{"id":296959,"date":"2020-06-09T21:49:00","date_gmt":"2020-06-09T19:49:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=296959"},"modified":"2023-09-01T13:43:04","modified_gmt":"2023-09-01T11:43:04","slug":"hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/","title":{"rendered":"Hidracija pred, med in po treningu ter kako se izogniti dehidraciji"},"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.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/#Viri_vode_in_vnos_tekocin\" title=\"Viri vode in vnos teko\u010din\">Viri vode in vnos teko\u010din<\/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.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/#Idealen_dnevni_vnos_vode_in_tekocin\" title=\"Idealen dnevni vnos vode in teko\u010din\">Idealen dnevni vnos vode in teko\u010din<\/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.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/#Dehidracija_kot_problem_pomanjkanja_vode\" title=\"Dehidracija kot problem pomanjkanja vode\">Dehidracija kot problem pomanjkanja vode<\/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.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/#Prejemanje_tekocin_pri_sportu\" title=\"Prejemanje teko\u010din pri \u0161portu\">Prejemanje teko\u010din pri \u0161portu<\/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.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/#Dehidracija_pri_sportnikih\" title=\"Dehidracija pri \u0161portnikih\">Dehidracija pri \u0161portnikih<\/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.si\/blog\/hidracija-pred-med-in-po-treningu-ter-kako-se-izogniti-dehidraciji\/#Hidracija_pred_med_in_po_treningu\" title=\"Hidracija pred, med in po treningu\">Hidracija pred, med in po treningu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Bi morali \u010dez dan popiti en, dva ali <strong>tri litre vode<\/strong>?<strong> Koliko<\/strong> zna\u0161a idealni <strong>vnos teko\u010dine<\/strong> \u010dez dan <strong>\u0161portne aktivnosti<\/strong>? Ali veste, kako pravilno hidrirati telo <strong>pred, med in po treningu?<\/strong> Preberite si, kako prepre\u010diti dehidracijo, kako izbolj\u0161ati re\u017eim pitja in tudi, katere pija\u010de so idealne za <strong>nadome\u0161\u010danje teko\u010din za \u0161portnike<\/strong>. Sledite tem nasvetom in videli boste, da se vam <strong>bo<\/strong> <strong>telo zahvalilo<\/strong>. Vzemite kozarec vode in <strong>se spustite v branje.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Voda je bistvo \u017eivljenja,<\/strong> saj lahko ljudje brez nje \u017eivimo le nekaj dni. Voda predstavlja 75%&nbsp; telesne te\u017ee otroka, pri <strong>odraslih<\/strong> pa pribli\u017eno <strong>55-70%<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[1]<\/span>&nbsp;Re\u017eim rednega pitja je <strong>potreben za zdravje ljudi <\/strong>in pravilno delovanje organov ali ohranjanje notranjega telesnega ravnovesja. Vsaka kemi\u010dna reakcija, vklju\u010dno s proizvodnjo energije ali izkori\u0161\u010danjem le-te, procesom razgradnje in shranjevanja glukoze, <strong>potrebuje vodo<\/strong>. \u0160ele ko je va\u0161e telo dovolj hidrirano, lahko encimi in hormoni <strong>raz\u0161irijo svoj potencial,<\/strong> <strong>njihov u\u010dinek po treningu<\/strong> pa se v celoti izrazi.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Hidracija pred, med in po treningu\" width=\"843\" height=\"562\" title=\"Hidracija pred, med in po treningu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Viri_vode_in_vnos_tekocin\"><\/span>Viri vode in vnos teko\u010din<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Primarni <strong>vir teko\u010din je voda.<\/strong> Teko\u010dine lahko v telo prejmemo tudi<strong> z u\u017eivanjem hrane<\/strong>, ki je procentualno bogata z vodo. Velja predvsem za<strong> vodeno sadje in zelenjavo.