/strong><\/li>\n\n\n\n<li>tmav\u00e9 zbarven\u00ed&nbsp;<strong>mo\u010di<\/strong><\/li>\n\n\n\n<li>vysu\u0161en\u00e9&nbsp;<strong>popraskan\u00e9 rty<\/strong><\/li>\n\n\n\n<li><strong>\u0161patn\u00e1 elasticita&nbsp;k\u016f\u017ee<\/strong>&nbsp;&#8211; po \u0161t\u00edpnut\u00ed se v\u00e1m&nbsp;poko\u017eka nevr\u00e1t\u00ed na p\u016fvodn\u00ed m\u00edsto&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span> &nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Projevy dehydratace nesm\u00edte podcenit, a proto v\u00e1m&nbsp;doporu\u010dujeme pravideln\u00fd p\u0159\u00edsun tekutin,&nbsp;abyste se vyhnuli zdravotn\u00edm komplikac\u00edm, kter\u00e9 dehydratace zp\u016fsobuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28095,28104,69643,82273,87427,105532\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Zdravotn\u00ed n\u00e1sledky dehydratace<\/strong><\/h3>\n\n\n\n<p>Dehydratace je<strong>seri\u00f3zn\u00ed zdravotn\u00ed probl\u00e9m<\/strong>&nbsp;a m\u016f\u017ee m\u00edt&nbsp;a\u017e smrteln\u00e9&nbsp;n\u00e1sledky,&nbsp;pokud je \u010dlov\u011bk bez tekutin 3 &#8211; 4 dny.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span>&nbsp;Mezi&nbsp;<strong>z\u00e1va\u017en\u00e9 d\u016fsledky dehydratace&nbsp;\u0159ad\u00edme<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[15] [16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>delirium,&nbsp;<\/strong>kter\u00e9 m\u016f\u017ee vy\u00fastit do demence a hroz\u00ed star\u0161\u00edm nebo nemocn\u00fdm lidem<\/li>\n\n\n\n<li>probl\u00e9my s fungov\u00e1n\u00edm<strong>&nbsp;ledvin<\/strong><\/li>\n\n\n\n<li>zhor\u0161en\u00e1&nbsp;<strong>\u010dinnost&nbsp;srdce<\/strong><\/li>\n\n\n\n<li><strong>bolesti&nbsp;hlavy<\/strong><\/li>\n\n\n\n<li>popraskan\u00e1 a&nbsp;<strong>such\u00e1 poko\u017eka<\/strong><\/li>\n\n\n\n<li>tr\u00e1vic\u00ed&nbsp;pot\u00ed\u017ee<\/li>\n\n\n\n<li><strong>chronick\u00e1 onemocn\u011bn\u00ed<\/strong>, kter\u00e1 nevznikaj\u00ed jen kv\u016fli dehydrataci, ale v d\u016fsledku n\u011bkolika faktor\u016f, mezi nimi\u017e&nbsp;dominuje dehydratace<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-943130154.jpg\" alt=\"Dehydratace jako probl\u00e9m nedostatku tekutin\" style=\"width:843px;height:562px\" title=\"Dehydratace jako probl\u00e9m nedostatku tekutin\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>Z\u00e1kladn\u00ed tipy, jak se vyhnout dehydrataci organismu<\/strong><\/h3>\n\n\n\n<p>Nejlep\u0161\u00ed prevenc\u00ed je&nbsp;<strong>dodr\u017eov\u00e1n\u00ed pravideln\u00e9ho pitn\u00e9ho&nbsp;re\u017eimu<\/strong>,&nbsp;i v dob\u011b, kdy nec\u00edt\u00edte \u017e\u00edze\u0148, nebo na sob\u011b nezpozorujete varovn\u00e9 sign\u00e1ly dehydratace.&nbsp;<strong>T\u011bchto p\u00e1r rad<\/strong>v\u00e1m m\u016f\u017ee pomoci&nbsp;<strong>vytvo\u0159it si n\u00e1vyk&nbsp;<\/strong><strong>p\u0159ij\u00edmat vod<\/strong>u a chr\u00e1nit se p\u0159ed nedostatkem tekutin.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Pokud cvi\u010d\u00edte,<strong>&nbsp;dbejte na pravideln\u00fd p\u0159\u00edsun&nbsp;tekutin<\/strong>&nbsp;p\u0159ed, b\u011bhem i po tr\u00e9ninku.<\/li>\n\n\n\n<li>P\u0159ij\u00edmejte tekutiny podle p\u0159edem<strong>&nbsp;p\u0159ipraven\u00e9ho&nbsp;rozvrhu.<\/strong>&nbsp;Zejm\u00e9na v dob\u011b veder nebo p\u0159i pocen\u00ed se nem\u016f\u017eete spol\u00e9hat na to, a\u017e se dostav\u00ed pocit \u017e\u00edzn\u011b.