{"id":296611,"date":"2018-12-21T21:31:00","date_gmt":"2018-12-21T20:31:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296611"},"modified":"2023-09-07T20:41:40","modified_gmt":"2023-09-07T18:41:40","slug":"hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/","title":{"rendered":"Hidratarea corect\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 terminarea antrenamentelor \u0219i cum trebuie evitat\u0103 deshidratarea"},"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\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/#Surse_de_apa_si_aportul_de_lichide\" title=\"Surse de ap\u0103 \u0219i aportul de lichide\">Surse de ap\u0103 \u0219i aportul de lichide<\/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\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/#Aportul_zilnic_de_lichide_si_apa\" title=\"Aportul zilnic de lichide \u0219i ap\u0103\">Aportul zilnic de lichide \u0219i ap\u0103<\/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\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/#Deshidratarea_din_cauza_unui_aport_insuficient_de_lichide\" title=\"Deshidratarea din cauza unui aport insuficient de lichide\">Deshidratarea din cauza unui aport insuficient de lichide<\/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\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/#Consumul_de_lichide_in_timpul_sportului\" title=\"Consumul de lichide \u00een timpul sportului\">Consumul de lichide \u00een timpul sportului<\/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\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/#Deshidratarea_la_sportivi\" title=\"Deshidratarea la sportivi\">Deshidratarea la sportivi<\/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\/hidratarea-corecta-inainte-in-timpul-si-dupa-terminarea-antrenamentelor-si-evitarea-deshidratarii\/#Hidratarea_inainte_in_timpul_si_dupa_antrenament\" title=\"Hidratarea \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament\">Hidratarea \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ce cantitate de lichide ar trebui s\u0103 bem zilnic, 1 litru, doi sau trei litri de ap\u0103? Care este cantitatea ideal\u0103 de ap\u0103 pe care trebuie s\u0103 o consuma\u021bi \u00een timpul zilei \u0219i \u00een timpul activit\u0103\u021bilor sportive?&nbsp;\u0218ti\u021bi cum s\u0103 hidrata\u021bi corect organismul \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament?&nbsp;Aici ve\u021bi afla cum s\u0103 evita\u021bi deshidratarea, cum s\u0103 ave\u021bi un regim corect de hidratare, dar \u0219i care sunt b\u0103uturile ideale pentru completarea lichidelor pentru sportivi. Urm\u0103ri\u021bi aceste sfaturi \u0219i ve\u021bi vedea cum organismul vostru v\u0103 va mul\u021bumi. Preg\u0103ti\u021bi-v\u0103 un pahar cu ap\u0103 \u0219i citi\u021bi aceste sfaturi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Apa este esen\u021ba vie\u021bii&nbsp;deoarece oamenii pot supravie\u021bui f\u0103r\u0103 ap\u0103 doar c\u00e2teva zile. Apa reprezint\u0103 p\u00e2n\u0103 la 75% din greutatea corporal\u0103 a sugarului, iar&nbsp;la adul\u021bi este de aproximativ 55-70%.&nbsp;<span style=\"color: #ff6600;\">[1]<\/span>&nbsp;Consumul regulat de ap\u0103&nbsp;este esen\u021bial pentru s\u0103n\u0103tatea uman\u0103,&nbsp;pentru buna func\u021bionare a organelor \u0219i pentru men\u021binerea echilibrului interior al organismului. Orice reac\u021bie chimic\u0103, inclusiv producerea sau utilizarea energiei, procesul de descompunere \u0219i depozitare a glucozei,&nbsp;are nevoie de ap\u0103.&nbsp;Cu ajutorul apei sunt transportate \u00een corp substan\u021bele hr\u0103nitoare \u0219i astfel hormonii \u0219i enzimele \u00ee\u0219i&nbsp;pot dezvolta poten\u021bialul&nbsp;\u0219i \u00ee\u0219i pot dovedi pe deplin efectul&nbsp;dup\u0103 antrenament.