{"id":285523,"date":"2021-08-10T13:13:27","date_gmt":"2021-08-10T11:13:27","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285523"},"modified":"2024-05-15T11:55:44","modified_gmt":"2024-05-15T09:55:44","slug":"cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/","title":{"rendered":"C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103"},"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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#Apa_care_ne_mentine_hidratati\" title=\"Apa care ne men\u021bine hidrata\u021bi\">Apa care ne men\u021bine hidrata\u021bi<\/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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#Cele_mai_importante_beneficii_pe_care_le_are_apa_asupra_sanatatii\" title=\"Cele mai importante beneficii pe care le are apa asupra s\u0103n\u0103t\u0103\u021bii\">Cele mai importante beneficii pe care le are apa asupra s\u0103n\u0103t\u0103\u021bii<\/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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#Afecteaza_consumul_de_apa_calitatea_pielii\" title=\"Afecteaz\u0103 consumul de ap\u0103 calitatea pielii?\">Afecteaz\u0103 consumul de ap\u0103 calitatea pielii?<\/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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#Cantitatea_recomandata_de_apa_pe_care_ar_trebui_sa_o_consumati\" title=\"Cantitatea recomandat\u0103 de ap\u0103 pe care ar trebui s\u0103 o consuma\u021bi\">Cantitatea recomandat\u0103 de ap\u0103 pe care ar trebui s\u0103 o consuma\u021bi<\/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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#Hidratarea_suficienta_versus_excesiva\" title=\"Hidratarea suficient\u0103 versus excesiv\u0103\">Hidratarea suficient\u0103 versus excesiv\u0103<\/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.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#7_sfaturi_despre_cum_sa_va_asigurati_un_aport_suficient_de_apa\" title=\"7 sfaturi despre cum s\u0103 v\u0103 asigura\u021bi un aport suficient de ap\u0103\">7 sfaturi despre cum s\u0103 v\u0103 asigura\u021bi un aport suficient de ap\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/cat-de-mult-va-afecteaza-sanatatea-un-aport-insuficient-de-apa\/#Concluzie\" title=\"Concluzie\">Concluzie<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V-a\u021bi speriat vreodat\u0103 de culoarea mai \u00eenchis\u0103 a urinei? Aceast\u0103 situa\u021bie indic\u0103 cel ma bine un aport insuficient de ap\u0103. Dac\u0103 ad\u0103uga\u021bi \u0219i senza\u021bia de gur\u0103 uscat\u0103, dureri de cap sau ame\u021beli, este foarte probabil s\u0103 ave\u021bi nevoie de un pahar cu ap\u0103 c\u00e2t mai cur\u00e2nd posibil. Cu toate acestea, rolul apei nu este doar de a re\u00eemprosp\u0103ta organismul sau de a potoli setea. Apa este esen\u021bial\u0103 pentru s\u0103n\u0103tate. F\u0103r\u0103 un aport suficient de lichide, <strong>rinichii \u0219i alte func\u021bii ale organsmului nu pot func\u021biona \u00een mod corespunz\u0103tor<\/strong>. A\u0219adar, aportul de ap\u0103 este important nu numai vara, ci \u00een fiecare anotimp.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Personal, eram \u0219i una dintre acele persoane care uita s\u0103 bea ap\u0103 timp de o jum\u0103tate de zi. Apoi am \u00eencercat s\u0103 recuperez consum\u00e2nd c\u00e2teva pahare seara \u00eenainte de culcare. Acest lucru a dus la oboseal\u0103, dureri de cap \u0219i dificult\u0103\u021bi de concentrare. Ca s\u0103 nu mai vorbim prin ce trebuie s\u0103 fi trecut rinichii. Apoi, \u00eentr-o zi, m-am dus s\u0103-mi fac m\u0103sur\u0103torile corporale, iar rezultatul a ar\u0103tat c\u0103 organismul meu se simte chiar cu c\u00e2\u021biva ani mai \u00een v\u00e2rst\u0103 dec\u00e2t este de fapt \u0219i atunci am realizat c\u0103 este timpul s\u0103 m\u0103 g\u00e2ndesc bine la ceea ce fac.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Corectarea unui aport insuficient de ap\u0103 a fost unul dintre primele lucruri de pe list\u0103. Odat\u0103 cu urm\u0103torii pa\u0219i c\u0103tre un stil de via\u021b\u0103 mai s\u0103n\u0103tos, am \u00eenceput treptat s\u0103 m\u0103 simt mai bine ca niciodat\u0103. A\u0219adar, s\u0103 arunc\u0103m o privire asupra importan\u021bei aportului de ap\u0103, care v\u0103 poate face \u0219i pe voi s\u0103 v\u0103 sim\u021bi\u021bi mult mai bine.<\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Apa_care_ne_mentine_hidratati\"><\/span>Apa care ne men\u021bine hidrata\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V-a\u021bi \u00eentrebat vreodat\u0103 de ce anume ave\u021bi nevoie cu adev\u0103rat pentru a supravie\u021bui? De m\u00e2ncare? De aer? Facebook? Instagram? Ce zice\u021bi de ap\u0103? Acest lichid benefic compus din hidrogen \u0219i oxigen reprezint\u0103 aproximativ 60% din corpul uman \u0219i acoper\u0103 71% din planeta noastr\u0103. Este esen\u021bial pentru tot ceea ce este viu \u0219i se g\u0103se\u0219te \u00een celule sau \u00een vasele de s\u00e2nge.