<\/li>\n\n\n\n<li>Pokud nest\u00edh\u00e1te sledovat v\u00e1\u0161 p\u0159\u00edjem tekutin,&nbsp;<strong>nainstalujte si aplikaci,<\/strong>&nbsp;kter\u00e1 to ud\u011bl\u00e1 za v\u00e1s a upozorn\u00ed v\u00e1s poka\u017ed\u00e9, kdy\u017e se pot\u0159ebujete nap\u00edt.<\/li>\n\n\n\n<li><strong>Kontrolujte si barvu&nbsp;mo\u010di<\/strong>.&nbsp;Pokud m\u00e1 barvu jable\u010dn\u00e9ho d\u017eusu, jste pravd\u011bpodobn\u011b dehydrovan\u00ed.&nbsp;Pokud je va\u0161e mo\u010d sv\u011btle \u017elut\u00e9 barvy, m\u00e1te pod\u00edl tekutin v po\u0159\u00e1dku.<\/li>\n\n\n\n<li><strong>Noste s sebou&nbsp;<a href=\"https:\/\/gymbeam.cz\/sejkry\" target=\"_blank\" rel=\"noreferrer noopener\">l\u00e1hev<\/a>&nbsp;vody&nbsp;<\/strong>a pravideln\u011b si ka\u017ed\u00fdch 15 &#8211; 20 minut dop\u0159ejte hlt n\u00e1poje.<\/li>\n\n\n\n<li>Vyhn\u011bte se n\u00e1poj\u016fm obsahuj\u00edc\u00edm&nbsp;<strong><a href=\"https:\/\/gymbeam.cz\/kofein\" class=\"ek-link\">kofein<\/a>, colov\u00fdm n\u00e1poj\u016fm, k\u00e1v\u011b i&nbsp;\u010daj<\/strong>i.&nbsp;Ty jsou toti\u017e mo\u010dopudn\u00e9 a&nbsp;<strong>mohou v\u00e1s&nbsp;dehydratovat.<\/strong><\/li>\n\n\n\n<li>Vyvarujte se&nbsp;<strong>alkoholick\u00fdch&nbsp;n\u00e1poj<\/strong>\u016f.&nbsp;I sklenice piva je v\u00edce mo\u010dopudn\u00e1 ne\u017e hydrata\u010dn\u00ed.<\/li>\n\n\n\n<li>Noste&nbsp;<strong>p\u0159im\u011b\u0159en\u00e9 vrstvy oble\u010den\u00ed&nbsp;<\/strong>podle ro\u010dn\u00edho obdob\u00ed, abyste se p\u0159\u00edli\u0161 nep\u0159eh\u0159\u00edvali a zbyte\u010dn\u011b se nepotili.&nbsp;<strong>P\u0159i cvi\u010den\u00ed noste jednu vrstvu&nbsp;<\/strong>lehk\u00e9ho oble\u010den\u00ed z kvalitn\u00edch materi\u00e1l\u016f.&nbsp;Po tr\u00e9ninku se co nejrychleji p\u0159evl\u00e9kn\u011bte do such\u00fdch \u0161at\u016f.<\/li>\n\n\n\n<li>Pokud v\u00e1s p\u0159epadne n\u00e1hl\u00e1 \u00fanava, bolest hlavy \u010di z\u00e1vrat\u011b,&nbsp;<strong>napijte se&nbsp;vody<\/strong>.&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u0159ed dehydratac\u00ed by se m\u011bli chr\u00e1nit v\u0161ichni, ale&nbsp;<strong>obzvl\u00e1\u0161t\u011b sportovci<\/strong>,&nbsp;kter\u00fdm hroz\u00ed nedostatek tekutin a&nbsp;<a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1l\u016f<\/a>&nbsp;v d\u016fsledku&nbsp;pocen\u00ed a cvi\u010den\u00ed&nbsp;v tepl\u00e9m ovzdu\u0161\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2018-07-03_at_21.29.49.jpeg\" alt=\"Z\u00e1kladn\u00ed tipy, jak se vyhnout dehydrataci organismu\" style=\"width:843px;height:562px\" title=\"Z\u00e1kladn\u00ed tipy, jak se vyhnout dehydrataci organismu\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prijimani_tekutin_ve_sportu\"><\/span><strong>P\u0159ij\u00edm\u00e1n\u00ed tekutin ve sportu<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>V\u011bd\u011bli&nbsp;jste<\/strong>,&nbsp;\u017ee p\u0159ed lety se sportovc\u016fm \u0159\u00edkalo,&nbsp;<strong>\u017ee&nbsp;p\u0159ij\u00edm\u00e1n\u00ed tekutin je&nbsp;nebezpe\u010dn\u00e9?<\/strong>&nbsp;V\u00fdvoj pov\u011bdom\u00ed&nbsp;o&nbsp;<strong>spr\u00e1vn\u00e9 hydrataci ve sportu<\/strong> se v pr\u016fb\u011bhu let vyv\u00edjel.&nbsp;Je velmi zaj\u00edmav\u00e9, jak ka\u017ed\u00e9 stolet\u00ed propagovalo <strong>jinou my\u0161lenku v oblasti&nbsp;hydratace.