<span style=\"color: #ff6600;\">&nbsp;[21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_0380.jpg\" alt=\"Hidratarea \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament\" width=\"843\" height=\"562\" title=\"Hidratarea \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Surse_de_apa_si_aportul_de_lichide\"><\/span>Surse de ap\u0103 \u0219i aportul de lichide<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Apa este principala surs\u0103 de lichide. Cu toate acestea,&nbsp;putem absorbi&nbsp;lichidele \u0219i prin consumarea alimentelor bogate \u00een lichide. Este vorba \u00een principal de legume \u0219i fructe. \u00cen tabelul de mai jos g\u0103si\u021bi lista alimentelor \u00eemp\u0103r\u021bit\u0103 \u00een func\u021bie de propor\u021bia de ap\u0103 pe care o con\u021bin.&nbsp;[3]<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Procent de ap\u0103 %<\/th><th class=\"has-text-align-center\" data-align=\"center\">Alimente<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">90 &#8211; 99 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">lapte degresat, pepene ro\u0219u, c\u0103p\u0219uni, salat\u0103 verde, varz\u0103, \u021belin\u0103,&nbsp;spanac, castrave\u021bi mura\u021bi, dovleac fiert<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 &#8211; 89 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">suc de fructe, iaurt, mere, grepfrut, portocale, morcovi, brocoli,&nbsp;pere, ananas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 79 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">banane, avocado, cottage cheese, ricotta, cartofi, porumb, creve\u021bi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 &#8211; 69 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">paste, leguminoase, somon, \u00eenghe\u021bat\u0103, piept de <a href=\"https:\/\/gymbeam.ro\/blog\/tag\/pui\/\" class=\"ek-link\">pui<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">50 &#8211; 59 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">carne de vit\u0103, br\u00e2nz\u0103 feta, steak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">40 &#8211; 49 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">pizza<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 39 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">p\u00e2ine, produse de panifica\u021bie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">pr\u0103jituri, biscui\u021bi<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 19 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">unt, margarin\u0103, stafide<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">0 &#8211; 9 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">nuci, fursecuri cu ciocolat\u0103, biscui\u021bi, cereale, covrigi, unt de arahide<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">0 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">ulei, zah\u0103r<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Cantitatea de ap\u0103 pe care o primim de la b\u0103uturi \u0219i m\u00e2ncare variaz\u0103 \u00een func\u021bie de diet\u0103. \u00cen timp ce \u00een Statele Unite exper\u021bii estimeaz\u0103 c\u0103 aproximativ 22% din ap\u0103 provine din diet\u0103, \u00een&nbsp;Europa acest num\u0103r este mai mare. Mai ales \u00een \u021b\u0103rile \u00een care oamenii consum\u0103 o mul\u021bime de fructe \u0219i legume, cum ar fi \u00een Grecia. <span style=\"color: #ff6600;\">[2]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-995518546.jpg\" alt=\"Fructe \u0219i legume care hidrateaz\u0103\" width=\"843\" height=\"562\" title=\"Fructe \u0219i legume care hidrateaz\u0103\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Aportul_zilnic_de_lichide_si_apa\"><\/span>Aportul zilnic de lichide \u0219i ap\u0103<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Foarte multe persoane sufer\u0103 de deshidratare f\u0103r\u0103 s\u0103 \u0219tie. Aproximativ 2,5 litri de lichid pe zi sunt necesare pentru respira\u021bie, transpira\u021bie \u0219i excre\u021bie. De aceea, standardele generale indic\u0103 un aport minim de lichide de la 2 p\u00e2n\u0103 la 3 litri pe zi.