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Organismul nostru are un sistem sofisticat de gestionare a apei care \u00ee\u0219i men\u021bine nivelul \u00een echilibru \u0219i care se deplaseaz\u0103 acolo unde apa este cea mai necesar\u0103 atunci c\u00e2nd exist\u0103 un deficit. Nivelul de hidratare <strong>scade atunci c\u00e2nd transpira\u021bi, c\u00e2nd respira\u021bi sau c\u00e2nd urina\u021bi.<\/strong> Odat\u0103 cu sc\u0103derea aportului de ap\u0103 apare \u0219i senza\u021bia de sete, care, atunci c\u00e2nd este ignorat\u0103, duce la deshidratare. <span class=\"tadv-color\" style=\"color: #ff6600\">[1-3] [5]&nbsp;[38]<\/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 is-style-default\">Principalele simptome ale deshidrat\u0103rii includ:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>senza\u021bia de gur\u0103 uscat\u0103<\/li>\n\n\n\n<li>sl\u0103biciune muscular\u0103<\/li>\n\n\n\n<li>senza\u021bia de sete<\/li>\n\n\n\n<li>urin\u0103 \u00eenchis\u0103 la culoare<\/li>\n\n\n\n<li>dureri de cap<\/li>\n\n\n\n<li>urinare sub 4 ori pe zi<\/li>\n\n\n\n<li>ame\u021beal\u0103<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 cum sugereaz\u0103 \u0219i titlul articolului, nu aceasta este calea corect\u0103. <strong>Apa este important\u0103<\/strong> deoarece elimin\u0103 toxinele din corp, regleaz\u0103 temperatura corpului \u0219i ajut\u0103 creierul s\u0103 func\u021bioneze \u00een mod corespunz\u0103tor. \u00cen plus, <strong>toate procesele metabolice<\/strong> au loc \u00een mediul acvatic. <span class=\"tadv-color\" style=\"color: #ff6600\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"674\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_8996-1124x674.jpg\" alt=\"Cum afecteaz\u0103 s\u0103n\u0103tatea aportul insuficient de ap\u0103\" class=\"wp-image-274402\" style=\"width:843px;height:506px\" title=\"Cum afecteaz\u0103 s\u0103n\u0103tatea aportul insuficient de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_8996-1124x674.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_8996-400x240.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_8996-1536x921.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_8996-2048x1228.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Cele_mai_importante_beneficii_pe_care_le_are_apa_asupra_sanatatii\"><\/span>Cele mai importante beneficii pe care le are apa asupra s\u0103n\u0103t\u0103\u021bii<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Consumul de lichide (desigur ap\u0103) este asociat cu alte beneficii, pe care le vom prezenta mai jos.<\/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 is-style-default\">1. Ajut\u0103 la maximizarea performan\u021bei fizice<\/h3>\n\n\n\n<p>Hidratarea necorespunz\u0103toare are un impact negativ asupra performan\u021bei fizice. Un studiu a ar\u0103tat c\u0103 <strong>deshidratarea a redus performan\u021ba \u00een activit\u0103\u021bile care dureaz\u0103 mai mult de 30 de minute<\/strong>. Apa potabil\u0103 este, prin urmare, deosebit de important\u0103 \u00een timpul antrenamentelor intense prelungite, dar mai ales \u00een cazul antrenamentelor de anduran\u021b\u0103. Potrivit studiilor, deshidratarea poate avea un efect semnificativ <strong>chiar dac\u0103 pierde\u021bi echivalentul a 2% ap\u0103 din greutatea corporal\u0103<\/strong>. Motivul celor mai mari pierderi de ap\u0103 \u00een timpul sportului este transpira\u021bia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceast\u0103 activitate fizic\u0103 popular\u0103 este <strong>cauza gener\u0103rii de c\u0103ldur\u0103, care trebuie \u00eempr\u0103\u0219tiat\u0103 <\/strong>pentru a preveni supra\u00eenc\u0103lzirea corpului. Organismul uman este r\u0103cit prin evaporarea transpira\u021biei (lichidelor) de pe suprafa\u021ba sa. Cantitatea de transpira\u021bie (ap\u0103 excretat\u0103) depinde de lungimea antrenamentului, intensitatea performan\u021bei \u0219i mediul extern.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Pentru sportivi, este obi\u0219nuit s\u0103 aib\u0103 pierderi de aproximativ 6 &#8211; 10%, ceea ce poate duce la <strong>modific\u0103ri ale regl\u0103rii temperaturii corpului, la o motiva\u021bie redus\u0103 pentru a continua antrenamentul \u0219i la cre\u0219terea senza\u021biei de oboseal\u0103<\/strong>. Senza\u021bia de epuizare, ame\u021belile, durerile de cap \u0219i gura uscat\u0103 nu fac excep\u021bie. Acest lucru v\u0103 va face antrenamentul mult mai greu at\u00e2t din punct de vedere fizic, c\u00e2t \u0219i mental. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[6-8] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile au ar\u0103tat c\u0103 hidratarea optim\u0103 previne efecte similare \u0219i poate chiar <strong>ajuta la reducerea stresului oxidativ<\/strong> \u00een timpul fazei de regenerare, care apare mai mult \u00een timpul antrenamentului de intensitate mare. <span class=\"tadv-color\" style=\"color: #ff6600\">[9]<\/span><\/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=\"65743,95275,96769,96889,105532,105595\" ><\/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<p>Cu toate acestea, \u00een timpul exerci\u021biilor fizice, este <strong>important s\u0103 v\u0103 suplimenta\u021bi aportul de ioni pierdu\u021bi prin transpira\u021bie<\/strong>, cum ar fi sodiu, cloruri, <a