<\/strong>&nbsp;Pokud byste \u0161li b\u011bhat&nbsp;<strong>marat\u00f3n v roce&nbsp;1900<\/strong>,&nbsp;radili by v\u00e1m b\u011bhem cel\u00e9 sout\u011b\u017ee&nbsp;nep\u00edt tekutiny,&nbsp;proto\u017ee to je \u0161kodliv\u00e9. \u0160ampi\u00f3n Jackie Meckler, kter\u00fd p\u011btkr\u00e1t vyhr\u00e1l Comrades Marathon,&nbsp;<strong>b\u011b\u017eel tuto&nbsp;89 km&nbsp;tra\u0165 za m\u00e9n\u011b ne\u017e 6 hodin&nbsp;s minimem tekutin.&nbsp;<\/strong>O pitn\u00e9m re\u017eimu se vyj\u00e1d\u0159il n\u00e1sledovn\u011b: ,,b\u011b\u017eet maraton <strong>bez dopln\u011bn\u00ed jak\u00fdchkoliv tekutin<\/strong>&nbsp;bylo pova\u017eov\u00e1no za&nbsp;<strong>hlavn\u00ed c\u00edl b\u011b\u017ec\u016f<\/strong> a d\u016fkaz \u00fasp\u011bchu ve fitness.\u201c&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<p>&nbsp; &nbsp; &nbsp;&nbsp;<br>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<br>Stejn\u011b&nbsp;<strong>Tom&nbsp;Simpson,<\/strong>&nbsp;mistr sv\u011bta v cyklistice z roku 1960, kter\u00fd \u0159ekl, \u017ee <strong>\u010dty\u0159i mal\u00e9 l\u00e1hve vody&nbsp;na dlouhou tra\u0165,<\/strong>&nbsp;jako je Tour de France, jsou zcela dostate\u010dn\u00e9.&nbsp;Podle n\u011bj by se&nbsp;<strong>cyklist\u00e9 m\u011bli vyhnout pit\u00ed b\u011bhem&nbsp;z\u00e1vodu<\/strong>,&nbsp;zvl\u00e1\u0161t\u011b v tepl\u00e9m po\u010das\u00ed.&nbsp;Je to jen&nbsp;<strong>ot\u00e1zka s\u00edly&nbsp;v\u016fle<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18] <\/span>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0159ed\u00e1vkov\u00e1n\u00ed tekutinami<\/strong><\/h3>\n\n\n\n<p>Jeden&nbsp;extr\u00e9m vyst\u0159\u00eddal&nbsp;druh\u00fd&nbsp;a trendem ve sportu se stalo&nbsp;p\u0159ed\u00e1vkov\u00e1n\u00ed&nbsp;tekutinami.&nbsp;Nadm\u011brn\u00fd p\u0159\u00edjem vody je&nbsp;stejn\u011b nebezpe\u010dn\u00fd,&nbsp;<strong>jako absence tekutin.<\/strong>&nbsp;Mno\u017estv\u00ed tekutin&nbsp;zp\u016fsobuje z\u0159ed\u011bn\u00ed plazmy&nbsp;a n\u00edzkou hladinu sod\u00edku.&nbsp;Tento stav zn\u00e1me pod pojmem&nbsp;hyponatremie,&nbsp;kter\u00e1 m\u016f\u017ee m\u00edt a\u017e smrteln\u00e9 n\u00e1sledky.&nbsp;Prvn\u00ed hl\u00e1\u0161en\u00fd&nbsp;p\u0159\u00edpad \u00famrt\u00ed na hyponatr\u00e9mii&nbsp;je z roku 1981, kdy marat\u00f3nsk\u00fd b\u011b\u017eec zem\u0159el na&nbsp;<strong>,,intoxikaci&nbsp;vodou\u201c.<\/strong>&nbsp;V pr\u016fb\u011bhu let 1985 a\u017e 2002 vl\u00e1dla&nbsp;idea<strong>&nbsp;p\u0159ehnan\u00e9ho p\u0159ij\u00edm\u00e1n\u00ed tekutin&nbsp;mezi sportovci zejm\u00e9na v oblasti vytrvalostn\u00edch sport\u016f.<\/strong>&nbsp;L\u00e9ka\u0159i, odborn\u00edci a reklamy v t\u00e9 dob\u011b doporu\u010dovali p\u00edt&nbsp;a\u017e 1200 ml za&nbsp;hodinu,&nbsp;co\u017e si vy\u017e\u00e1dalo<strong>&nbsp;247 p\u0159\u00edpad\u016f hyponatremie<\/strong>, z toho&nbsp;7&nbsp;smrteln\u00fdch.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po roce 2007&nbsp;se situace uklidnila a dnes si uv\u011bdomujeme, \u017ee&nbsp;<strong>pokud&nbsp;vypijeme v\u00edce ne\u017e vypot\u00edme,&nbsp;budeme m\u00edt probl\u00e9my.&nbsp;<\/strong>Zm\u00edn\u011bn\u00e1&nbsp;2% dehydratace&nbsp;se ust\u00e1lila jako horn\u00ed hranice.