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[21]<\/span>&nbsp;Totu\u0219i, este o doz\u0103 mic\u0103 care trebuie crescut\u0103 \u00een timpul activit\u0103\u021bilor sportive sau \u00een timpul zilelor caniculare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Asta \u00eenseamn\u0103 c\u0103 ar trebui s\u0103 consum\u0103m m\u0103car \u00eentre 8 \u0219i 12 pahare de ap\u0103 pe zi, din care 5 s\u0103 fie doar ap\u0103. Aceast\u0103 cantitate este ideal\u0103 \u00een zilele \u00een care nu v\u0103 antrena\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O modalitate bun\u0103 de a calcula consumul zilnic de lichide este de a multiplica num\u0103rul de kilograme de greutate corporal\u0103 cu 50 ml.&nbsp;&nbsp;<span style=\"color: #ff6600;\">[21]<\/span>&nbsp;De exemplu : 80 kg x 50 ml = 4000 ml, a\u0219adar dac\u0103 greutatea voastr\u0103 corporal\u0103 este de 80 de kg, consumul zilnic de lichide din alimente \u0219i b\u0103uturi ar trebui s\u0103 ajung\u0103 la 4 litri. Acest aport de lichide se mai poate calcula \u0219i cu ajutorul calculatorului de hidratare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deshidratarea_din_cauza_unui_aport_insuficient_de_lichide\"><\/span>Deshidratarea din cauza unui aport insuficient de lichide<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opusul hidrat\u0103rii corecte este deshidratarea. Termenul de deshidratare \u00eenseamn\u0103 o reducere a volumului de lichide din organism \u0219i, astfel, apare \u0219i un echilibru negativ al apei \u00een organism. Deshidratarea poate s\u0103 apar\u0103 din cauza unui aport insuficient de lichide sau pierderea crescut\u0103 a lichidelor datorit\u0103 transpira\u021biei sau excre\u021biei excesive. Potrivit standardelor, o persoan\u0103 se consider\u0103 deshidratat\u0103 dac\u0103 pierde mai mult de 2% din greutatea sa corporal\u0103 din lipsa lichidelor.<span style=\"color: #ff6600;\">&nbsp;[17]<\/span>&nbsp;Deshidratarea este o afec\u021biune care se manifest\u0103 prin simptome precum:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Gura uscat\u0103<\/li><li>Urin\u0103ri \u00een cantit\u0103\u021bi mici&nbsp;\u00een timpul zilei<\/li><li>Sl\u0103biciune general\u0103<\/li><li>Ame\u021beal\u0103<\/li><li>Urin\u0103 \u00eenchis\u0103 la culoare<\/li><li>Buze uscate \u0219i cr\u0103pate<\/li><li>Elasticitatea sc\u0103zut\u0103 a pielii &#8211;&nbsp;dac\u0103 dup\u0103 ciupire, pielea nu \u00ee\u0219i revine la loc&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aceste simptome de deshidratare nu trebuie neglijate, prin urmare v\u0103 recomand\u0103m s\u0103 be\u021bi \u00een mod regulat lichide pentru a evita complica\u021biile de s\u0103n\u0103tate care apar din cauza deshidrat\u0103rii.<\/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=\"29080,28095,28095,28095,28095,28095,8780,4891,35320 \" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Problemele de s\u0103n\u0103tate asociate deshidrat\u0103rii<\/h3>\n\n\n\n<p>Deshidratarea este o problem\u0103 de s\u0103n\u0103tate serioas\u0103 \u0219i poate avea \u0219i consecin\u021be fatale, dac\u0103 persoana r\u0103m\u00e2ne f\u0103r\u0103 lichide mai mult de 3-4 zile.&nbsp;<span style=\"color: #ff6600;\">[25]<\/span> Printre aceste consecin\u021be grave includem&nbsp;<span style=\"color: #ff6600;\">[15] [16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Delir care poate duce p\u00e2n\u0103 la demen\u021b\u0103 \u0219i afecteaz\u0103 persoanele \u00een v\u00e2rst\u0103 sau persoanele bolnave<\/li><li>Probleme renale<\/li><li>Insuficien\u021b\u0103 cardiac\u0103<\/li><li>Dureri de cap<\/li><li>Piele&nbsp;cr\u0103pat\u0103 \u0219i uscat\u0103<\/li><li>Probleme digestive<\/li><li>Boli cronice care nu apar numai datorit\u0103 deshidrat\u0103rii, ci \u0219i datorit\u0103 mai multor factori printre care se afl\u0103 \u0219i deshidratarea<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-943130154.jpg\" alt=\"Deshidratarea provoac\u0103 dureri de cap\" width=\"843\" height=\"562\" title=\"Deshidratarea provoac\u0103 dureri de cap\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Sfaturi de baz\u0103 pentru a evita deshidratarea corpului<\/h3>\n\n\n\n<p>Cea mai bun\u0103 preven\u021bie este men\u021binerea unui regim regulat de hidratare, chiar \u0219i atunci c\u00e2nd nu v\u0103 este sete sau nu prezenta\u021bi semnele de deshidratare. Sfaturile de mai jos v\u0103 pot ajuta s\u0103 v\u0103 crea\u021bi obiceiul de a v\u0103 hidrata \u0219i de a v\u0103 proteja de lipsa aportului de lichide.