aria-label=\"potasiu (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/potasiu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">potasiu<\/a>, <a href=\"https:\/\/gymbeam.ro\/magneziu\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magneziu<\/a> sau calciu. Dintre toate acestea, sodiul este cel mai important, deoarece <strong>are cel mai mare impact asupra hidrat\u0103rii corpului dintre to\u021bi electroli\u021bii<\/strong>, datorit\u0103 capacit\u0103\u021bii sale de re\u021binere a fluidelor \u00een organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Concentra\u021bia tipic\u0103 de sodiu din <a href=\"https:\/\/gymbeam.ro\/bauturi-izotonice\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturile ionice<\/a>&nbsp;este \u00eentre 10 \u0219i 30 mmol\/l. \u00cen cazul potasiului, aceasta este de 0,8-2 g\/l. Con\u021binutul de ioni din b\u0103uturi previne astfel un fenomen numit hiponatremie, o afec\u021biune \u00een care concentra\u021bia de sodiu este<strong> mai mic\u0103 de 135 mmol\/l.<\/strong> O astfel de deficien\u021b\u0103 poate duce la un colaps \u00een organism. <\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[39 &#8211; 40]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Alte descoperiri din studiile care au analizat efectul apei asupra performan\u021bei fizice includ:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"tadv-color\">Pierderea a 1,4% din lichide \u00een urma exerci\u021biilor fizice la femeile tinere<strong> a perturbat starea de spirit \u0219i capacitatea de concentrare \u0219i a crescut frecven\u021ba durerilor de cap.<\/strong><\/span><span class=\"tadv-color\" style=\"color: #ff6600\"> [15]<\/span><\/li>\n\n\n\n<li><span class=\"tadv-color\">Pierderea a 1,6% din lichide la b\u0103rba\u021bii tineri <strong>a afectat \u00een mod negativ memoria de lucru \u0219i a crescut senza\u021bia de anxietate sau oboseal\u0103. <\/strong><\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Deshidratarea u\u0219oar\u0103<strong> poate afecta starea de spirit, memoria \u0219i performan\u021ba creierului. <\/strong><span class=\"tadv-color\" style=\"color: #ff6600\">[17 &#8211; 19]<\/span><\/li>\n<\/ul>\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 is-style-default\">2. Este esen\u021bial pentru func\u021biile renale<\/h3>\n\n\n\n<p>Apa pune la dispozi\u021bia organismului minerale \u0219i substan\u021be nutritive prin dizolvarea lor. \u00cen plus, ajut\u0103 la eliminarea toxinelor care sunt filtrate de rinichi. <span class=\"tadv-color\" style=\"color: #ff6600\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Rinichii ajut\u0103 \u0219i la:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>reglarea volumului de ap\u0103 \u00een \u00eentregul organism<\/li>\n\n\n\n<li>excre\u021bia de substan\u021be reziduale, medicamente \u0219i al\u021bi metaboli\u021bi<\/li>\n\n\n\n<li>secre\u021bia de hormoni care regleaz\u0103 tensiunea arterial\u0103 (de exemplu, renin\u0103)<\/li>\n\n\n\n<li>produc\u021bia formei active de vitamina D<\/li>\n\n\n\n<li>controlul produc\u021biei de globule ro\u0219ii din s\u00e2nge<\/li>\n\n\n\n<li>produc\u021bia de urin\u0103 primar\u0103 \u0219i tratamentul urinei definitive (hipertonice)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Apa este esen\u021bial\u0103 pentru ca rinichii s\u0103 func\u021bioneze corect. Ace\u0219tia filtreaz\u0103 aproximativ <strong>120-150 litri de lichide<\/strong> \u00een fiecare zi, dintre care aproximativ <strong>1-2 litri sunt dispu\u0219i<\/strong> sub form\u0103 de urin\u0103, iar restul ajunge \u00een s\u00e2nge. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[11-12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care rinichii nu au suficient\u0103 ap\u0103, ace\u0219tia sunt stresa\u021bi, deoarece trebuie s\u0103 lucreze mult mai mult pentru a men\u021bine gestionarea apei din organism \u0219i pentru a preveni deshidratarea. \u00cen acest caz, poate exista o excre\u021bie defectuoas\u0103 a toxinelor \u0219i a excesului de lichide, care \u00eencep s\u0103 se acumuleze \u00een organism. Acest lucru este asociat cu un risc mai mare de apari\u021bie a diferitelor tulbur\u0103ri renale \u0219i formarea de calculi renali, dar \u0219i un risc mai mare de boli cronice.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aportul optim de lichide, care va fi discutat mai jos, <strong>este esen\u021bial pentru func\u021bionarea corespunz\u0103toare a rinichilor<\/strong>. Mai multe studii arat\u0103 c\u0103 aportul optim de ap\u0103 poate proteja rinichii de bolile cronice \u0219i, astfel, ajut\u0103 la men\u021binerea s\u0103n\u0103t\u0103\u021bii acestora. <span class=\"tadv-color\" style=\"color: #ff6600\">[13] [41]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"666\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/Snimka-obrazovky-2021-06-30-o-15.35.14-1124x666.png\" alt=\"Apa este esen\u021bial\u0103 pentru func\u021bionarea rinichilor \" class=\"wp-image-274439\" style=\"width:843px;height:500px\" title=\"Apa este esen\u021bial\u0103 pentru func\u021bionarea rinichilor \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Snimka-obrazovky-2021-06-30-o-15.35.14-1124x666.