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-887390686_1.jpg\" alt=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin ve sportu\" style=\"width:843px;height:562px\" title=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin ve sportu\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dehydratace_u_sportovcu\"><\/span><strong>Dehydratace u sportovc\u016f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je b\u011b\u017en\u00e9, \u017ee&nbsp;<strong>sportovci b\u011bhem tr\u00e9ninku p\u0159ijdou o 6 &#8211; 10% t\u011blesn\u00e9 hmotnosti&nbsp;v&nbsp;d\u016fsledku pocen\u00ed,<\/strong>&nbsp;co\u017e m\u016f\u017ee v\u00e9st k dehydrataci, pokud nedopl\u0148uj\u00ed tekutiny ve spr\u00e1vn\u00e9m mno\u017estv\u00ed.&nbsp;Dobrovoln\u00fd p\u0159\u00edjem tekutin&nbsp;je toti\u017e obvykle <strong>ni\u017e\u0161\u00ed ne\u017e vypocen\u00e9 mno\u017estv\u00ed&nbsp;vody.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[17]&nbsp;<\/span>Ji\u017e p\u0159i pom\u011brn\u011b m\u00edrn\u00e9 form\u011b dehydratace se u sportovc\u016f za\u010dnou&nbsp;projevovat&nbsp;p\u0159\u00edznaky,&nbsp;jako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sn\u00ed\u017een\u00ed&nbsp;<strong>v\u00fdkonu<\/strong><\/li>\n\n\n\n<li>slab\u00e1&nbsp;vytrvalost<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1<strong>&nbsp;\u00fanava<\/strong><\/li>\n\n\n\n<li>\u0161patn\u00e1&nbsp;<strong>termoregulace<\/strong><\/li>\n\n\n\n<li>vynalo\u017een\u00ed&nbsp;<strong>v\u011bt\u0161\u00edho \u00fasil\u00ed&nbsp;<\/strong>k proveden\u00ed fyzick\u00e9 aktivity&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7]&nbsp; &nbsp;<\/span> &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To jsou d\u016fvody, pro\u010d je d\u016fle\u017eit\u00e9 t\u011blo hydratovat a z\u00e1rove\u0148&nbsp;<strong>sn\u00ed\u017eit oxida\u010dn\u00ed stres vyvolan\u00fd cvi\u010den\u00edm<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span>&nbsp;V\u00fdzkumy potvrdily, \u017ee zejm\u00e9na&nbsp;za\u010d\u00ednaj\u00edc\u00ed sportovci&nbsp;jsou<strong>&nbsp;vystaveni&nbsp;riziku dehydratace&nbsp;v d\u016fsledku n\u00e1hl\u00e9ho&nbsp;zv\u00fd\u0161en\u00ed fyzick\u00e9&nbsp;aktivity.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Vliv teploty na dehydrataci b\u011bhem sportu<\/strong><\/h3>\n\n\n\n<p>Mnoho studi\u00ed potvrzuje, \u017ee&nbsp;sportovci jsou n\u00e1chyln\u011bj\u0161\u00ed na&nbsp;dehydrataci,<strong>&nbsp;jestli\u017ee cvi\u010d\u00ed p\u0159i vy\u0161\u0161\u00edch&nbsp;teplot\u00e1ch,&nbsp;ve srovn\u00e1n\u00ed s tr\u00e9ninkem p\u0159i m\u00edrn\u00e9m klimatu<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11] [12] [13]<\/span>&nbsp;V&nbsp;pr\u016fb\u011bhu jedn\u00e9 hodiny cvi\u010den\u00ed sportovec&nbsp;ztrat\u00ed p\u0159ibli\u017en\u011b 4 sklenice&nbsp;tekutin,&nbsp;v z\u00e1vislosti na t\u011blesn\u00e9 hmotnosti a rychlosti pocen\u00ed.&nbsp;\u010c\u00edm intenzivn\u011bj\u0161\u00ed tr\u00e9nuje a prost\u0159ed\u00ed kolem n\u011bj je teplej\u0161\u00ed,<strong>&nbsp;t\u00edm&nbsp;v\u00edce vody vypot\u00ed.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;Sport v hork\u00fdch teplot\u00e1ch p\u0159i nedostate\u010dn\u00e9m p\u0159\u00edjmu tekutin m\u016f\u017ee m\u00edt z dlouhodob\u00e9ho hlediska&nbsp;v\u00e1\u017en\u00e9&nbsp;n\u00e1sledky,&nbsp;jako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hore\u010dka<\/li>\n\n\n\n<li>mrtvice<\/li>\n\n\n\n<li>probl\u00e9my se srdcem<\/li>\n\n\n\n<li>n\u00edzk\u00fd tlak<\/li>\n\n\n\n<li>slab\u00fd pr\u016ftok krve do sval\u016f&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_5749.jpeg\" alt=\"Dehydratace