<\/strong> V tabeli najdete <strong>jasno razvr\u0161\u010deno hrano<\/strong> glede na dele\u017e vode. <span style=\"color:#ff6600\" class=\"tadv-color\">[3]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Dele\u017e vode %<\/th><th class=\"has-text-align-center\" data-align=\"center\">Hrana<\/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\">mleko brez ma\u0161\u010dobe, lubenica, jagode, zelena solata, zelje, zelena, \u0161pina\u010da, kumarice, kuhana bu\u010da<\/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\">sadni sok, jogurt, jabolko, grenivke, pomaran\u010de, korenje, brokoli, hru\u0161ka, ananas<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 79 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">banana, avokado, skuta, rikota, krompir, koruza, kozice<\/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\">testenine, stro\u010dnice, losos, sladoled, pi\u0161\u010dan\u010dje prsi<\/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\">goveje meso, sir feta, zrezek<\/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\">pica<\/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\">kruh, pecivo<\/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\">pita, pi\u0161koti<\/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\">maslo, margarina, rozine<\/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\">ore\u0161\u010dki, \u010dokoladni pi\u0161kotki, krekerji, \u017eitarice, ara\u0161idovo maslo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">0 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">olja, sladkor<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Koli\u010dina vode, ki jo ljudje prejmejo iz pija\u010d in hrane, se <strong>spreminja glede na slog prehranjevanja.<\/strong> Medtem ko so v Zdru\u017eenih dr\u017eavah Amerike strokovnjaki ocenili, da 22% vode prihaja iz hrane, je <strong>v evropskih dr\u017eavah ta \u0161tevilka vi\u0161ja.<\/strong> Ve\u010dinoma v dr\u017eavah, kjer ljudje u\u017eivajo veliko sadja in zelenjave, na primer v Gr\u010diji.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Sadje in zelenjava kot vir teko\u010dine\" width=\"843\" height=\"562\" title=\"Sadje in zelenjava kot vir teko\u010dine\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Idealen_dnevni_vnos_vode_in_tekocin\"><\/span>Idealen dnevni vnos vode in teko\u010din<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnogi ljudje trpijo za <strong>pomanjkanjem vode<\/strong>, ne da bi vedeli. Samo za proces dihanja, znojenja in izlo\u010danja <strong>dnevno porabimo 2,5 litra teko\u010dine.<\/strong> To je razlog, zakaj splo\u0161ni standardi omenjajo <strong>minimalni vnos teko\u010dine za 2-3 litre na dan<\/strong>. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span>&nbsp;To je minimalni vnos in ga je treba <strong>pove\u010dati ob \u0161portni aktivnosti<\/strong> ali v vro\u010dih poletnih dneh.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pomeni, da bi morali dnevno popiti v<strong>saj 8-12 kozarcev vode<\/strong>, medtem ko bi jih 5 moralo biti sestavljeno iz \u010diste vode. Vendar je ta ukrep idealen <strong>v dnevih, ko nimate treningov.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dober na\u010din izra\u010duna <strong>idealnega vnosa teko\u010din <\/strong>je, da pomno\u017eite 50 ml s \u0161tevilom kilogramov telesne te\u017ee.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[21] <\/span>Na primer,<strong> 80 kg x 50 ml = 4000 ml<\/strong>, torej \u010de tehtate 80 kg, mora va\u0161 dnevni vnos teko\u010din iz hrane in pija\u010d dose\u010di <strong>4 litre.<\/strong> Va\u0161 optimalni dotok teko\u010dine se lahko izra\u010duna s pomo\u010djo <a href=\"https:\/\/www.camelbak.com\/en\/hydrated\/hydration-calculator\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">kalkulatorja hidracije<\/a>.&nbsp;<\/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=\"Dehidracija_kot_problem_pomanjkanja_vode\"><\/span>Dehidracija kot problem pomanjkanja vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nasprotno hidraciji je <strong>dehidracija<\/strong>. Izraz dehidracija lahko razumemo kot <strong>zmanj\u0161anje koli\u010dine teko\u010dine v organizmu<\/strong>, torej negativno ravnovesje vode v \u010dlove\u0161kem telesu. Povzro\u010di jo lahko <strong>nezadosten vnos teko\u010din <\/strong>ali pove\u010dana izguba teko\u010din kot posledica <strong>pretiranega znojenja ali izlo\u010danja.