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Snimka-obrazovky-2021-06-30-o-15.35.14-400x237.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Snimka-obrazovky-2021-06-30-o-15.35.14-1536x910.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Snimka-obrazovky-2021-06-30-o-15.35.14-2048x1213.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-default\">3. Ajut\u0103 la combaterea bolilor \u0219i a durerilor de cap<\/h3>\n\n\n\n<p>V\u0103 aminti\u021bi cuvintele medicului, care, dup\u0103 un consult, a subliniat al\u0103turi de restul indica\u021biilor medicale \u0219i importan\u021ba aportului suficient de lichide? Acest lucru se datoreaz\u0103 faptului c\u0103 apa <strong>ne ajut\u0103 s\u0103 absorbim diferite vitamine \u0219i minerale<\/strong>. \u00cen plus, cercet\u0103rile au ar\u0103tat c\u0103 poate avea un impact asupra diferitelor boli. <span class=\"tadv-color\" style=\"color: #ff6600\">[14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Efectele pozitive ale consumului de ap\u0103 sunt manifestate \u00een special sub form\u0103 de:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>constipa\u021bie<\/li>\n\n\n\n<li>pietre la rinichi<\/li>\n\n\n\n<li>infec\u021bii ale tractului urinar<\/li>\n\n\n\n<li>tensiune arterial\u0103 (sau hipertensiune)<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">\u00cen plus, pentru unele persoane, deshidratarea poate duce \u0219i la dureri de cap. Mai multe studii au abordat problema impactului apei asupra bolilor sau durerilor de cap, care au ajuns la urm\u0103toarele concluzii <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[8] [20-24]<\/span>:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>40% din cei 393 de participan\u021bi au avut <strong>dureri de cap din cauza deshidrat\u0103rii.<\/strong><\/li>\n\n\n\n<li>Un studiu efectuat pe 102 b\u0103rba\u021bi care sufereau de migrene a constatat c\u0103 un consum zilnic de <strong>1,5 litri de ap\u0103 \u00een plus le-a \u00eembun\u0103t\u0103\u021bit calitatea vie\u021bii.<\/strong><\/li>\n\n\n\n<li>Apa mineral\u0103 bogat\u0103 \u00een magneziu \u0219i sodiu <strong>\u00eembun\u0103t\u0103\u021be\u0219te scaunul la persoanele care sufer\u0103 de constipa\u021bie.<\/strong><\/li>\n\n\n\n<li>Consumul crescut de ap\u0103 poate ajuta la <strong>prevenirea infec\u021biilor recurente ale tractului urinar \u0219i ale vezicii urinare<\/strong><\/li>\n\n\n\n<li>La persoanele care au avut dureri de cap din cauza lipsei de ap\u0103, <strong>suplimentarea cu lichid a determinat ameliorarea problemelor \u00een decurs de 30 de minute p\u00e2n\u0103 la 3 ore.<\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/IMG_5058-749x1124.jpg\" alt=\"Consumul de lichide poate fi benefic pentru pierderea \u00een greutate\" class=\"wp-image-274444\" title=\"Consumul de lichide poate fi benefic \u00een pierderea \u00een greutate\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5058-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5058-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5058-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5058-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/IMG_5058-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/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 is-style-h3\">4. Poate fi benefic \u00een pierderea \u00een greutate<\/h3>\n\n\n\n<p>Consumul de mai multe lichide v\u0103 poate sus\u021bine obiectivul de a pierde \u00een greutate. Acest lucru se datoreaz\u0103 faptului c\u0103 apa <strong>poate contribui la senza\u021bia de sa\u021bietate \u0219i poate accelera metabolismul<\/strong>. Pe l\u00e2ng\u0103 evolu\u021bia proceselor biochimice, energia se ob\u021bine \u0219i \u00een mediul acvatic. O parte din toate celulele vii sunt a\u0219a-numitele mitocondrii, care func\u021bioneaz\u0103 ca ni\u0219te centrale electrice minuscule, produc\u00e2nd energie pentru organism.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studiile arat\u0103 c\u0103 <strong>mitocondriile func\u021bioneaz\u0103 mai bine atunci c\u00e2nd sunt hidratate \u00een mod corespunz\u0103tor dec\u00e2t atunci c\u00e2nd experimenta\u021bi senza\u021bia de sete<\/strong>. Consumul unui pahar cu ap\u0103 \u00eenainte de mas\u0103 v\u0103 poate \u00eempiedica, de asemenea, s\u0103 <strong>m\u00e2nca\u021bi \u00een exces<\/strong>. Un studiu din 2014 sus\u021bine afirma\u021bia conform c\u0103reia apa ajut\u0103 de fapt la reducerea greut\u0103\u021bii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Studiul a implicat 50 de femei supraponderale. Pe l\u00e2ng\u0103 consumul regulat de lichide, aceste femei au b\u0103ut <strong>\u00eenc\u0103 500 ml de ap\u0103<\/strong> cu 30 de minute \u00eenainte de fiecare mas\u0103 principal\u0103. Prin urmare, participantele au experimentat <strong>pierderea \u00een greutate<\/strong> \u0219i au raportat <strong>sc\u0103derea poftei de m\u00e2ncare. <\/strong><\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">B\u0103uturile carbogazificate sunt, de asemenea, asociate cu cre\u0219terea \u00een greutate \u0219i ar trebui \u00eenlocuite cu ap\u0103 sau b\u0103uturi non-calorice atunci c\u00e2nd \u00eencerca\u021bi s\u0103 sl\u0103bi\u021bi. Autorii studiului din 2012 au constatat c\u0103 <strong>\u00eenlocuirea a dou\u0103 sau mai multe b\u0103uturi calorice cu b\u0103uturi non-calorice<\/strong> <strong>\u00een<\/strong> <strong>fiecare<\/strong> <strong>zi<\/strong> pe parcursul a 6 luni a contribuit la o sc\u0103dere medie \u00een greutate de 2-2,5% la femeile obeze. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre caloriile lichide, nu rata\u021bi articolul nostru intitulat <span style=\"color: #ff6600\"><strong><a href=\"https:\/\/gymbeam.ro\/blog\/ce-sunt-caloriile-lichide-si-cum-va-impiedica-acestea-sa-pierdeti-in-greutate\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Ce sunt caloriile lichide \u0219i cum v\u0103 \u00eempiedic\u0103 acestea s\u0103 pierde\u021bi \u00een greutate?<\/a><\/strong><\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\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 is-style-default\">Alte beneficii ale unui aport suficient de ap\u0103<\/h3>\n\n\n\n<p><span class=\"tadv-color\">Potrivit mai multor surse, putem vorbi despre urm\u0103toarele beneficii \u00een ceea ce prive\u0219te aportul suficient de lichide <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[27-28]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Contribuie la produc\u021bia normal\u0103 de saliv\u0103<\/strong>, care men\u021bine s\u0103n\u0103tatea cavit\u0103\u021bii bucale.<\/li>\n\n\n\n<li><strong>Acesta reprezint\u0103 90% din s\u00e2nge<\/strong>, care, printre altele, furnizeaz\u0103 oxigen \u00eentregului organism.<\/li>\n\n\n\n<li><strong>Contribuie la s\u0103n\u0103tatea articula\u021biilor.<\/strong><\/li>\n\n\n\n<li><strong>Sus\u021bine sistemul digestiv.<\/strong><\/li>\n\n\n\n<li><strong>Contribuie la func\u021bionarea normal\u0103 a c\u0103ilor respiratorii<\/strong>, care sunt limitate atunci c\u00e2nd o persoan\u0103 este deshidratat\u0103.<\/li>\n\n\n\n<li><strong>B\u0103uturile ionice\/apele minerale men\u021bin echilibrul electroli\u021bilor<\/strong> care sunt elimina\u021bi prin transpira\u021bie, de exemplu \u00een timpul antrenamentului intens.<\/li>\n\n\n\n<li><strong>Contribuie la reglarea tensiunii arteriale.<\/strong><\/li>\n\n\n\n<li>Are un impact pozitiv asupra <strong>performan\u021bei cognitive.<\/strong><\/li>\n<\/ul>\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 is-style-default\"><span class=\"ez-toc-section\" id=\"Afecteaza_consumul_de_apa_calitatea_pielii\"><\/span>Afecteaz\u0103 consumul de ap\u0103 calitatea pielii?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen ceea ce prive\u0219te apa, este posibil s\u0103 fi \u00eent\u00e2lnit deja un beneficiu despre care se spune c\u0103 <strong>poate \u00eembun\u0103t\u0103\u021bi calitatea pielii<\/strong>. Dar este acest lucru adev\u0103rat? Din p\u0103cate, nu. Acesta este <strong>unul dintre cele mai comune mituri asociate cu consumul de ap\u0103 potabil\u0103<\/strong>. Numeroase surse neconfirmate sugereaz\u0103 c\u0103 8-10 pahare de ap\u0103 pe zi elimin\u0103 toxinele din piele, conferindu-i o culoare str\u0103lucitoare. Cu toate acestea, <strong>nu exist\u0103 dovezi suficiente pentru astfel de afirma\u021bii.<\/strong> Pielea con\u021bine aproximativ 30% ap\u0103 iar structura sa serve\u0219te organismului ca o impermeabilizare. Pierderea apei pe \u00eentreaga suprafa\u021b\u0103 a pielii are loc \u0219i prin glandele sudoripare, care sunt distribuite uniform pe cea mai mare parte a suprafe\u021bei corpului.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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 size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/image00011-2-843x1124.jpeg\" alt=\"Afecteaz\u0103 consumul de ap\u0103 calitatea pielii?\" class=\"wp-image-274512\" title=\"Afecteaz\u0103 consumul de ap\u0103 calitatea pielii?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00011-2-843x1124.jpeg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00011-2-300x400.jpeg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00011-2-1152x1536.jpeg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00011-2-1536x2048.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/image00011-2-scaled.jpeg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>Pielea uscat\u0103 este cel mai adesea asociat\u0103 cu <strong>expunerea la aer uscat, contactul prelungit cu apa fierbinte, un s\u0103pun necorespunz\u0103tor sau consumul de medicamente. Doar cazurile severe de deshidratare pot afecta pielea, <\/strong>ceea ce poate provoca a\u0219a-numita turgescen\u021b\u0103 (tensiune ridicat\u0103) a pielii.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\"><br>Acest fapt nu joac\u0103 un rol la persoanele cu o hidratare adecvat\u0103. Trebuie ad\u0103ugat c\u0103 <strong>o hidratare adecvat\u0103 nu este suficient\u0103 pentru a preveni ridurile sau alte manifest\u0103ri cauzate de \u00eemb\u0103tr\u00e2nire<\/strong>. Acestea sunt adesea legate de genetic\u0103, lumina soarelui sau influen\u021ba mediului \u00een care tr\u0103i\u021bi. <\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[8]<\/span><\/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 is-style-h2\"><span class=\"ez-toc-section\" id=\"Cantitatea_recomandata_de_apa_pe_care_ar_trebui_sa_o_consumati\"><\/span>Cantitatea recomandat\u0103 de ap\u0103 pe care ar trebui s\u0103 o consuma\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Odat\u0103 ce \u0219ti\u021bi de ce trebuie s\u0103 ave\u021bi un aport suficient de lichide, o alt\u0103 \u00eentrebare f\u0103r\u0103 r\u0103spuns este: c\u00e2t de multe lichide ar trebui s\u0103 consuma\u021bi? R\u0103spunsul depinde de mul\u021bi factori \u0219i variaz\u0103 de la persoan\u0103 la persoan\u0103.