u sportovc\u016f\"\/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\"><strong>Dehydratace b\u011bhem tr\u00e9ninku<\/strong><\/h3>\n\n\n\n<p>Pokud v pr\u016fb\u011bhu tr\u00e9ninku, nebo v jeho z\u00e1v\u011bru na sob\u011b&nbsp;<strong>zpozorujete p\u0159\u00edznaky&nbsp;dehydratace,<\/strong>&nbsp;kter\u00e9 jsme popisovali v\u00fd\u0161e,&nbsp;prove\u010fte&nbsp;n\u00e1sleduj\u00edc\u00ed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>p\u0159esta\u0148te cvi\u010dit&nbsp;a&nbsp;<strong>odpo\u010di\u0148te si<\/strong><\/li>\n\n\n\n<li>st\u00e1hn\u011bte se ze slune\u010dn\u00e9ho nebo&nbsp;<strong>vyh\u0159\u00e1t\u00e9ho prost\u0159ed\u00ed a&nbsp;zchla\u010fte se<\/strong><\/li>\n\n\n\n<li>svl\u00e9kn\u011bte si&nbsp;v\u0161echno&nbsp;<strong>p\u0159ebyte\u010dn\u00e9 oble\u010den\u00ed<\/strong><\/li>\n\n\n\n<li>napijte se&nbsp;sportovn\u00edho<strong>&nbsp;n\u00e1poje na&nbsp;rehydrataci,<\/strong>&nbsp;abyste doplnili tekutiny a z\u00e1rove\u0148 miner\u00e1ly<\/li>\n\n\n\n<li>vypijte&nbsp;alespo\u0148<strong>&nbsp;2 litry&nbsp;vody<\/strong>&nbsp;b\u011bhem p\u0159\u00ed\u0161t\u00edch 2 a\u017e 4 hodin<\/li>\n\n\n\n<li>odpo\u010d\u00edvejte dal\u0161\u00edch 24 hodin&nbsp;a&nbsp;<strong>pokra\u010dujte v dopl\u0148ov\u00e1n\u00ed tekutin<\/strong><\/li>\n\n\n\n<li>m\u011bli byste se c\u00edtit l\u00e9pe ji\u017e za p\u00e1r hodin, a\u010dkoli n\u011bkdy se t\u011blo<strong>&nbsp;rehydratuje a\u017e v pr\u016fb\u011bhu 36 hodin<\/strong>&nbsp;&nbsp;&nbsp; &nbsp;&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete vyhnout probl\u00e9m\u016fm zp\u016fsoben\u00fdm dehydratac\u00ed, m\u011bli byste&nbsp;<strong>pravideln\u011b p\u0159ij\u00edmat tekutiny p\u0159ed, b\u011bhem i po tr\u00e9ninku&nbsp;a pr\u016fb\u011b\u017en\u011b i p\u0159es den.<\/strong>&nbsp;Optim\u00e1ln\u00ed pom\u011br tekutin v\u00e1m prozrad\u00edme ji\u017e za chv\u00edli. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span>&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hydratace_pred_behem_a_po_treninku\"><\/span><strong>Hydratace p\u0159ed, b\u011bhem a po tr\u00e9ninku<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V t\u00e9to \u010d\u00e1sti si \u0159ekneme jak\u00e9 jsou&nbsp;ide\u00e1ln\u00ed d\u00e1vky tekutin&nbsp;<strong>v p\u0159edtr\u00e9ninkov\u00e9 f\u00e1zi, b\u011bhem tr\u00e9ninku a tak\u00e9 po fyzick\u00e9m v\u00fdkonu<\/strong>.&nbsp;Z\u00e1rove\u0148 zjist\u00edte&nbsp;jak\u00e9 n\u00e1poje jsou vhodn\u00e9 k&nbsp;dopln\u011bn\u00ed tekutin.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0159ij\u00edm\u00e1n\u00ed tekutin p\u0159ed tr\u00e9ninkem<\/strong><\/h3>\n\n\n\n<p>A\u0165 u\u017e jdete posilovat, zab\u011bhat si, ly\u017eovat nebo plavat, m\u011bli byste&nbsp;<strong>2 hodiny p\u0159ed tr\u00e9ninkem vyp\u00edt 2 sklenice&nbsp;tekutin<\/strong>.&nbsp;P\u016flhodinu p\u0159ed tr\u00e9ninkem&nbsp;dopl\u0148te 250 ml&nbsp;vody.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span>&nbsp;M\u016f\u017eete s\u00e1hnout&nbsp;po \u010dist\u00e9&nbsp;vod\u011b&nbsp;nebo si vybrat produkt,<strong>&nbsp;kter\u00fd v\u00e1m b\u011bhem tr\u00e9ninku&nbsp;dod\u00e1 energii a z\u00e1rove\u0148 pom\u016f\u017ee zlep\u0161it&nbsp;v\u00fdkon<\/strong>.