<\/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\"><li>Dac\u0103 v\u0103 antrena\u021bi ave\u021bi grij\u0103 s\u0103 v\u0103 hidrata\u021bi \u00eenainte, \u00een timpul \u0219i dup\u0103 finalizarea antrenamentelor.<\/li><li>Consuma\u021bi lichide conform unui plan prestabilit, \u00een special \u00een perioada canicular\u0103, sau atunci c\u00e2nd transpira\u021bi excesiv, nu a\u0219tepta\u021bi p\u00e2n\u0103 apare senza\u021bia de sete.<\/li><li>Dac\u0103 nu reu\u0219i\u021bi s\u0103 monitoriza\u021bi aportul vostru de lichide, \u00eencerca\u021bi s\u0103 v\u0103 instala\u021bi o aplica\u021bie care v\u0103 avertizeaz\u0103 c\u0103 este timpul s\u0103 consuma\u021bi lichide.<\/li><li>Verifica\u021bi culoarea urinei. Dac\u0103 are culoarea sucului de mere, probabil c\u0103 sunte\u021bi deshidratat. Dac\u0103 urina este de culoare galben deschis, aportul de lichide este \u00een regul\u0103.<\/li><li>Ave\u021bi tot timpul cu voi o sticl\u0103 cu ap\u0103 \u0219i \u00eencerca\u021bi s\u0103 be\u021bi la fiecare 15-20 de minute.<\/li><li>Evita\u021bi b\u0103uturile care con\u021bin <a href=\"https:\/\/gymbeam.ro\/cafeina\" class=\"ek-link\">cafein\u0103<\/a>, b\u0103uturi de tip cola, cafea sau ceai. Aceste b\u0103uturi au un efect diuretic \u0219i v\u0103 pot deshidrata.<\/li><li>Evita\u021bi b\u0103uturile alcoolice. Chiar \u0219i un pahar de bere are mai mult un efect de deshidratare dec\u00e2t de hidratare.<\/li><li>Purta\u021bi \u00eembr\u0103c\u0103minte adecvat\u0103 \u00een func\u021bie de sezon, pentru a evita supra\u00eenc\u0103lzirea \u0219i transpira\u021bia. \u00cen timpul exerci\u021biilor fizice purta\u021bi \u00eembr\u0103c\u0103mintea adecvat\u0103 din materiale de bun\u0103 calitate. La finalul antrenamentelor schimba\u021bi-v\u0103 c\u00e2t mai rapid posibil.<\/li><li>&nbsp;<\/li><\/ol>\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 sim\u021bi\u021bi o oboseal\u0103 brusc\u0103, dureri de cap, sau ame\u021beli, be\u021bi imediat ap\u0103.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2018-07-03_at_21.29.49.jpeg\" alt=\"Consumul de lichide \u00een timpul activit\u0103\u021bilor sportive\" width=\"843\" height=\"562\" title=\"Consumul de lichide \u00een timpul activit\u0103\u021bilor sportive\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Consumul_de_lichide_in_timpul_sportului\"><\/span>Consumul de lichide \u00een timpul sportului<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0218tia\u021bi c\u0103, acum c\u00e2\u021biva ani li se spunea sportivilor c\u0103 un consum de lichide poate fi periculos? \u00cens\u0103 \u00een timp, lucrurile s-au schimbat \u0219i informa\u021biile privind hidratarea corect\u0103 au evoluat. Este foarte interesant faptul c\u0103 \u00een fiecare secol au fost propagate alte idei din domeniul hidrat\u0103rii. Dac\u0103 \u00een anul 1900 a\u021bi fi participat la un maraton, a\u021bi fi fost&nbsp;sf\u0103tuit ca \u00een timpul competi\u021biei s\u0103 nu consuma\u021bi lichide, deoarece este d\u0103un\u0103tor. Jackie Meckler, care a c\u00e2\u0219tigat de cinci ori Comrades Marathon, a alergat distan\u021ba de 89 km \u00een mai pu\u021bin de 6 ore,&nbsp;consum\u00e2nd minimum de lichide. \u00cen privin\u021ba regimului de hidratare s-a pronun\u021bat astfel: &#8220;Alergarea \u00een cadrul maratonului f\u0103r\u0103 suplimentarea lichidelor a fost considerat ca fiind&nbsp;obiectivul principal al alerg\u0103torilor \u0219i dovada succesului \u00een fitness&#8221;.<span style=\"color: #ff6600;\">&nbsp;[18]&nbsp;&nbsp;<\/span><\/p>\n\n\n\n<p>La fel \u0219i Tom Simpson,&nbsp;campion mondial la ciclism \u00een 1960, a declarat c\u0103 4 sticlu\u021be de ap\u0103 sunt absolut suficiente pentru o distan\u021b\u0103 cum este Tour de France. Potrivit acestuia cicli\u0219tii ar trebui s\u0103 evite consumul de lichide \u00een timpul curselor, \u00een special, pe timp de var\u0103. Este doar o chestiune de voin\u021b\u0103.