<\/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 is-style-default\"><strong>Recomand\u0103rile generale ale exper\u021bilor de la Institutul de Medicin\u0103 al Academiilor Na\u021bionale privind aportul de ap\u0103 sunt:<\/strong><\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>2.7 litri <\/strong>\u00een cazul femeilor (aproximativ 11 ce\u0219ti)<\/li>\n\n\n\n<li><strong>3.7 litres<\/strong> \u00een cazul b\u0103rba\u021bilor (aproximativ 15 ce\u0219ti)<\/li>\n\n\n\n<li><strong>30 &#8211; 45 ml de ap\u0103 pe kilogram de greutate corporal\u0103.<\/strong> <span class=\"tadv-color\" style=\"color: #ff6600\">[42]<\/span><\/li>\n<\/ul>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><span class=\"tadv-color\">Aproximativ <strong>80% din cantitatea recomandat\u0103 ar trebui s\u0103 provin\u0103 din fluide, inclusiv ap\u0103, iar restul din alimente<\/strong>. Cu toate acestea, aportul de ap\u0103 depinde \u0219i de factori specifici, cum ar fi climatul \u00een care locui\u021bi, alimenta\u021bia voastr\u0103, activitatea fizic\u0103, perioada anului \u0219i starea de s\u0103n\u0103tate. Momentele-cheie \u00een care consumul de lichide este cel mai important sunt <strong>febra, diarea, episoadele de transpira\u021bie excesiv\u0103<\/strong> (activitate fizic\u0103, vreme), <strong>sarcina \u0219i vremea cald\u0103. <\/strong><\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[27] [30] [42]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"Hidratarea_suficienta_versus_excesiva\"><\/span>Hidratarea suficient\u0103 versus excesiv\u0103 <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tadv-color\">Nevoia de a bea lichide este similar\u0103 cu mecanismul respira\u021biei. Nu trebuie s\u0103 v\u0103 face\u021bi griji cu privire la modul \u00een care func\u021bioneaz\u0103, iar <strong>atunci c\u00e2nd apa din organism scade pur \u0219i simplu sub un anumit nivel, ve\u021bi sim\u021bi sete<\/strong>. \u00centr-o m\u0103sur\u0103 mai mare, acesta poate fi un indicator al deshidrat\u0103rii, \u00eens\u0103 nu este suficient s\u0103 v\u0103 baza\u021bi doar pe acest simptom, mai ales \u00een ceea ce prive\u0219te s\u0103n\u0103tatea sau performan\u021ba sportiv\u0103. <\/span><span style=\"color: #ff6600\" class=\"tadv-color\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>P\u00e2n\u0103 s\u0103 sim\u021bi\u021bi senza\u021bia de sete, nivelul vostru de hidratare poate s\u0103 scad\u0103 prea mult, ceea ce este legat \u0219i de disconforturile men\u021bionate, cum ar fi oboseala sau durerile de cap. Prin urmare, <strong>culoarea urinei poate fi un semnal mai util \u00een ceea ce prive\u0219te nivelul de hidratare<\/strong>. Este foarte simplu, a\u0219a cum se arat\u0103 \u00een urm\u0103toarea diagram\u0103 de culori. <span style=\"color: #ff6600\" class=\"tadv-color\">[32]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"559\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/08\/urine-1124x559.png\" alt=\"\" class=\"wp-image-286478\" title=\"Schema culorii urinii\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/urine-1124x559.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/urine-400x199.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/urine-1536x764.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/urine.png 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, problemele pot fi cauzate \u0219i de <strong>consumul excesiv de ap\u0103, care \u00een cazuri extreme duce la intoxica\u021bie<\/strong>. Acest lucru se \u00eent\u00e2mpl\u0103 atunci c\u00e2nd <strong>cantitatea de sodiu \u0219i al\u021bi electroli\u021bi din organismul vostru devine prea sc\u0103zut\u0103<\/strong>. Aceast\u0103 afec\u021biune este cunoscut\u0103 \u0219i sub numele de hiponatremie, care este cauzat\u0103 de aportul excesiv de lichide, de exemplu \u00een timpul unei situa\u021bii stresante. Performan\u021ba sportiv\u0103 intens\u0103 poate fi, de asemenea, o problem\u0103, \u00een timpul c\u0103reia majoritatea persoanelor beau doar ap\u0103 f\u0103r\u0103 electroli\u021bi. Simptomele hiponatriemiei includ tulbur\u0103ri de comportament, dezorientare, apatie, dureri de cap, grea\u021b\u0103 \u0219i v\u0103rs\u0103turi. Tulbur\u0103rile senzoriale, reflexele sc\u0103zute, convulsiile sau tulbur\u0103rile mai profunde ale con\u0219tien\u021bei, care pot duce la com\u0103, nu fac excep\u021bie.