<\/strong> Po standardih je dehidrirana oseba tista, ki zaradi pomanjkanja teko\u010dine izgubi ve\u010d kot 2% telesne te\u017ee. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span> Dehidracija je bolezen, za katero so <strong>zna\u010dilni simptomi<\/strong>, kot so:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>suha usta<\/strong><\/li><li><strong>minimalno uriniranje<\/strong> \u010dez dan<\/li><li>splo\u0161na <strong>\u0161ibkost<\/strong><\/li><li><strong>omotica<\/strong><\/li><li>temna barva <strong>urina<\/strong><\/li><li>suha <strong>razpokana usta<\/strong><\/li><li><strong>slaba elasti\u010dnost<\/strong> ko\u017ee &#8211; <strong>ko\u017ea se po v\u0161\u010dipu ne vrne<\/strong> na prvotno mesto <span style=\"color:#ff6600\" class=\"tadv-color\">[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>Simptomov dehidracije ni treba podcenjevati, zato priporo\u010damo<strong> re\u017eim rednega pitja<\/strong>, da se izognemo zdravstvenim zapletom, ki povzro\u010dajo dehidracijo.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28095,28104,69643,82273,87427,105532\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Posledice dehidracije za zdravje<\/h3>\n\n\n\n<p>Dehidracija je <strong>resna zdravstvena te\u017eava<\/strong> in ima lahko celo <strong>smrtne posledice<\/strong>, \u010de je \u010dlovek 3 &#8211; 4 dni brez teko\u010dine.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[25] <\/span>Med <strong>resne posledice dehidracije <\/strong>uvr\u0161\u010damo<strong>: <\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[15] [16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>delirij<\/strong>, ki lahko privede do demence in ogrozi ve\u010dinoma starej\u0161e ali bolne ljudi<\/li><li>te\u017eave pri delovanju <strong>ledvic<\/strong>&nbsp;<\/li><li>slab\u0161a <strong>sr\u010dna<\/strong> aktivnost&nbsp;<\/li><li><strong>glavoboli<\/strong><\/li><li>razpokana in<strong> suha ko\u017ea&nbsp;<\/strong><\/li><li><strong>prebavne<\/strong> te\u017eave<\/li><li>kroni\u010dne bolezni, ki ne izvirajo samo iz dehidracije, ampak zaradi razli\u010dnih dejavnikov, med katerimi <strong>prevladuje dehidracija<\/strong><\/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=\"Dehidracija povzro\u010da glavobol\" width=\"843\" height=\"562\" title=\"Dehidracija povzro\u010da glavobol\"\/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Osnovni nasveti, kako prepre\u010diti dehidracijo organizma<\/h3>\n\n\n\n<p>Najbolj\u0161a preventiva je <strong>slediti re\u017eimu rednega pitja<\/strong> tudi v \u010dasu, ko niste \u017eejni ali ko na telesu opazite opozorilne signale dehidracije. <strong>Teh nekaj nasvetov <\/strong>vam lahko pomaga <strong>ustvariti navado vna\u0161anja vode<\/strong> in vas nau\u010di, d se za\u0161\u010ditite pred pomanjkanjem teko\u010dine. &nbsp;<\/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>\u010ce telovadite,<strong> pazite na svoj re\u017eim pitja<\/strong> pred, med in po treningu.<\/li><li>Prejemajte teko\u010dine po vnaprej <strong>pripravljenem urniku.<\/strong> Ob toplem vremenu ali pri potenju se ne morete zana\u0161ati samo na ob\u010dutek \u017eeje.<\/li><li>\u010ce nimate \u010dasa spremljati vnos teko\u010din, na telefon <strong>namestite aplikacijo<\/strong>, ki bo to storila namesto vas in vas bo vsaki\u010d opomnila, kdaj je \u010das za pitje.&nbsp;<\/li><li><strong>Nadzirajte barvo urina.<\/strong> Ko ima barvo jabol\u010dnega soka, ste verjetno dehidrirani. Ko je va\u0161 urin v svetlo rumeni, je koli\u010dina va\u0161e teko\u010dine zadostna.&nbsp;<\/li><li><strong>S seboj vzemite<\/strong> <strong><a href=\"https:\/\/gymbeam.si\/shakerji\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">steklenico<\/a><\/strong> <strong>vode<\/strong>&nbsp; in pijte redno, vsakih 15\u201320 minut.