&nbsp;<span style=\"color: #ff6600;\">[18]<\/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\">Excesul de lichide<\/h3>\n\n\n\n<p>O extrem\u0103 a fost \u00eenlocuit\u0103 de o alt\u0103 extrem\u0103, iar tendin\u021ba \u00een sport a devenit o supradozare cu lichide. Consumul excesiv de lichide a devenit la fel de periculos ca \u0219i absen\u021ba acestora. Consumul excesiv de lichide determin\u0103 diluarea plasmei \u0219i scade nivelul de sodiu. Aceast\u0103 afec\u021biune este cunoscut\u0103 sub numele de hiponatremie, care poate avea consecin\u021be fatale. Primul caz referitor la decesul provocat de hiponatremie dateaz\u0103 din anul 1981, c\u00e2nd alerg\u0103torul unui maraton a murit din cauza &#8220;intoxic\u0103rii cu ap\u0103&#8221;. \u00cen cursul anilor 1985 \u0219i 2002, \u00een r\u00e2ndul sportivilor, mai ales \u00een r\u00e2ndul celor care practic\u0103 sportul de anduran\u021b\u0103,&nbsp;era recomandat consumul excesiv de lichide. \u00cen acea perioad\u0103, medicii, speciali\u0219tii \u0219i agen\u021biile de publicitate recomandau un consum de lichide de&nbsp;p\u00e2n\u0103 la 1200 ml pe or\u0103 \u0219i astfel au ap\u0103rut 247 de cazuri de hiponatremie din care 7 cazuri de deces.&nbsp;<span style=\"color: #ff6600;\">[18]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dup\u0103 anul 2007&nbsp;situa\u021bia s-a mai calmat \u0219i ast\u0103zi suntem con\u0219tien\u021bi c\u0103&nbsp;dac\u0103 consum\u0103m mai multe lichide dec\u00e2t elimin\u0103m&nbsp;vom avea probleme.&nbsp;Nivelul de deshidratare de 2%&nbsp;a fost stabilit ca un nivel maxim.&nbsp;<span style=\"color: #ff6600;\">[18]&nbsp;<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-887390686_1.jpg\" alt=\"Deshidratarea la sportivi\" width=\"843\" height=\"562\" title=\"Deshidratarea la sportivi\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Deshidratarea_la_sportivi\"><\/span>Deshidratarea la sportivi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Este cunoscut faptul c\u0103 sportivii pot&nbsp;s\u0103 piard\u0103 \u00eentre 6-10 % din greutatea corporal\u0103 \u00een timpul antrenamentelor, din cauza transpira\u021biei, ceea ce poate duce la deshidratare, dac\u0103 nu se completeaz\u0103 lichidele \u00een cantit\u0103\u021bi corecte. \u00cen general, consumul de lichide este mult mai mic dec\u00e2t cantitatea de ap\u0103 eliminat\u0103.&nbsp;<span style=\"color: #ff6600;\">[17]<\/span> Chiar \u0219i \u00een cazul unei forme relativ u\u0219oare de deshidratare, \u00een cazul sportivilor pot ap\u0103rea urm\u0103toarele simptome:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Randament sc\u0103zut<\/li><li>Rezisten\u021b\u0103 slab\u0103<\/li><li>Oboseal\u0103&nbsp;crescut\u0103<\/li><li>Termogenez\u0103 insuficient\u0103<\/li><li>Depunerea unui efort mai mare \u00een timpul activit\u0103\u021bilor fizice&nbsp;<span style=\"color: #ff6600;\">[6] [7]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acestea sunt principalele motive pentru care este important s\u0103 hidrat\u0103m organismul \u0219i de asemenea s\u0103 reducem stresul oxidativ indus de exerci\u021bii.&nbsp;<span style=\"color: #ff6600;\">[8]<\/span> Cercet\u0103rile au ar\u0103tat c\u0103, \u00een special&nbsp;sportivii \u00eencep\u0103tori sunt expu\u0219i riscului de deshidratare din cauza unei cre\u0219teri bru\u0219te a activit\u0103\u021bii fizice.&nbsp;<span style=\"color: #ff6600;\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Efectele temperaturii asupra deshidrat\u0103rii \u00een timpul activit\u0103\u021bii sportive<\/h3>\n\n\n\n<p>Numeroase studii confirm\u0103 faptul c\u0103 sportivii sunt mai sensibili la deshidratare dac\u0103 se antreneaz\u0103 la temperaturi mai ridicate, \u00een compara\u021bie cu antrenamentele unde temperaturile sunt mai bl\u00e2nde.