&nbsp;Doporu\u010dujeme v\u00e1m&nbsp;<a href=\"https:\/\/gymbeam.cz\/napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkov\u00e9 n\u00e1poje<\/a>, jako&nbsp;<a href=\"https:\/\/gymbeam.cz\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>&nbsp;drink \u010di&nbsp;<a href=\"https:\/\/gymbeam.cz\/iontove-napoje\" target=\"_blank\" rel=\"noreferrer noopener\">iontov\u00fd n\u00e1poj<\/a>.&nbsp; &nbsp; &nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/drink-hydration.png\" alt=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin p\u0159ed tr\u00e9ninkem\" style=\"width:843px;height:562px\" title=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin p\u0159ed tr\u00e9ninkem\"\/><\/figure>\n<\/div>\n\n\n<p>P\u0159ed v\u00fdb\u011brem vhodn\u00e9ho produktu si&nbsp;nezapome\u0148te p\u0159e\u010d\u00edst jeho&nbsp;slo\u017een\u00ed.&nbsp;<strong>Ide\u00e1ln\u00ed kombinace p\u0159ed tr\u00e9ninkem je&nbsp;14 g&nbsp;sacharid\u016f, 28 mg drasl\u00edku a 100 mg sod\u00edku na 250 ml.&nbsp;<\/strong>Sacharidy v n\u00e1poji by v\u0161ak m\u011bly poch\u00e1zet z gluk\u00f3zy, sukr\u00f3zy nebo frukt\u00f3zy, proto\u017ee jsou&nbsp;rychle a snadno straviteln\u00e9.&nbsp;Dejte si pozor, aby v\u00e1\u0161&nbsp;<a href=\"https:\/\/gymbeam.cz\/napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">p\u0159edtr\u00e9ninkov\u00fd n\u00e1poj<\/a>&nbsp;nem\u011bl&nbsp;bublinky,&nbsp;m\u016f\u017ee v\u00e1m zbyte\u010dn\u011b podr\u00e1\u017edit \u017ealudek.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0159ij\u00edm\u00e1n\u00ed tekutin b\u011bhem tr\u00e9ninku<\/strong><\/h3>\n\n\n\n<p>V pr\u016fb\u011bhu fyzick\u00e9 aktivity se pokuste&nbsp;vyp\u00edt&nbsp;<strong>100 a\u017e 150 ml ka\u017ed\u00fdch 15 &#8211; 20&nbsp;minut.<\/strong>&nbsp;Pom\u016f\u017ee v\u00e1m to&nbsp;<strong>udr\u017eet&nbsp;svaly hydratovan\u00e9&nbsp;a zm\u00edrnit pocit \u00fanavy<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00fdmi&nbsp;<a href=\"https:\/\/gymbeam.cz\/rtd-napoje\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">n\u00e1poji b\u011bhem tr\u00e9ninku<\/a>&nbsp;jsou vitam\u00ednov\u00e9 vody nebo&nbsp;<a href=\"https:\/\/gymbeam.cz\/aminokyseliny\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokyseliny<\/a>.&nbsp;Abyste m\u011bli p\u0159edstavu, jak vypad\u00e1&nbsp;spr\u00e1vn\u00e1 hydratace b\u011bhem&nbsp;tr\u00e9ninku,&nbsp;p\u0159ipravili jsme pro v\u00e1s tabulku, ve kter\u00e9 porovn\u00e1v\u00e1me p\u0159\u00edjem tekutin podle pohlav\u00ed.&nbsp;Informace v tabulce&nbsp;jsou ilustrov\u00e1ny na p\u0159\u00edkladu 28let\u00e9ho mu\u017ee a \u017eeny p\u0159i prov\u00e1d\u011bn\u00ed fyzick\u00e9 aktivity v b\u011b\u017en\u00e9m prost\u0159ed\u00ed.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Pohlav\u00ed<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\">Intenzita tr\u00e9ninku<center><\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Trv\u00e1n\u00ed tr\u00e9ninku<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>Pod\u00edl vody<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017dENA<\/strong> 168 cm65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzk\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzk\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">st\u0159edn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">800 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">st\u0159edn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 300 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 