{"id":285640,"date":"2021-08-09T10:06:11","date_gmt":"2021-08-09T08:06:11","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=285640"},"modified":"2024-04-25T14:32:31","modified_gmt":"2024-04-25T12:32:31","slug":"kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/","title":{"rendered":"Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje"},"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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#Voda_koja_nas_drzi_iznad_vode\" title=\"Voda koja nas dr\u017ei iznad vode\">Voda koja nas dr\u017ei iznad vode<\/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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#Zdravstvene_prednosti_vode_na_koje_vrijedi_obratiti_paznju\" title=\"Zdravstvene prednosti vode na koje vrijedi obratiti pa\u017enju\">Zdravstvene prednosti vode na koje vrijedi obratiti pa\u017enju<\/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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#Utjece_li_unos_vode_na_kvalitetu_koze\" title=\"Utje\u010de li unos vode na kvalitetu ko\u017ee?\">Utje\u010de li unos vode na kvalitetu ko\u017ee?<\/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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#Preporucena_kolicina_vode_koju_bismo_trebali_piti\" title=\"Preporu\u010dena koli\u010dina vode koju bismo trebali piti\">Preporu\u010dena koli\u010dina vode koju bismo trebali piti<\/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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#Dovoljna_hidratacija_u_odnosu_na_prekomjernu\" title=\"Dovoljna hidratacija u odnosu na prekomjernu\">Dovoljna hidratacija u odnosu na prekomjernu<\/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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#7_savjeta_kako_osigurati_dovoljan_unos_vode\" title=\"7 savjeta kako osigurati dovoljan unos vode\">7 savjeta kako osigurati dovoljan unos vode<\/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.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeste li ikada bili iznena\u0111eni tamnijom bojom urina u WC-u? Ova je situacija jedan od naj\u010de\u0161\u0107ih pokazatelja nedovoljnog unosa vode. Kad tome dodate suho\u0107u usta, glavobolju ili vrtoglavicu, vrlo je vjerojatno da biste trebali posegnuti za \u010da\u0161om vode \u0161to je prije mogu\u0107e. Me\u0111utim, njezina uloga nije samo osvje\u017eiti ili uta\u017eiti \u017ee\u0111. Neophodna je za na\u0161e zdravlje. Bez dovoljnog unosa teku\u0107ine,<strong> na\u0161i bubrezi i druge tjelesne funkcije ne mogu pravilno funkcionirati.<\/strong> O unosu vode ne treba razmi\u0161ljati samo ljeti, ve\u0107 u svako godi\u0161nje doba.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>No, osobno sam tako\u0111er bio jedan od onih koji su pola dana ignorirali pijenje vode, a zatim sam poku\u0161ao to nadoknaditi ispijaju\u0107i nekoliko \u010da\u0161a nave\u010der prije nego \u0161to sam oti\u0161ao spavati. To je rezultiralo umorom, glavoboljom i pote\u0161ko\u0107ama u koncentraciji. Da ne spominjem \u0161to su moji bubrezi morali pro\u017eivjeti. Onda sam jednog dana oti\u0161ao obaviti mjerenja i analizu tijela i pokazalo se da se moje tijelo zapravo osje\u0107a nekoliko godina starijim nego \u0161to je zapravo i tada sam shvatio da je vrijeme da dobro razmislim o tome \u0161to radim.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Korigiranje nedovoljnog unosa vode bila je jedna od prvih stvari na popisu koju sam napravio. Uz sljede\u0107e korake prema zdravijem na\u010dinu \u017eivota, postupno sam se po\u010deo osje\u0107ati bolje nego ikad prije. Pogledajmo stoga kakva je va\u017enost pijenja vode zbog \u010dega biste se i vi mogli osje\u0107ati bolje.