&nbsp;<span style=\"color: #ff6600;\">[11] [12] [13]<\/span> \u00cen decursul unei ore de exerci\u021bii, un sportiv pierde aproximativ 4 pahare de lichide \u00een func\u021bie de greutatea lui corporal\u0103 \u0219i transpira\u021bie. Cu c\u00e2t este mai intens antrenamentul \u0219i mediul \u00eenconjur\u0103tor mai cald, cu at\u00e2t se elimin\u0103 mai mult\u0103 ap\u0103.&nbsp;<span style=\"color: #ff6600;\">[5]<\/span>&nbsp;Sportul la temperaturi calde cu un aport insuficient de lichide poate avea consecin\u021be serioase pe termen lung, cum ar fi:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>febr\u0103<\/li><li>Accident vascular<\/li><li>Probleme cardiace<\/li><li>Hipotensiune<\/li><li>Fluxul sanguin slab la nivelul mu\u0219chilor&nbsp;<span style=\"color: #ff6600;\">[14]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_5749.jpeg\" alt=\"Deshidratarea \u00een timpul antrenamentelor\"\/><\/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\">Deshidratarea \u00een timpul antrenamentelor<\/h3>\n\n\n\n<p>Dac\u0103 \u00een timpul antrenamentelor sau la finalul acestora observa\u021bi simptomele de deshidratare pe care le-am descris mai sus, proceda\u021bi \u00een felul urm\u0103tor:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00centrerupe\u021bi exerci\u021biile \u0219i odihni\u021bi-v\u0103<\/li><li>P\u0103r\u0103si\u021bi zona c\u0103lduroas\u0103 \u0219i r\u0103cori\u021bi-v\u0103<\/li><li>Scoate\u021bi hainele \u00een exces<\/li><li>Consuma\u021bi b\u0103uturi sportive pentru rehidratare \u0219i pentru suplimentarea lichidelor \u0219i mineralelor<\/li><li>Consuma\u021bi minim doi litri de lichide \u00een urm\u0103toarele 2-4 ore<\/li><li>\u00cencerca\u021bi s\u0103 v\u0103 odihni\u021bi \u00een urm\u0103toarele 24 de ore \u0219i consuma\u021bi lichide<\/li><li>Dup\u0103 c\u00e2teva ore ar trebui s\u0103 v\u0103 sim\u021bi\u021bi mult mai bine, de\u0219i corpul se rehidrateaz\u0103 \u00een decursul a 36 de ore&nbsp;<span style=\"color: #ff6600;\">[17]<\/span><\/li><\/ul>\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 evita\u021bi problemele cauzate de deshidratare, trebuie s\u0103 consuma\u021bi \u00een mod regulat lichide \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament \u0219i pe parcursul zilei. Mai jos, ve\u021bi g\u0103si o prezentare privind raportul optim de lichide.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hidratarea_inainte_in_timpul_si_dupa_antrenament\"><\/span>Hidratarea \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cen aceast\u0103 sec\u021biune v\u0103 vom spune care sunt dozele ideale de lichide \u00een faza de pre-antrenament, \u00een timpul antrenamentului \u0219i, de asemenea, dup\u0103 exerci\u021biile fizice. De asemenea, ve\u021bi afla ce b\u0103uturi sunt potrivite pentru completarea lichidelor. <span style=\"color: #ff6600;\">&nbsp;[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Consumul de lichide \u00eenainte de antrenament<\/h3>\n\n\n\n<p>Indiferent dac\u0103 merge\u021bi la sala de fitness, alerga\u021bi, schia\u021bi sau \u00eenota\u021bi, ar trebui s\u0103 consuma\u021bi 2 pahare cu ap\u0103 cu 2 ore \u00eenainte de antrenament. Cu jum\u0103tate de or\u0103 \u00eenainte mai be\u021bi 250 ml de ap\u0103. [22]&nbsp;Pute\u021bi s\u0103 alege\u021bi ap\u0103 sau un produs care \u00een timpul antrenamentului v\u0103 ofer\u0103 energie \u0219i de asemenea v\u0103 ajut\u0103 s\u0103 \u00eembun\u0103t\u0103\u021bi\u021bi performan\u021ba. V\u0103 recomand\u0103m b\u0103uturile de pre-antrenament, precum <a href=\"https:\/\/gymbeam.ro\/bcaa\" class=\"ek-link\">BCAA<\/a> drink sau b\u0103uturi ionice.