500 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>MU\u017d<\/strong> 178 cm 85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzk\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzk\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 100 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">st\u0159edn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">900 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">st\u0159edn\u00ed<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 300 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 600 ml<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>P\u0159ij\u00edm\u00e1n\u00ed tekutin po tr\u00e9ninku<\/strong><\/h3>\n\n\n\n<p>Pokud chcete b\u00fdt&nbsp;velmi precizn\u00ed,&nbsp;nejl\u00e9pe je zv\u00e1\u017eit se p\u0159ed a po tr\u00e9ninku.&nbsp;<strong>Za&nbsp;ka\u017ed\u00fdch&nbsp;0,5 kg&nbsp;vylou\u010den\u00e9&nbsp;vody&nbsp;byste m\u011bli doplnit&nbsp;p\u016fl litru tekutiny<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>&nbsp;Pokud cvi\u010d\u00edte d\u00e9le ne\u017e hodinu,&nbsp;s\u00e1hn\u011bte po ovocn\u00e9 \u0161\u0165\u00e1v\u011b z\u0159ed\u011bn\u00e9 s vodou, nebo&nbsp;<a href=\"https:\/\/gymbeam.cz\/iontove-napoje\" target=\"_blank\" rel=\"noreferrer noopener\">iontov\u00e9m n\u00e1poji<\/a>&nbsp;\u010di&nbsp;<a href=\"https:\/\/gymbeam.cz\/rtd-napoje\" target=\"_blank\" rel=\"noreferrer noopener\">RTD n\u00e1poji<\/a>, kter\u00e9 v\u00e1m poskytnou dostatek&nbsp;<a href=\"https:\/\/gymbeam.cz\/vitaminy\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitam\u00edn\u016f<\/a>, sacharid\u016f na dod\u00e1n\u00ed energie a&nbsp;<a href=\"https:\/\/gymbeam.cz\/mineraly-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">miner\u00e1l\u016f<\/a>&nbsp;na dopln\u011bn\u00ed elektrolyt\u016f, kter\u00e9 jste b\u011bhem cvi\u010den\u00ed vypotili (sod\u00edk, drasl\u00edk, magn\u00e9zium).&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>&nbsp;<strong>Pokud nejste zvykl\u00ed na l\u00e1hvov\u00e9 n\u00e1poje,&nbsp;vyzkou\u0161ejte kokosovou&nbsp;vodu<\/strong>,&nbsp;kter\u00e1 obsahuje dostatek drasl\u00edku, ho\u0159\u010d\u00edku, v\u00e1pn\u00edku a fosforu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20]&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/span>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Lid\u00e9, kte\u0159\u00ed maj\u00ed&nbsp;slan\u011bj\u0161\u00ed&nbsp;pot,&nbsp;by m\u011bli<strong>&nbsp;hydratovat t\u011blo kombinac\u00ed \u010dist\u00e9 vody spolu se<\/strong>&nbsp;<a href=\"https:\/\/gymbeam.cz\/napoje\" target=\"_blank\" rel=\"noreferrer noopener\">sportovn\u00edmi n\u00e1poji<\/a>&nbsp;b\u011bhem i po cvi\u010den\u00ed, aby se&nbsp;<strong>vyhnuli hyponatremii<\/strong>&nbsp;(n\u00edzk\u00e9 hladiny sod\u00edku v krvi v d\u016fsledku nadbytku vody).&nbsp;Sod\u00edk toti\u017e spolu s drasl\u00edkem a <a href=\"https:\/\/gymbeam.cz\/magnezium\" class=\"ek-link\">ho\u0159\u010d\u00edkem<\/a><strong>&nbsp;vylu\u010dujeme z&nbsp;t\u011bla pocen\u00edm,<\/strong>&nbsp;proto je&nbsp;d\u016fle\u017eit\u00e9 tyto elektrolyty dopl\u0148ovat.&nbsp;Stejn\u011b lid\u00e9, kte\u0159\u00ed se&nbsp;pot\u00ed v\u00edce ne\u017e jin\u00ed,&nbsp;by m\u011bli p\u0159ij\u00edmat po tr\u00e9ninku vy\u0161\u0161\u00ed mno\u017estv\u00ed tekutin ne\u017e jsou doporu\u010den\u00e9 normy.