&nbsp;<\/li><li>Izogibajte se pija\u010dam, ki vsebujejo <strong><a href=\"https:\/\/gymbeam.si\/kofein\" class=\"ek-link\">kofein<\/a>, napitke s kolo, kava in \u010daj.<\/strong> Ti so diureti\u010dni in <strong>vas lahko dehidrirajo.&nbsp;<\/strong><\/li><li>Izogibajte se <strong>alkoholnim pija\u010dam.<\/strong> Tudi kozarec piva je bolj diureti\u010den kot hidracijski.&nbsp;<\/li><li>Nosite <strong>ustrezne sloje obla\u010dil<\/strong> glede na letni \u010das, da se ne pregrejete ali znojite. <strong>Pri vadbi nosite samo en sloj <\/strong>lahkih obla\u010dil iz kakovostnih materialov. \u010cim prej zamenjajte obla\u010dila po treningu.<\/li><li>Ko se nenadoma po\u010dutite utrujeni, vas boli glavobol ali omotica, <strong>pijte vodo.<\/strong>&nbsp;[17]<\/li><\/ol>\n\n\n\n<p>Vsakdo bi se moral za\u0161\u010dititi pred dehidracijo, <strong>sploh pa \u0161portniki<\/strong>, ki jih zaradi <strong>znojenja in vadbe <\/strong>na toplem zraku ogro\u017ea pomanjkanje teko\u010dine in <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralov.<\/a><\/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=\"Vnos teko\u010dine v \u0161portu\" width=\"843\" height=\"562\" title=\"Vnos teko\u010dine v \u0161portu\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prejemanje_tekocin_pri_sportu\"><\/span>Prejemanje teko\u010din pri \u0161portu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Ali ste vedeli,<\/strong> da so \u0161portnikom \u017ee pred leti govorili, da je <strong>prejemanje teko\u010din nevarno<\/strong>? Skozi vsa leta se je razvijala zavest o p<strong>ravilni hidrataciji v \u0161portu.<\/strong> Zelo zanimivo je, kako je vsako stoletje spodbujalo <strong>druga\u010dno predstavo o hidracijski sferi.<\/strong> \u010ce bi tekel <strong>maraton leta 1900<\/strong>, bi ti svetovali, da je pitje teko\u010din skozi tekmovanje <strong>\u0161kodljivo.<\/strong> Prvak Jackie Meckler, ki je petkrat zmagal na tekmovanju Comrades Marathon, je to <strong>89 km progo pretekel a manj kot 6 urah <\/strong>z minimalno koli\u010dino teko\u010dine. Glede re\u017eima pitja je komentiral naslednje: &#8220;Te\u010di maraton <strong>brez dodajanja teko\u010din<\/strong> je bil <strong>glavni cilj teka\u010dev<\/strong> in dokaz uspe\u0161nosti v \u0161portu.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<p>Na enak na\u010din je <strong>Tom Simpson<\/strong>, virtuoz kolesarstva leta 1960, ki je rekel, da <strong>\u0161tiri majhne steklenice vode<\/strong> za dolge proge, kot je Tour de France, povsem zadostujejo. Po njegovem bi se <strong>kolesarji morali izogibati predvsem dirkam<\/strong> v toplem vremenu. Gre se le za <strong>vpra\u0161anje mo\u010di in volje.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pretiran vnos teko\u010din<\/h3>\n\n\n\n<p>En <strong>ekstrem je zamenjal drug,<\/strong> <strong>pretirano pitje teko\u010din<\/strong> je tudi postalo trend v \u0161portu. Pove\u010dan vnos vode je <strong>enako nevaren<\/strong> kot odsotnost teko\u010dine. Prese\u017eek teko\u010din <strong>povzro\u010di red\u010denje plazme<\/strong> in nizko raven natrija. To stanje lahko poznamo pod izrazom <strong>hiponatremija<\/strong>, ki ima lahko smrtne posledice. Prvi <strong>primer smrti hiponatremije<\/strong> je iz leta 1981, ko je teka\u010d maratona umrl zaradi &#8220;<strong>zastrupitve z vodo<\/strong>&#8220;. V letih 1985\u20132002 se je med \u0161portniki ve\u010dinoma na podro\u010dju vzdr\u017eljivostnih \u0161portov pojavljala <strong>ideja o pretiranem vnosu teko\u010dine.<\/strong> Zdravniki, strokovnjaki in oglasi so v tem \u010dasu priporo\u010dali pitje <strong>1200 ml na uro<\/strong>, kar je povzro\u010dilo 247 primerov hiponatremije, od tega <strong>7 smrtnih primerov.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Po letu 2007<\/strong> so se razmere umirile in zdaj se zavedamo, da bomo, \u010de <strong>pijemo ve\u010d, kot potimo<\/strong>, v te\u017eavah. Kot zgornja meja se je stabilizirala \u017ee omenjena <strong>2-odstotna dehidracija<\/strong>.