<\/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=\"Voda_koja_nas_drzi_iznad_vode\"><\/span>Voda koja nas dr\u017ei iznad vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Jeste li ikada razmi\u0161ljali o tome \u0161to vam je doista potrebno za pre\u017eivljavanje? Je li to hrana? Zrak? Facebook? Instagram? A \u0161to je s vodom? Ova korisna teku\u0107ina sastavljena od vodika i kisika \u010dini oko 60 % ljudskog tijela i pokriva 71 % na\u0161eg planeta. Neophodna je za sve \u0161to je \u017eivo i nalazi se u stanicama ili krvnim \u017eilama.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na\u0161e tijelo ima sofisticirani sustav upravljanja vodom koji odr\u017eava njezinu razinu u ravnote\u017ei i premje\u0161ta se tamo gdje je voda najpotrebnija kada se javi njezin nedostatak. <strong>Smanjuje se prilikom znojenja, disanja, mokrenja i pra\u017enjenja.<\/strong> Nakon toga slijedi osje\u0107aj \u017ee\u0111i koji, kada se zanemari, dovodi do dehidracije. <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\">Glavni simptomi dehidracije uklju\u010duju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>suho\u0107u usta<\/li>\n\n\n\n<li>slabost mi\u0161i\u0107a<\/li>\n\n\n\n<li>osje\u0107aj \u017ee\u0111i<\/li>\n\n\n\n<li>tamni urin<\/li>\n\n\n\n<li>glavobolju<\/li>\n\n\n\n<li>mokrenje manje od 4 puta dnevno<\/li>\n\n\n\n<li>vrtoglavicu<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to naslov \u010dlanka sugerira, to nije pravi put. <strong>Pijenje je va\u017eno<\/strong> jer voda ispire otpadne tvari iz tijela, regulira tjelesnu temperaturu i poma\u017ee u radu mozga. Osim toga, <strong>svi se metaboli\u010dki procesi<\/strong> odvijaju u vodenom okoli\u0161u. <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=\"Kako nedovoljan unos vode utje\u010de na zdravlje\" class=\"wp-image-274402\" style=\"width:843px;height:506px\" title=\"Kako nedovoljan unos vode utje\u010de na zdravlje\" 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=\"Zdravstvene_prednosti_vode_na_koje_vrijedi_obratiti_paznju\"><\/span>Zdravstvene prednosti vode na koje vrijedi obratiti pa\u017enju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pijenje (naravno, vode) povezano je i s drugim prednostima, koje \u0107emo predstaviti u zasebnim to\u010dkama u nastavku.<\/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. Poma\u017ee maksimizirati tjelesne performanse<\/h3>\n\n\n\n<p>S neadekvatnom hidratacijom va\u0161e tjelesne performanse mo\u017eda ne\u0107e biti na optimalnoj razini. Jedno je istra\u017eivanje pokazalo da je dehidracija smanjila performanse u aktivnostima koje traju dulje od 30 minuta. Pijenje vode stoga je osobito va\u017eno tijekom dugotrajnih intenzivnih treninga, ali osobito kada se radi o treningu izdr\u017eljivosti. Prema studijama, dehidracija mo\u017ee imati zna\u010dajan u\u010dinak <strong>\u010dak i ako izgubite vodu koja je ekvivalent 2 % va\u0161e tjelesne te\u017eine.<\/strong> Razlog najve\u0107ih gubitaka vode tijekom sporta je znojenje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ova popularna tjelesna aktivnost <strong>uzrok je stvaranja topline koja se mora raspr\u0161iti<\/strong> kako se tijelo ne bi pregrijalo. Na\u0161e se tijelo hladi isparavanjem znoja (teku\u0107ine) s njegove povr\u0161ine. Koli\u010dina znoja (izlu\u010dene vode) ovisi o duljini, intenzitetu performansi i vanjskom okru\u017eenju.<\/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\">Za sporta\u0161e nije neuobi\u010dajeno da gubici iznose 6 &#8211; 10 %, \u0161to mo\u017ee dovesti do promjena u <strong>regulaciji tjelesne temperature, smanjene motivacije za nastavak treninga i pove\u0107anog umora.<\/strong> Osje\u0107aj iscrpljenosti, vrtoglavice, glavobolje i suho\u0107e usta nisu iznimka. To \u0107e vam uvelike ote\u017eati trening i fizi\u010dki i psihi\u010dki. <\/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>Istra\u017eivanja su pokazala da optimalna hidratacija sprje\u010dava sli\u010dne u\u010dinke, pa \u010dak mo\u017ee<strong> pomo\u0107i i u smanjenju oksidativnog stres<\/strong>a tijekom faze regeneracije. On se javlja vi\u0161e tijekom treninga visokog intenziteta. <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=\"29851,33457,29080,53248,28095,36685,34501,33148,55003,28494,6755,57832,55609,48487\" ><\/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>Me\u0111utim, tijekom tjelovje\u017ebe <strong>va\u017eno je nadoknaditi ione izgubljene znojem<\/strong>, poput natrija, klorida, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalija,<\/a> <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" aria-label=\"magnezija (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">magnezija<\/a> i kalcija. Me\u0111utim, natrij je najva\u017eniji, jer od svih elektrolita on <strong>najvi\u0161e utje\u010de na hidrataciju tijela.