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cu toate acestea, \u00een majoritatea cazurilor, <strong>hidratarea excesiv\u0103 este deosebit de periculoas\u0103 pentru sportivii de anduran\u021b\u0103<\/strong> care consum\u0103 cantit\u0103\u021bi mari de ap\u0103 f\u0103r\u0103 ioni \u00eenainte \u0219i \u00een timpul antrenamentului, cum ar fi maratoni\u0219ti\/ultramaratoni\u0219ti, bicicli\u0219ti de anduran\u021b\u0103, triatle\u021bi Ironman \u0219i al\u021bii asemenea. \u00cen condi\u021bii normale \u00eens\u0103, nu este u\u0219or s\u0103 ajunge\u021bi la o hidratare excesiv\u0103, deoarece ar trebui s\u0103 be\u021bi o cantitate foarte mare de ap\u0103. C\u00e2t mai exact? <span class=\"tadv-color\" style=\"color: #ff6600\">[33]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potrivit unui studiu realizat \u00een 2013, <strong>rinichii pot cur\u0103\u021ba eficient \u0219i f\u0103r\u0103 probleme majore aproximativ 20 &#8211; 28 de litri de ap\u0103 (0,8 &#8211; 1 litru pe or\u0103).<\/strong> Un factor important al hidrat\u0103rii excesive este nu numai cantitatea, ci \u0219i intervalul de timp. Autorii studiului afirm\u0103 c\u0103 simptomele hiponatremiei se pot manifesta \u0219i la persoanele care beau 3-4 litri de ap\u0103 \u00eentr-un timp scurt.<\/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 is-style-default\">Alte exemple specifice de hidratare excesiv\u0103 (hiponatremie) includ:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Solda\u021bii care au b\u0103ut <strong>1,9 litri de ap\u0103 pe or\u0103<\/strong> au suferit schimb\u0103ri ale dispozi\u021biei, grea\u021b\u0103, v\u0103rs\u0103turi sau chiar convulsii.<\/li>\n\n\n\n<li>Un t\u00e2n\u0103r de 22 de ani care a b\u0103ut <strong>6 litri de ap\u0103 \u00een 3 ore<\/strong> a suferit de simptome psihiatrice \u0219i neurologice avansate, inclusiv anxietate, comportament ciudat \u0219i convulsii. Ca urmare a hiponatremiei, concentra\u021bia de sodiu din organismul s\u0103u a fost la un nivel critic de 120 mmol\/l. Dorim doar s\u0103 v\u0103 reamintim c\u0103 orice cantitate sub 135 mmol\/l este deja considerat\u0103 hiponatremie.<\/li>\n\n\n\n<li>O feti\u021b\u0103 de 9 ani a experimentat v\u0103rs\u0103turi, somnolen\u021b\u0103 \u0219i dureri de cap dup\u0103 ce a consumat <strong>3,6 litri de ap\u0103 \u00een 1-2 ore<\/strong>. Testul ei de s\u00e2nge a confirmat diagnosticul de hiponatremie.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><span class=\"tadv-color\">Ar trebui ad\u0103ugat aici c\u0103 acestea sunt <strong>situa\u021bii care nu se \u00eent\u00e2mpl\u0103 \u00een mod normal<\/strong>, deoarece oamenii \u00een general nu beau aceast\u0103 cantitate de ap\u0103 \u00eentr-un timp at\u00e2t de scurt. Aceste situa\u021bii se \u00eenv\u00e2rt \u00een principal \u00een jurul nivelurilor plasmatice de sodiu. Acest lucru ar fi putut afecta \u00eentr-un fel persoanele men\u021bionate mai sus, aportul excesiv de ap\u0103 \u00eenr\u0103ut\u0103\u021bind \u00eentreaga situa\u021bie. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[34-37]<\/span><\/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 is-style-default\"><span class=\"ez-toc-section\" id=\"7_sfaturi_despre_cum_sa_va_asigurati_un_aport_suficient_de_apa\"><\/span>7 sfaturi despre cum s\u0103 v\u0103 asigura\u021bi un aport suficient de ap\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tadv-color\">Majoritatea persoanelor tind s\u0103 aib\u0103 probleme \u00een men\u021binerea unui aport suficient de ap\u0103. De multe ori uit\u0103m de acest aspect din cauza lucrului sau a altor sarcini. Dac\u0103 sim\u021bi\u021bi \u0219i voi c\u0103 v\u0103 neglija\u021bi aportul de lichide, v\u0103 pot fi de folos urm\u0103toarele sfaturi <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[30] [37]<\/span>:<\/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>\u00cencerca\u021bi s\u0103 <strong>lua\u021bi o <a aria-label=\"sticl\u0103 cu ap\u0103 (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/flacon-sport-bottle-grey-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sticl\u0103 cu ap\u0103<\/a><\/strong> cu voi peste tot pe unde merge\u021bi<\/li>\n\n\n\n<li>Nu trebuie s\u0103 be\u021bi doar ap\u0103. V\u0103 pute\u021bi concentra \u0219i pe alte lichide cum ar fi laptele, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>milkshake proteic<\/strong><\/a>, <strong><a href=\"https:\/\/gymbeam.ro\/bio-matcha-pulbere-vanavita.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">ceaiul<\/a><\/strong>, <strong><a aria-label=\"b\u0103uturile RTD (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">b\u0103uturile RTD<\/a><\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/alimente-gata-preparate\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>mesele gata preparate<\/strong><\/a> sau supele.<\/li>\n\n\n\n<li><strong>Consuma\u021bi legume \u0219i fructe proaspete<\/strong> care sunt formate din p\u00e2n\u0103 la 80% &#8211; 98% ap\u0103, cum ar fi pepenele verde, c\u0103p\u0219unele, castrave\u021bii, broccoli-ul, conopida sau spanacul. \u00cen plus, ve\u021bi ob\u021bine de la acestea vitamine \u0219i minerale benefice organismului.