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/drink-hydration.png\" alt=\"Consumul de lichide \u00een timpul antrenamentelor\" width=\"843\" height=\"562\" title=\"Consumul de lichide \u00een timpul antrenamentelor\"\/><\/figure><\/div>\n\n\n\n<p>\u00cenainte s\u0103 alege\u021bi produsul adecvat,&nbsp;nu uita\u021bi s\u0103 citi\u021bi \u0219i ingredientele. O combina\u021bie ideal\u0103 \u00eenainte de antrenament trebuie s\u0103 con\u021bin\u0103 14 g carbohidra\u021bi, 28 mg de potasiu \u0219i 100 mg de sodiu la 250 ml. Carbohidra\u021bii din b\u0103utur\u0103 ar trebui s\u0103 fie din glucoz\u0103, sucroz\u0103 sau fructoz\u0103, deoarece acestea se diger\u0103 rapid \u0219i u\u0219or. Ave\u021bi grij\u0103 ca b\u0103utura de pre-antrenament&nbsp; s\u0103 nu fie carbogazoas\u0103, ar putea s\u0103 v\u0103 irite la stomac. <span 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\n<h3 class=\"wp-block-heading\">Consumul de lichide \u00een timpul antrenamentelor<\/h3>\n\n\n\n<p>\u00cen timpul activit\u0103\u021bii fizice, \u00eencerca\u021bi s\u0103 be\u021bi 100 p\u00e2n\u0103 la 150 ml lichide la fiecare 15-20 de minute. V\u0103 ajut\u0103 s\u0103 men\u021bine\u021bi mu\u0219chii hidrata\u021bi \u0219i s\u0103 reduce\u021bi senza\u021bia de oboseal\u0103.<span 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\n<p>B\u0103uturile potrivite \u00een timpul antrenamentului sunt ap\u0103 mineral\u0103 sau aminoacizi. Pentru a v\u0103 forma o idee despre c\u00e2t de important\u0103 este hidratarea \u00een timpul antrenamentelor, am preg\u0103tit un tabel \u00een care vom compara consumul de lichide \u0219i \u00een func\u021bie de sexul persoanei. Informa\u021biile din tabel sunt ilustrate pe exemplul unui b\u0103rbat \u0219i unei femei de 28 de ani care desf\u0103\u0219oar\u0103 activit\u0103\u021bi fizice \u00eentr-un mediu normal. <span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Gen<\/th><th class=\"has-text-align-center\" data-align=\"center\">Intensitatea antrenamentului<\/th><th class=\"has-text-align-center\" data-align=\"center\">Durata antrenamentului<\/th><th class=\"has-text-align-center\" data-align=\"center\">Propor\u021bia de ap\u0103<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017dENA<\/strong> 168 cm 65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">sc\u0103zut\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sc\u0103zut\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">medie<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">800 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">medie<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 300 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 500 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>MU\u017d<\/strong> 178 cm 85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">sc\u0103zut\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">sc\u0103zut\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 100 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">medie<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">900 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">medie<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 300 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">ridicat\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minute<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 600 ml<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Consumul de lichide dup\u0103 antrenament<\/h3>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 fi\u021bi&nbsp;foarte aten\u021bi \u0219i preci\u0219i, cel mai bine ar fi s\u0103 v\u0103 c\u00e2nt\u0103ri\u021bi \u00eenainte \u0219i dup\u0103 antrenament.&nbsp;Pentru fiecare 0,5 kg ap\u0103 eliminat\u0103&nbsp;ar trebui s\u0103 completa\u021bi&nbsp;jum\u0103tate de litru de lichide.&nbsp;[4]&nbsp;Dac\u0103 v\u0103 antrena\u021bi mai mult de o or\u0103,&nbsp;alege\u021bi suc de fructe diluat cu ap\u0103 sau&nbsp;b\u0103utur\u0103 hipotonic\u0103&nbsp;ori&nbsp;b\u0103utur\u0103 RTD, aceste b\u0103uturi v\u0103 ofer\u0103 suficiente&nbsp;vitamine, carbohidra\u021bi pentru un plus de energie \u0219i&nbsp;minerale&nbsp;pentru completarea electroli\u021bilor, pe care i-a\u021bi pierdut prin transpira\u021bie \u00een timpul exerci\u021biilor (sodiu, potasiu, magneziu).&nbsp;<span style=\"color: #ff6600;\">[4]<\/span>&nbsp;Dac\u0103 nu sunte\u021bi obi\u0219nui\u021bi cu b\u0103uturi la sticl\u0103,&nbsp;\u00eencerca\u021bi ap\u0103 de cocos&nbsp;care con\u021bine suficient potasiu, magneziu, calciu \u0219i fosfor.