<\/strong> To je zato \u0161to pove\u0107ava zadr\u017eavanje teku\u0107ine u tijelu.<\/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\">Tipi\u010dna koncentracija natrija u <a href=\"https:\/\/gymbeam.hr\/jonske-napitke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izotoni\u010dnim napitcima<\/a> je na razini od 10 &#8211; 30 mmol\/l. U slu\u010daju kalija to je 0,8 &#8211; 2 g\/l. Sadr\u017eaj iona u pi\u0107ima spre\u010dava pojavu zvanu hiponatremija. To je stanje u kojem je koncentracija natrija <strong>ni\u017ea od 135 mmol\/l.<\/strong> Takav nedostatak mo\u017ee dovesti do kolapsa tijela. <\/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>Ostali rezultati iz studija koje su razmatrale u\u010dinak vode na tjelesne performanse uklju\u010duju:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><span class=\"tadv-color\">Gubitak 1,4 % teku\u0107ine zbog vje\u017ebanja kod mladih \u017eena<strong> poremetio je raspolo\u017eenje i koncentraciju te pove\u0107ao u\u010destalost glavobolje.<\/strong><\/span><span class=\"tadv-color\" style=\"color: #ff6600\"> [15]<\/span><\/li>\n\n\n\n<li><span class=\"tadv-color\">Gubitak 1,6 % teku\u0107ine kod mladi\u0107a negativno je<strong> utjecao na radnu memoriju i pove\u0107ao osje\u0107aj tjeskobe ili umora. <\/strong><\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[16]<\/span><\/li>\n\n\n\n<li>Blaga dehidracija mo\u017ee <strong>utjecati na raspolo\u017eenje, pam\u0107enje i rad mozga. <\/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. Neophodna je za rad bubrega<\/h3>\n\n\n\n<p>Voda \u010dini minerale i hranjive tvari dostupnima tijelu tako \u0161to ih otapa. Osim toga, poma\u017ee u uklanjanju otpadnih tvari koje filtriraju bubrezi. <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>Bubrezi tako\u0111er brinu o:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>regulaciji volumena vode u cijelom organizmu<\/li>\n\n\n\n<li>izlu\u010divanju otpadnih tvari, lijekova i drugih metabolita<\/li>\n\n\n\n<li>lu\u010denju hormona koji reguliraju krvni tlak (npr. renin)<\/li>\n\n\n\n<li>proizvodnji aktivnog oblika vitamina D<\/li>\n\n\n\n<li>kontroliranju proizvodnje crvenih krvnih stanica<\/li>\n\n\n\n<li>primarnoj proizvodnji urina i lije\u010denju kona\u010dnog urina (hipertoni\u010dno)<\/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\">Voda je neophodna za njihov ispravan rad. Bubrezi filtriraju oko <strong>120 &#8211; 150 litara teku\u0107ine svaki dan.<\/strong> Otprilike <strong>1 &#8211; 2 litre od toga se odbacuje<\/strong> u obliku urina, a ostatak prolazi u krvotok. <\/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>Ako bubrezi nemaju dovoljno vode, pod stresom su jer se moraju puno vi\u0161e truditi kako bi odr\u017eali upravljanje vodom u tijelu i sprije\u010dili dehidraciju. U tom slu\u010daju mo\u017ee do\u0107i do oslabljenog izlu\u010divanja otpadnih tvari i vi\u0161ka teku\u0107ine koji se po\u010dinju nakupljati u tijelu. To je povezano s ve\u0107im rizikom od razli\u010ditih bubre\u017enih poreme\u0107aja i stvaranja bubre\u017enih kamenaca, ali i ve\u0107im rizikom od kroni\u010dnih bolesti.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Optimalni unos teku\u0107ine, o \u010demu \u0107e biti rije\u010di u nastavku, <strong>bitan je za zdrav rad bubrega.