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/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=\"Dehidracija pri \u0161portnikih\" width=\"843\" height=\"562\" title=\"Dehidracija pri \u0161portnikih\"\/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dehidracija_pri_sportnikih\"><\/span>Dehidracija pri \u0161portnikih<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Obi\u010dajno je, da <strong>\u0161portniki med treningom izgubijo 6-10% telesne te\u017ee zaradi znojenja<\/strong>, kar lahko privede do dehidracije, \u010de teko\u010dine ne vna\u0161ajo v pravih koli\u010dinah. <strong>Prostovoljni vnos teko\u010dine<\/strong> je obi\u010dajno ni\u017eji od <strong>znojene koli\u010dine vode.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><strong> Simptome lahko opazimo <\/strong>celo pri blagi obliki dehidracije:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>zmanj\u0161anje <strong>mo\u010di<\/strong><\/li><li><strong>\u0161ibka <\/strong>vzdr\u017eljivost<\/li><li>pove\u010dana<strong> utrujenost<\/strong><\/li><li>slaba <strong>termoregulacija<\/strong><\/li><li><strong>ve\u010dji napor<\/strong> za telesno aktivnost&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7]<\/span><\/li><\/ul>\n\n\n\n<p>To so razlogi, zaradi katerih je pomembno, da tekom telovadbe telo hidriramo in hkrati zmanj\u0161amo oksidativni stres. Raziskave so potrdile, da so ve\u010dinoma<strong> za\u010detniki<\/strong> izpostavljeni <strong>tveganju dehidracije<\/strong> zaradi nenadnega <strong>pove\u010danja telesne aktivnosti.&nbsp;<\/strong><\/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\">Vpliv temperature na dehidracijo med \u0161portom<\/h3>\n\n\n\n<p>\u0160tevilne \u0161tudije potrjujejo, <strong>da so \u0161portniki bolj dovzetni za dehidracijo<\/strong>, ko telovadijo pri vi\u0161jih temperaturah v nasprotju s treningi v blagi klimi.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[11] [12] [13]<\/span>&nbsp;\u0160portnik v eni uri <strong>izgubi pribli\u017eno za 4 kozarce teko\u010dine<\/strong>, odvisno od telesne te\u017ee in hitrosti potenja. Ve\u010d kot trenira in toplej\u0161e kot je okolje, <strong>ve\u010d vode se izgubi z znojenjem. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span> \u0160port pri visokih temperaturah in nezadostni koli\u010dini teko\u010din lahko ima <strong>resne posledice<\/strong>, kot so:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>vro\u010dina<\/li><li>kap<\/li><li>sr\u010dne te\u017eave<\/li><li>nizek krvi tlak<\/li><li>\u0161ibek pretok krvi v mi\u0161ice&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Dehidracija med trenngom\"\/><\/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\">Dehidracija med treningom<\/h3>\n\n\n\n<p>\u010ce <strong>opazite simptome dehidracije<\/strong>, ki smo jih omenili med treningom ali na koncu treninga, <strong>naredite naslednje<\/strong>:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>prenehajte z aktivnostjo<\/strong> in po\u010divajte<\/li><li>pojdite stran od son\u010dnega ali toplega okolja in<strong> se ohladite<\/strong><\/li><li><strong>slecite<\/strong> odve\u010dna obla\u010dila<\/li><li>si privo\u0161\u010dite <strong>\u0161portno pija\u010do<\/strong> za hidracijo za dopolnitev izgubljenih teko\u010din in mineralov<\/li><li>naslednje 2 &#8211; 4 ure popijte vsaj <strong>2 litra vode<\/strong><\/li><li><strong>po\u010divajte naslednjih 24 ur<\/strong> in nadaljujte s pitjem teko\u010din<\/li><li>&nbsp;v nekaj urah bis se morali po\u010dutiti bolje , \u010deprav se telo <strong>v\u010dasih rehidrira tekom 36 ur<\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[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>\u010ce se \u017eelite izogniti te\u017eavam, ki jih povzro\u010da dehidracija, morate teko\u010dino redno<strong> vna\u0161ati pred, med, po treningu<\/strong> in neprekinjeno \u010dez dan. \u010cez nekaj trenutkov vam razkrijemo optimalni dele\u017e teko\u010din.