&nbsp;<span style=\"color: #ff6600;\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Persoanele cu transpira\u021bie mai s\u0103rat\u0103, ar trebui s\u0103 se hidrateze combin\u00e2nd apa cu b\u0103uturi destinate sportivilor at\u00e2t \u00een timpul antrenamentelor, c\u00e2t \u0219i dup\u0103 pentru a evita hiponatremia (nivel sc\u0103zut de sodiu din cauza excesului de ap\u0103). Sodiul, \u00eempreun\u0103 cu potasiul \u0219i <a href=\"https:\/\/gymbeam.ro\/magneziu\" class=\"ek-link\">magneziul<\/a>, este eliminat prin transpira\u021bie, prin urmare este important s\u0103 se completeze ace\u0219ti electroli\u021bi. De asemenea, persoanele care transpir\u0103 mai mult ar trebui s\u0103 consume mai multe lichide dec\u00e2t normele recomandate.<span style=\"color: #ff6600;\"> [20]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"Consumul de lichide dup\u0103 antrenament\" width=\"843\" height=\"562\" title=\"Consumul de lichide dup\u0103 antrenament\"\/><\/figure><\/div>\n\n\n\n<p>\u00cen general, sportivii au un plan personalizat de hidratare preg\u0103tit cu ajutorul speciali\u0219tilor. Practic, este vorba despre un plan de hidratare prin care se urm\u0103re\u0219te minimalizarea pierderilor de lichide \u0219i ajut\u0103 la men\u021binerea echilibrului lichidelor din organism. <span style=\"color: #ff6600;\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">B\u0103uturi nepotrivite consumului \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament<\/h3>\n\n\n\n<p>Apa aromatizat\u0103 sau sucurile de fructe nu sunt sursele de lichide recomandate. B\u0103uturile cu con\u021binut ridicat de zah\u0103r sunt b\u0103uturi care deshidrateaz\u0103 organismul \u0219i nu sunt recomandate pentru a fi folosite pentru hidratare. Dac\u0103 nu v\u0103 satisface apa simpl\u0103, atunci v\u0103 pute\u021bi cump\u0103ra ap\u0103 mineral\u0103 f\u0103r\u0103 calorii, care nu con\u021bine zah\u0103r. \u00cen sticla de fitness cu ap\u0103 mai pute\u021bi ad\u0103uga frunze de ment\u0103, l\u0103m\u00e2ie sau alte buc\u0103\u021bi de fructe. Pute\u021bi s\u0103 folosi\u021bi \u0219i sucul de fructe diluat cu ap\u0103, important este s\u0103 v\u0103 hidrata\u021bi tot timpul organismul.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537522498.jpg\" alt=\"Hidratare, suc de fructe, smoothie\" width=\"843\" height=\"562\" title=\"Hidratare, suc de fructe, smoothie\"\/><\/figure><\/div>\n\n\n\n<p>Ce b\u0103utur\u0103 prefera\u021bi \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament?&nbsp;Folosi\u021bi b\u0103uturi destinate sportivilor, sau prefera\u021bi apa simpl\u0103?&nbsp;Scrie\u021bi-ne \u00een sec\u021biunea de comentarii din ce este format regimul vostru de hidratare. De asemenea, pute\u021bi s\u0103 distribui\u021bi articolul pentru a-i ajuta \u0219i pe prietenii vo\u0219tri s\u0103 afle aceste informa\u021bii.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/sports-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tSports Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/rtd-drinks\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRTD Drinks\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Consumul optim de lichide \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament \u00eempiedic\u0103 deshidratarea. Urma\u021bi regimul de hidratare \u0219i be\u021bi regulat ap\u0103 sau b\u0103uturi sportive.<\/p>\n","protected":false},"author":25,"featured_media":115573,"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":[95],"tags":[6626,7628,7640],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296611","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>Hidratarea corect\u0103 \u00eenainte, \u00een timpul \u0219i dup\u0103 terminarea antrenamentelor \u0219i cum trebuie evitat\u0103 deshidratarea - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Consumul optim de lichide \u00eenainte, \u00een timpul \u0219i dup\u0103 antrenament \u00eempiedic\u0103 deshidratarea. 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