<\/strong> Nekoliko studija pokazuje da optimalan unos vode mo\u017ee za\u0161tititi bubrege od kroni\u010dnih bolesti i tako pomo\u0107i u odr\u017eavanju njihovog zdravlja. <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=\"Voda je neophodna za rad bubrega\" class=\"wp-image-274439\" style=\"width:843px;height:500px\" title=\"Voda je neophodna za rad bubrega\" 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. Poma\u017ee u borbi protiv bolesti i glavobolje<\/h3>\n\n\n\n<p>Sje\u0107ate li se rije\u010di lije\u010dnika op\u0107e prakse, koji je nakon pregleda, uz ostalo, naglasio i dovoljan unos teku\u0107ine? To je zato \u0161to nam voda <strong>poma\u017ee apsorbirati razli\u010dite vitamine i minerale.<\/strong> Osim toga, istra\u017eivanja su pokazala da mo\u017ee utjecati na manifestacije razli\u010ditih bolesti. <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>Pozitivni u\u010dinci vode manifestiraju se osobito kod:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zatvora<\/li>\n\n\n\n<li>bubre\u017enih kamenaca<\/li>\n\n\n\n<li>infekcije mokra\u0107nih puteva<\/li>\n\n\n\n<li>visokog krvnog tlaka (naziva se hipertenzija)<\/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\">Osim toga, kod nekih ljudi dehidracija tako\u0111er mo\u017ee dovesti do glavobolje. Nekoliko manjih studija bavilo se problemom utjecaja vode na bolesti ili glavobolje, \u0161to je dovelo do sljede\u0107ih zaklju\u010daka <\/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 % od 393 sudionika imalo je <strong>glavobolju zbog dehidracije.<\/strong><\/li>\n\n\n\n<li>Studija provedena na 102 mu\u0161karca s migrenom pokazala je da je <strong>svakodnevno konzumiranje dodatnih 1,5 litre vode pobolj\u0161alo kvalitetu njihovog \u017eivota.<\/strong><\/li>\n\n\n\n<li>Mineralna voda bogata magnezijem i natrijem <strong>pobolj\u0161ava stolicu kod osoba koje pate od zatvora.<\/strong><\/li>\n\n\n\n<li>Pove\u0107ana konzumacija vode mo\u017ee <strong>sprije\u010diti ponavljaju\u0107e infekcije mokra\u0107nog sustava i mjehura.<\/strong><\/li>\n\n\n\n<li>Kod ljudi koji su imali glavobolju zbog nedostatka vode, <strong>dodatak teku\u0107ine izazvao je olak\u0161anje u roku od 30 minuta do 3 sata.<\/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=\"Pijenje mo\u017ee biti korisno pri mr\u0161avljenju\" class=\"wp-image-274444\" title=\"Pijenje mo\u017ee biti korisno pri mr\u0161avljenju\" 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. Mo\u017ee biti korisno pri mr\u0161avljenju<\/h3>\n\n\n\n<p>Konzumiranje vi\u0161e teku\u0107ine mo\u017ee podr\u017eati va\u0161 cilj mr\u0161avljenja. To je zato \u0161to voda <strong>mo\u017ee pridonijeti osje\u0107aju sitosti i ubrzati metabolizam.<\/strong> Osim u tijeku biokemijskih procesa, energija se dobiva i u vodenom okoli\u0161u. Dio svih \u017eivih stanica su takozvani mitohondriji koje funkcioniraju kao male elektrane, proizvode\u0107i energiju za na\u0161e tijelo.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Studije pokazuju da <strong>mitohondriji djeluju malo bolje kada su adekvatno hidrirani nego kad smo \u017eedni.<\/strong> Pijenje \u010da\u0161e vode prije obroka tako\u0111er mo\u017ee sprije\u010diti <strong>prejedanje<\/strong>. Studija iz 2014. godine tako\u0111er podr\u017eava tvrdnju da voda zapravo mo\u017ee pomo\u0107i pri smanjenju te\u017eine.<\/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\">U istra\u017eivanju je sudjelovalo 50 \u017eena s prekomjernom tjelesnom te\u017einom. Osim \u0161to redovito konzumiraju teku\u0107inu, ova je grupa \u017eena popila<strong> dodatnih 500 ml<\/strong> vode 30 minuta prije doru\u010dka, ru\u010dka i ve\u010dere. Kod sudionika je do\u0161lo do <strong>gubitka te\u017eine i masti.