&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hidracija_pred_med_in_po_treningu\"><\/span>Hidracija pred, med in po treningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tem razdelku bomo govorili o <strong>idealni koli\u010dini teko\u010dine<\/strong> v fazi pred, med in po telesni aktivnosti. Hkrati boste ugotovili, <strong>katere pija\u010de so primerne za nadome\u0161\u010danje izgubljene teko\u010dine.<\/strong>&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vnos teko\u010dine pred treningom<\/h3>\n\n\n\n<p>\u010ce nameravate trenirati, te\u010di, smu\u010dati ali plavati, bi morali <strong>2 uri pred treningom popiti vsaj 2 kozarca vode.<\/strong> Pol ure pred treningom <strong>zau\u017eijte 250 ml vode.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[22] <\/span>Lahko je<strong> navadna voda<\/strong> ali pa si izberete izdelek, ki vam bo <strong>priskrbel energijo in vam pomagal pove\u010dati mo\u010d med treningom.<\/strong> Priporo\u010damo <a href=\"https:\/\/gymbeam.si\/napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbene napitke<\/a>, kot so&nbsp;<a href=\"https:\/\/gymbeam.si\/bcaa\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>&nbsp;napitek ali&nbsp;<a href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">izotoni\u010dni napitek.<\/a><\/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=\"Vnos teko\u010dine med treningom\" width=\"843\" height=\"562\" title=\"Vnos teko\u010dine med treningom\"\/><\/figure><\/div>\n\n\n\n<p>Preden izberete pravi izdelek, <strong>ne pozabite prebrati njegovo sestavo.<\/strong> Idealna kombinacija pred treningom je 14 g ogljikovih hidratov, 28 mg kalija in 100 mg natrija na 250 ml. Ogljikovi hidrati v pija\u010di naj bi prihajali iz glukoze, saharoze ali fruktoze, ker se <strong>hitro in enostavno prebavijo.<\/strong> Bodite pazljivi, da bo va\u0161 <a href=\"https:\/\/gymbeam.si\/napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">predvadbeni napitek<\/a>&nbsp;<strong>brez mehur\u010dkov<\/strong>, saj lahko nadra\u017ei \u017eelodec.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vnos teko\u010din med treningom<\/h3>\n\n\n\n<p>Med telesno dejavnostjo poskusite <strong>vsakih 15 &#8211; 20 minut popiti 100-150 ml teko\u010dine.&nbsp;<\/strong>Pomagala vam bo ohranjati <strong>hidratacijo mi\u0161ic<\/strong> in zmanj\u0161ati ob\u010dutek utrujenosti.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Primerni&nbsp;<a href=\"https:\/\/gymbeam.si\/napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">napitki med vadbo<\/a>&nbsp;so vitaminske vode ali&nbsp;<a href=\"https:\/\/gymbeam.si\/aminokisline\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">aminokisline<\/a>. Da bi si zamislili, kako poteka <strong>prava hidracija med treningom<\/strong>, smo za vas pripravili tabelo, v kateri primerjamo vnos teko\u010dine glede na spol. <strong>Podatki v tabeli <\/strong>so prikazani na primeru 28-letnega mo\u0161kega in \u017eenske med fizi\u010dno aktivnostjo v skupnem okolju.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Spol<\/th><th class=\"has-text-align-center\" data-align=\"center\">Intenzivnost treninga<\/th><th class=\"has-text-align-center\" data-align=\"center\">\u010cas treninga<\/th><th class=\"has-text-align-center\" data-align=\"center\">Koli\u010dina vode<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">\u017denska\n\n168 cm\n\n65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizka<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nizka<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minut<\/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\">srednje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">800 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">srednje<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minut<\/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\">visoka<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minut<\/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\">visoka<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minut<\/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\">MO\u0160KI\n\n178 