<span style=\"color:#ff6600\" class=\"tadv-color\">&nbsp;[20]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin po tr\u00e9ninku\" style=\"width:843px;height:562px\" title=\"P\u0159ij\u00edm\u00e1n\u00ed tekutin po tr\u00e9ninku\"\/><\/figure>\n<\/div>\n\n\n<p><strong>Sportovci&nbsp;si navyknou<\/strong>&nbsp;za pomoci odborn\u00edk\u016f vytvo\u0159it&nbsp;<strong>hydrata\u010dn\u00ed pl\u00e1n na&nbsp;m\u00edru.<\/strong>&nbsp;Jde o rozvrh p\u0159ij\u00edm\u00e1n\u00ed tekutin, kter\u00fd&nbsp;minimalizuje ztr\u00e1tu vody&nbsp;a pom\u00e1h\u00e1 udr\u017eet hladinu tekutin v rovnov\u00e1ze.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Nevhodn\u00e9 zdroje tekutin p\u0159ed, b\u011bhem a po tr\u00e9ninku<\/strong><\/h3>\n\n\n\n<p>Ochucen\u00e9 sladk\u00e9 vody&nbsp;a&nbsp;ovocn\u00e9 \u0161\u0165\u00e1vy nejsou vhodn\u00fdm zdrojem tekutin.&nbsp;<strong>N\u00e1poje s&nbsp;vysok\u00fdm obsahem cukru<\/strong> jsou toti\u017e dehydrata\u010dn\u00ed a nem\u016f\u017eete jimi nahradit sklenici vody.&nbsp;Pokud v\u00e1m nechutn\u00e1 \u010dist\u00e1 voda,&nbsp;<strong>kupte si ochucen\u00e9 bezkalorick\u00e9 miner\u00e1ln\u00ed&nbsp;vody,&nbsp;kter\u00e9 neobsahuj\u00ed cukr.<\/strong>&nbsp;M\u016f\u017eete tak\u00e9 zkusit&nbsp;p\u0159idat l\u00edstky m\u00e1ty,&nbsp;citr\u00f3n nebo jin\u00e9 kousky ovoce do&nbsp;<a href=\"https:\/\/gymbeam.cz\/lahev-hydrator-1-89-l-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">fitness l\u00e1hve<\/a>&nbsp;s vodou. Klidn\u011b si sklenici vody z\u0159e\u010fte ovocnou \u0161\u0165\u00e1vou, <strong>hlavn\u011b sv\u00e9 t\u011blo neust\u00e1le hydratujte.<\/strong><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537522498.jpg\" alt=\"Nevhodn\u00e9 zdroje tekutin p\u0159ed, b\u011bhem a po tr\u00e9ninku \" style=\"width:843px;height:562px\" title=\"Nevhodn\u00e9 zdroje tekutin p\u0159ed, b\u011bhem a po tr\u00e9ninku \"\/><\/figure>\n<\/div>\n\n\n<p><strong>Jak\u00fd je v\u00e1\u0161 obl\u00edben\u00fd n\u00e1poj p\u0159ed, b\u011bhem a po tr\u00e9ninku?<\/strong>&nbsp;Vyb\u00edr\u00e1te si ze sportovn\u00edch n\u00e1poj\u016f nebo d\u00e1te p\u0159ednost \u010dist\u00e9 vod\u011b?&nbsp;<strong>Napi\u0161te n\u00e1m do koment\u00e1\u0159\u016f&nbsp;co tvo\u0159\u00ed v\u00e1\u0161 pitn\u00fd re\u017eim<\/strong>.&nbsp;Budeme r\u00e1di, pokud&nbsp;\u010dl\u00e1nek<strong>&nbsp;podpo\u0159\u00edte&nbsp;sd\u00edlen\u00edm<\/strong>,&nbsp;aby se informace o hydrataci dozv\u011bd\u011bli i va\u0161i p\u0159\u00e1tel\u00e9 a zn\u00e1m\u00ed.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRTD Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dopl\u0148ov\u00e1n\u00ed tekutin a hydratace p\u0159ed, b\u011bhem a po tr\u00e9ninku jsou prevenc\u00ed dehydratace. Sta\u010d\u00ed dodr\u017eovat pitn\u00fd re\u017eim a pravideln\u011b p\u00edt vodu \u010di sportovn\u00ed n\u00e1poje.<\/p>\n","protected":false},"author":25,"featured_media":115564,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":8,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6621,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-168299","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hydratace","9":"tag-zdravi","10":"tag-zdravy-zivotni-styl","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hydratace p\u0159ed, b\u011bhem, po tr\u00e9ninku a jak se vyhnout dehydrataci - 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