<\/strong> Tako\u0111er su prijavili <strong>smanjenje apetita. <\/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\">Gazirana pi\u0107a tako\u0111er su povezana s debljanjem, pa biste ih, kada poku\u0161avate smr\u0161avjeti, trebali poku\u0161ati zamijeniti vodom ili nekalori\u010dnim napicima. Autori studije iz 2012. godine otkrili su da <strong>zamjena dva ili vi\u0161e kalori\u010dnih napitaka nekalori\u010dnim pi\u0107ima svaki dan<\/strong> tijekom 6 mjeseci doprinosi prosje\u010dnom gubitku te\u017eine od 2 &#8211; 2,5 % kod pretilih \u017eena. <\/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>Ako \u017eelite saznati vi\u0161e o teku\u0107im kalorijama, svakako ne propustite na\u0161 \u010dlanak <strong><span style=\"color: #ff6600\"><a href=\"https:\/\/gymbeam.hr\/blog\/gdje-se-skrivaju-tekuce-kalorije-i-kako-vas-te-prazne-kalorije-sprjecavaju-da-gubite-kilograme\/\" class=\"ek-link\">Gdje se skrivaju teku\u0107e kalorije i kako vas te prazne kalorije sprje\u010davaju da gubite kilograme?<\/a><\/span><\/strong><\/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\">Druge prednosti dovoljnog unosa vode<\/h3>\n\n\n\n<p><span class=\"tadv-color\">Prema nekoliko izvora, mo\u017eemo govoriti o sljede\u0107im prednostima u vezi s dovoljnim unosom teku\u0107ine <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[27-28]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>To doprinosi normalnoj proizvodnji sline<\/strong> koja odr\u017eava stanje na\u0161e usne \u0161upljine.<\/li>\n\n\n\n<li><strong>Ona \u010dini 90 % krvi<\/strong> koja, izme\u0111u ostalog, opskrbljuje kisikom cijelo tijelo.<\/li>\n\n\n\n<li><strong>Doprinosi zdravlju zglobova.<\/strong><\/li>\n\n\n\n<li><strong>Pru\u017ea podr\u0161ku probavnom sustavu.<\/strong><\/li>\n\n\n\n<li><strong>Doprinosi funkcioniranju di\u0161nih putova<\/strong> koji su ograni\u010deni kada su dehidrirani.<\/li>\n\n\n\n<li><strong>U obliku izotoni\u010dnih napitaka\/mineralnih voda odr\u017eava ravnote\u017eu elektrolita<\/strong> koji se ispiru znojenjem, na primjer tijekom intenzivnog treninga.<\/li>\n\n\n\n<li><strong>Doprinosi regulaciji krvnog tlaka.<\/strong><\/li>\n\n\n\n<li>Utje\u010de na odr\u017eavanje <strong>kognitivnih performansi.<\/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=\"Utjece_li_unos_vode_na_kvalitetu_koze\"><\/span>Utje\u010de li unos vode na kvalitetu ko\u017ee?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U vezi s vodom, mogli biste nai\u0107i i na dobrobit koja spominje da mo\u017ee <strong>pobolj\u0161ati kvalitetu ko\u017ee.<\/strong> No je li to doista tako? Na\u017ealost, ne. Ovo je <strong>jedan od naj\u010de\u0161\u0107ih mitova povezanih s pijenjem vode.<\/strong> Brojni neprovjereni izvori ukazuju na to da pijenje 8 do 10 \u010da\u0161a vode dnevno ispire toksine iz va\u0161e ko\u017ee i daje vam blistavu boju ko\u017ee. Me\u0111utim, <strong>nema dovoljno dokaza za takve tvrdnje.<\/strong> Ko\u017ea sadr\u017ei pribli\u017eno 30 % vode, a njezina struktura slu\u017ei tijelu kao hidroizolacija. Gubitak vode po cijeloj povr\u0161ini ko\u017ee tako\u0111er se odvija kroz znojne \u017elijezde, koje su ravnomjerno raspore\u0111ene po ve\u0107em dijelu tjelesne povr\u0161ine.<\/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=\"Utje\u010de li unos vode na kvalitetu ko\u017ee?\" class=\"wp-image-274512\" title=\"Utje\u010de li unos vode na kvalitetu ko\u017ee?\" 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>Suha ko\u017ea naj\u010de\u0161\u0107e je povezana s izlaganjem s<strong>uhom zraku, produljenim kontaktom s vru\u0107om vodom, neprikladnim sapunom ili lijekovima.<\/strong> Samo te\u0161ki slu\u010dajevi dehidracije mogu utjecati na ko\u017eu, \u0161to mo\u017ee uzrokovati takozvani turgor (visoka napetost) ko\u017ee.<\/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\">Ova \u010dinjenica ne igra ulogu kod ljudi s odgovaraju\u0107om hidratacijom. Treba dodati da <strong>adekvatna hidratacija nije dovoljna za sprje\u010davanje bora ili drugih manifestacija uzrokovanih starenjem.<\/strong> Oni su \u010desto povezani s genetikom, sun\u010devom svjetlo\u0161\u0107u ili utjecajem okoli\u0161a u kojem \u017eivimo. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[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=\"Preporucena_kolicina_vode_koju_bismo_trebali_piti\"><\/span>Preporu\u010dena koli\u010dina vode koju bismo trebali piti<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sada kada znamo za\u0161to bismo trebali unositi dovoljnu koli\u010dinu teku\u0107ine, drugo pitanje bez odgovora je, koliko teku\u0107ine trebamo piti? Odgovor ovisi o mnogim \u010dimbenicima i razlikuje se od osobe do osobe.<\/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>Op\u0107e preporuke stru\u010dnjaka Medicinskog instituta Nacionalnih akademija o unosu vode su<\/strong><strong> njezine sljede\u0107e razine:<\/strong><\/h3>\n\n\n\n<ul class=\"is-style-default wp-block-list\">\n<li><strong>2,7 litara<\/strong> za \u017eene (otprilike 11 \u010da\u0161a)<\/li>\n\n\n\n<li><strong>3,7 litara<\/strong> za mu\u0161karce (otprilike 15 \u010da\u0161a)<\/li>\n\n\n\n<li><strong>30 &#8211; 45 ml vode po kilogramu tjelesne te\u017eine.<\/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\">Oko<strong> 80 % preporu\u010dene koli\u010dine treba do\u0107i iz teku\u0107ine, uklju\u010duju\u0107i vodu, a ostatak iz hrane. <\/strong>Me\u0111utim, unos vode ovisi i o specifi\u010dnim \u010dimbenicima, kao \u0161to su klima u kojoj \u017eivite, prehrana, tjelesna aktivnost, doba godine i va\u0161e zdravlje. Trenuci kada je pijenje najva\u017enije uklju\u010duju<strong> temperaturu, proljev, prekomjerno znojenje <\/strong>(tjelesna aktivnost, vrijeme),<strong> trudno\u0107u <\/strong>i<strong> vru\u0107e vrijeme. <\/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=\"Dovoljna_hidratacija_u_odnosu_na_prekomjernu\"><\/span>Dovoljna hidratacija u odnosu na prekomjernu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tadv-color\">Potreba za pijenjem sli\u010dna je mehanizmu disanja. Ne morate brinuti o tome kako to funkcionira, a kada <strong>voda u va\u0161em tijelu jednostavno padne ispod odre\u0111ene razine, osjetit \u0107ete \u017ee\u0111.<\/strong> U ve\u0107oj mjeri to mo\u017ee biti pouzdan faktor u dehidraciji, ali oslanjanje na to ne mora uvijek biti idealno, posebno u smislu zdravlja ili performansi. <\/span><span class=\"tadv-color\" style=\"color: #ff6600\">[31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dok vi osjetite \u017ee\u0111, va\u0161a hidratacija mo\u017ee biti preniska, \u0161to je tako\u0111er povezano sa spomenutim neugodnostima poput umora ili glavobolje. Stoga <strong>boja urina mo\u017ee biti korisniji signal dovoljne hidratacije.<\/strong> Trebao bi biti lagan ili bistar, kao \u0161to je prikazano u sljede\u0107oj shemi boja. <span class=\"tadv-color\" style=\"color: #ff6600\">[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-color-chart-HR-1124x559.png\" alt=\"\" class=\"wp-image-285745\" title=\"Shema boja urina\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Urine-color-chart-HR-1124x559.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Urine-color-chart-HR-400x199.png 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Urine-color-chart-HR-1536x764.png 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2021\/08\/Urine-color-chart-HR.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>No, probleme mo\u017ee uzrokovati i <strong>prekomjerno pijenje vode, \u0161to u ekstremnim slu\u010dajevima dovodi do otrovanja.<\/strong> To se doga\u0111a kada <strong>koli\u010dina natrija i drugih elektrolita u va\u0161em tijelu postane prerijetka.<\/strong> Ovo stanje poznato je i kao hiponatrijemija, uzrokovana prekomjernim unosom teku\u0107ine, primjerice tijekom stresne situacije. Intenzivne sportske performanse tako\u0111er mogu biti problem tijekom kojih ve\u0107ina ljudi pije samo vodu bez elektrolita. Simptomi hiponatrijemije uklju\u010duju poreme\u0107aje pona\u0161anja, dezorijentaciju, apatiju, glavobolju, mu\u010dninu i povra\u0107anje. Senzorni poreme\u0107aji, smanjeni refleksi, konvulzije ili dublji poreme\u0107aji svijesti, koji mogu dovesti do kome, nisu iznimka.