<\/li>\n\n\n\n<li>Dac\u0103 nu v\u0103 place apa simpl\u0103, <strong>\u00eencerca\u021bi pudre aromate<\/strong> pentru prepararea de b\u0103uturi instant \u0219i proaspete. Astfel, \u00eencerca\u021bi s\u0103 le alege\u021bi pe cele care <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bautura-instant-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>nu con\u021bin zah\u0103r \u0219i care au o cantitate minim\u0103 de calorii<\/strong><\/a>. Acestea sunt o alternativ\u0103 excelent\u0103 la b\u0103uturile dulci clasice, f\u0103r\u0103 a consuma energie suplimentar\u0103 inutil\u0103.<\/li>\n\n\n\n<li>\u00cen timpul antrenamentelor solicitante, lua\u021bi \u00een considerare consumul de <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>b\u0103uturi ionice<\/strong><\/a>, care v\u0103 vor suplimenta nivelul de electroli\u021bi pierdu\u021bi prin transpira\u021bie.<\/li>\n\n\n\n<li><strong>\u00cencerca\u021bi aplica\u021bii mobile<\/strong> care s\u0103 v\u0103 monitorizeze aportul de ap\u0103 \u0219i care s\u0103 v\u0103 trimit\u0103 notific\u0103ri \u00een acest sens.<\/li>\n\n\n\n<li>De asemenea, pute\u021bi \u00eembun\u0103t\u0103\u021bi gustul sau valoarea nutritiv\u0103 a apei simple ad\u0103ug\u00e2nd <strong><a href=\"https:\/\/gymbeam.ro\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a><\/strong>,<strong> suc de l\u0103m\u00e2ie sau diverse plante medicinale<\/strong>, cum ar fi menta sau caprifoiul.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2021\/07\/Copy-of-protein-drink-1-1124x749.jpg\" alt=\"7 sfaturi despre cum s\u0103 v\u0103 asigura\u021bi un aport suficient de ap\u0103\" class=\"wp-image-274559\" style=\"width:843px;height:562px\" title=\"7 sfaturi despre cum s\u0103 v\u0103 asigura\u021bi un aport suficient de ap\u0103\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Copy-of-protein-drink-1-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Copy-of-protein-drink-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Copy-of-protein-drink-1-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/07\/Copy-of-protein-drink-1.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-default\"><span class=\"ez-toc-section\" id=\"Concluzie\"><\/span>Concluzie<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Apa este prezent\u0103 \u00een toate procesele importante din organismul uman. F\u0103r\u0103 aceasta nu putem exista, deoarece <strong>apa elimin\u0103 toxinele din corp, regleaz\u0103 temperatura corpului \u0219i ajut\u0103 creierul s\u0103 func\u021bioneze la un nivel corespunz\u0103tor<\/strong>. \u00cen plus, toate procesele metabolice au loc \u00een mediul acvatic. Apa este asociat\u0103 \u0219i cu alte beneficii, cum ar fi maximizarea performan\u021bei fizice sau combaterea anumitor boli. Apa este esen\u021bial\u0103 pentru <strong>buna func\u021bionare a rinichilor \u0219i poate fi util\u0103 \u0219i \u00een pierderea \u00een greutate<\/strong>. Pentru toate acestea, este necesar s\u0103 acorda\u021bi aten\u021bie aportului vostru de ap\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen general, aportul optim de lichide recomandat este de <strong>2,7 litri pentru femei \u0219i 3,7 litri pentru b\u0103rba\u021bi<\/strong>. Alte recomand\u0103ri vorbesc despre un aport de lichide de <strong>30 &#8211; 45 ml ap\u0103\/kg greutate corporal\u0103<\/strong>. Cu toate acestea, aportul de lichide depinde de mai mul\u021bi factori, cum ar fi alimenta\u021bia, activitatea fizic\u0103, clima sau transpira\u021bia. Culoarea deschis\u0103 sau limpede a urinei v\u0103 transmite c\u0103 sunte\u021bi destul de hidrata\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voi ce p\u0103rere ave\u021bi despre aportul de lichide? C\u00e2t\u0103 ap\u0103 consuma\u021bi? \u00cencerca\u021bi s\u0103 respecta\u021bi cantitatea recomandat\u0103 sau consuma\u021bi rar lichide \u0219i, mai ales, pu\u021bine? Dac\u0103 v-a pl\u0103cut articolul, nu uita\u021bi s\u0103-l distribui\u021bi \u0219i prietenilor, astfel \u00eenc\u00e2t \u0219i ace\u0219tia s\u0103 poat\u0103 ob\u021bine aceste informa\u021bii utile.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\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\/drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tDrinks\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\/juices\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tJuices\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\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0218ti\u021bi de ce este important un aport suficient de ap\u0103? C\u00e2t\u0103 ap\u0103 ar trebui s\u0103 be\u021bi \u00een fiecare zi? Pute\u021bi afla totul despre acesT subiect din articolul nostru.<\/p>\n","protected":false},"author":120,"featured_media":274587,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":12,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[95],"tags":[6626,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285523","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-si-sfaturi","8":"tag-hidratare","9":"tag-sanatate","10":"tag-un-stil-de-viata-sanatos","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>C\u00e2t de mult v\u0103 afecteaz\u0103 s\u0103n\u0103tatea un aport insuficient de ap\u0103 - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"\u0218ti\u021bi de ce este important un aport suficient de ap\u0103? 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