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U ve\u0107ini slu\u010dajeva, me\u0111utim, <strong>pretjerana hidratacija posebno je opasna za sporta\u0161e izdr\u017eljivosti<\/strong> koji piju velike koli\u010dine vode bez iona prije i tijekom treninga. Tu spadaju maratonci\/ultramaratonci, biciklisti izdr\u017eljivosti, Ironman triatlonci i sli\u010dno. Me\u0111utim, u normalnim uvjetima nije lako posti\u0107i stanje pretjerane hidratacije, jer biste morali popiti zaista veliku koli\u010dinu vode. Koliko bi to bilo? <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>Prema studiji iz 2013. godine, <strong>bubrezi mogu u\u010dinkovito i bez ve\u0107ih problema ispirati kroz oko 20 &#8211; 28 litara vode (0,8 &#8211; 1 litru svaki sat).<\/strong> Va\u017ean \u010dimbenik prekomjerne hidratacije nije samo koli\u010dina nego i vremenski okvir. Autori studije navode da se simptomi hiponatrijemije mogu manifestirati i kod ljudi koji u kratkom vremenu popiju 3 &#8211; 4 litre vode.<\/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\">Drugi specifi\u010dni primjeri prekomjerne hidratacije (hiponatrijemije) uklju\u010duju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vojnici koji su <strong>pili 1,9 litara vode po satu<\/strong> patili su od promjena raspolo\u017eenja, mu\u010dnine, povra\u0107anja ili \u010dak napadaja.<\/li>\n\n\n\n<li>22-godi\u0161nji mu\u0161karac koji je popio <strong>6 litara vode u 3 sata<\/strong> i patio od naprednih psihijatrijskih i neurolo\u0161kih simptoma, uklju\u010duju\u0107i nemir, \u010dudno pona\u0161anje i gr\u010deve. Kao posljedica hiponatrijemije, koncentracija natrija u njegovu tijelu bila je na kriti\u010dnoj razini od 120 mmol\/l. Samo bih vas \u017eelio podsjetiti da se svaka koli\u010dina ispod 135 mmol\/l ve\u0107 smatra hiponatremijom.<\/li>\n\n\n\n<li>9-godi\u0161nja djevoj\u010dica koja je, nakon \u0161to je <strong>u 1 &#8211; 2 sata popila 3,6 l vode,<\/strong> povra\u0107ala, bila je pospana i \u017ealila se na glavobolju. Njezin test krvi potvrdio je hiponatremiju.<\/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\">Ovdje treba dodati da se radi o <strong>situacijama koje se ina\u010de ne doga\u0111aju,<\/strong> jer ljudi op\u0107enito ne popiju ovu koli\u010dinu vode u kratkom vremenu. Te se situacije uglavnom vrte oko razine natrija u plazmi. To je na neki na\u010din moglo utjecati na gore spomenute pojedince, a prekomjeran unos vode samo je pogor\u0161ao cijelu situaciju. <\/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_savjeta_kako_osigurati_dovoljan_unos_vode\"><\/span>7 savjeta kako osigurati dovoljan unos vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span class=\"tadv-color\">Ve\u0107ina ljudi ima problema s odr\u017eavanjem dovoljnog unosa vode. \u010cesto to zaboravljamo zbog posla ili drugih obaveza. Ako smatrate da zanemarujete unos teku\u0107ine, sljede\u0107i savjeti vam mogu pomo\u0107i <\/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>Probajte <strong>nositi <\/strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/boca-sport-bottle-grey-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bocu s vodom<\/strong><\/a> sa sobom kamo god krenuli, \u010dak i na poslu ili na putu<\/li>\n\n\n\n<li>Ne morate piti samo vodu. Umjesto toga, op\u0107enito se usredoto\u010dite na teku\u0107ine. Drugi dobri izvori uklju\u010duju, naprimjer, mlijeko, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>proteinski milkshake<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bio-matcha-prah-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>\u010daj<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/moxy-daily-330-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>RTD napitke<\/strong><\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/gotovi-obroci\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>gotova jela<\/strong><\/a> ili juhe.<\/li>\n\n\n\n<li><strong>Jedite svje\u017ee povr\u0107e i vo\u0107e<\/strong> koje se sastoji od 80 % &#8211; 98 % vode, poput lubenice, jagoda, krastavaca, brokule, <a href=\"https:\/\/gymbeam.hr\/blog\/tag\/cvjetaca-hr\/\" class=\"ek-link\">cvjeta\u010de<\/a> ili \u0161pinata. Osim toga, od njih \u0107ete dobiti i korisne vitamine i minerale.<\/li>\n\n\n\n<li>Ako ne volite samo \u010distu vodu, <strong>isprobajte aromatizirane prahove<\/strong> za pripremu instant i svje\u017eih napitaka. Me\u0111utim, poku\u0161ajte odabrati one koji <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/instant-napitak-bolero.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>ne sadr\u017ee \u0161e\u0107er i imaju samo minimalnu koli\u010dinu kalorija.<\/strong><\/a>. Odli\u010dna su alternativa klasi\u010dnim slatkim gaziranim pi\u0107ima bez nepotrebne dodatne energije.<\/li>\n\n\n\n<li>Tijekom napornog vje\u017ebanja razmislite o pijenju <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/rehydrate-1000-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>izotoni\u010dnih napitaka<\/strong><\/a>, koji \u0107e va\u0161e tijelo napuniti elektrolitima izgubljenim znojenjem.<\/li>\n\n\n\n<li><strong>Isprobajte mobilne aplikacije<\/strong> koje \u0107e pratiti va\u0161 unos vode i slati vam obavijesti.<\/li>\n\n\n\n<li>Tako\u0111er mo\u017eete pobolj\u0161ati okus ili hranjivu vrijednost \u010diste vode dodavanjem aromatiziranih <strong><a href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" aria-label=\"BCAA (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, soka od limuna ili raznih biljaka<\/strong> poput metvice ili biljke kozje krvi.<\/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 savjeta kako osigurati dovoljan unos vode\" class=\"wp-image-274559\" style=\"width:843px;height:562px\" title=\"7 savjeta kako osigurati dovoljan unos vode\" 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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Voda je prisutna u svim va\u017enim procesima u na\u0161em tijelu. Bez nje ne mo\u017eemo postojati jer <strong>izbacuje otpad iz tijela, regulira tjelesnu temperaturu i poma\u017ee mozgu da funkcionira.<\/strong> Svi se metaboli\u010dki procesi odvijaju i u vodenom okoli\u0161u. Osim toga, povezana je s drugim blagodatima, poput maksimiziranja tjelesnih performansi ili pomo\u0107i u borbi protiv bolesti. Voda je neophodna za<strong> pravilan rad bubrega, a mo\u017ee pomo\u0107i i pri mr\u0161avljenju.<\/strong> Za sve to potrebno je obratiti pozornost na unos vode.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107enito preporu\u010deni optimalni unos teku\u0107ine je <strong>2,7 litara za \u017eene i 3,7 litara za mu\u0161karce.<\/strong> Druge preporuke govore o unosu teku\u0107ine na razini <strong>30 &#8211; 45 ml vode\/kg tjelesne te\u017eine<\/strong>. Me\u0111utim, unos teku\u0107ine ovisi o nekoliko \u010dimbenika, poput prehrane, tjelesne aktivnosti, klime ili znojenja. Signal dovoljne hidratacije mo\u017ee biti boja urina, koja bi trebala biti svijetla ili bistra.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kakvo je va\u0161e mi\u0161ljenje o unosu teku\u0107ine? Koliko vode pijete? Poku\u0161avate li slijediti preporu\u010denu koli\u010dinu ili pijete sporadi\u010dno i uglavnom manje? Ako vam se \u010dlanak svidio, podijelite ga kako bi i va\u0161i prijatelji mogli dobiti ove korisne informacije.<\/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","protected":false},"excerpt":{"rendered":"<p>Znate li za\u0161to je va\u017ean dovoljan unos vode? I koliko vode trebate piti svaki dan? U na\u0161em \u010dlanku mo\u017eete saznati sve o vodi.<\/p>\n","protected":false},"author":120,"featured_media":274580,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6620,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-285640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-hidratacija-hr","9":"tag-zdrav-nacin-zivota-hr","10":"tag-zdravlje-hr","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>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Znate li za\u0161to je va\u017ean dovoljan unos vode? 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