cm\n\n85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">nizka<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">nizka<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minut<\/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\">srednje<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minut<\/td><td class=\"has-text-align-center\" data-align=\"center\">900 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">srednje<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minut<\/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\">visoka<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 minut<\/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\">visoka<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 minut<\/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\">Prejemanje teko\u010din po treningu<\/h3>\n\n\n\n<p>\u010ce \u017eelite biti <strong>zelo natan\u010dni<\/strong>, se je najbolje stehtati pred in po treningu. Za<strong> vsakih 0,5 kg vode, ki se izlo\u010di<\/strong>, morate zau\u017eiti <strong>pol litra teko\u010dine<\/strong>.&nbsp;[4]&nbsp;<strong>\u010ce telovadite ve\u010d kot eno uro<\/strong>, pijte sadni sok, razred\u010den z vodo, ali&nbsp;<a href=\"https:\/\/gymbeam.si\/izotonicni-napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">izotoni\u010dni napitek<\/a> ali&nbsp;<a href=\"https:\/\/gymbeam.si\/rtd-napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">RTD napitek<\/a>&nbsp;ki bo zagotovil zadostno koli\u010dino&nbsp;<a href=\"https:\/\/gymbeam.si\/vitamini\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">vitaminov<\/a>, ogljikovih hidratov za oskrbo z energijo in <a href=\"https:\/\/gymbeam.si\/minerali-1\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">mineralov<\/a>&nbsp;za oskrbo z elektroliti, ki ste se jih med vadbo znojili (natrij, kalij, magnezij). <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span>&nbsp;\u010ce niste navajeni na ustekleni\u010deno pija\u010do, <strong>poskusite s kokosovo vodo,<\/strong> ki vsebuje zadostno koli\u010dino kalija, magnezija, kalcija in fosforja.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p> Osebe, ki imajo <strong>ve\u010d slanega znoja<\/strong>, naj med tekom in po vadbi hidrirajo telo s kombinacijo \u010diste vode skupaj s  <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.si\/napitki\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portnimi pija\u010dami<\/a> da se izognejo hiponatremiji (nizka raven natrija v krvi zaradi prekomerne koli\u010dine vode). Natrij se skupaj s kalijem in <a href=\"https:\/\/gymbeam.si\/magnezij\" class=\"ek-link\">magnezijem <\/a>izlo\u010di iz telesa s potenjem in zato je <strong>pomembno, da se ti elektroliti dopolnjujejo. <\/strong>Na enak na\u010din bi morali ljudje, ki se znojimo ve\u010d kot ostali, po treningu prejeti ve\u010djo koli\u010dino teko\u010dine od priporo\u010denih.  <span style=\"color:#ff6600\" class=\"tadv-color\">[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=\"Vnos teko\u010dine po treningu\" width=\"843\" height=\"562\" title=\"Vnos teko\u010dine po treningu\"\/><\/figure><\/div>\n\n\n\n<p><strong>\u0160portniki<\/strong> si s pomo\u010djo specialistov ustvarijo <strong>na\u010drt za hidracijo po meri.<\/strong> To je urnik zau\u017eitih teko\u010din, ki <strong>zmanj\u0161uje izgubo vode<\/strong> in pomaga vzdr\u017eevati uravnote\u017eeno raven teko\u010dine.&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Niso primerni kot viri teko\u010dine pred, med in po treningu<\/h3>\n\n\n\n<p><strong>Aromatizirane sladke vode<\/strong> in sadni sokovi niso primeren vir teko\u010din. <strong>Pija\u010de z visoko vsebnostjo sladkorja<\/strong> dehidrirajo in ne nadome\u0161\u010dajo kozarca vode. \u010ce ne marate navadne vode, k<strong>upite aromatizirane mineralne vode brez kalorij<\/strong>, ki ne vsebujejo sladkorja. Poskusite lahko tudi dodajanje listov mete, limone ali drugih sadnih kosov v&nbsp; <a href=\"https:\/\/gymbeam.si\/plastenka-hydrator-1890ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">\u0161portno plastenko<\/a>&nbsp;z vodo. Kozarec vode lahko razred\u010dite tudi s sadnim sokom, a <strong>na koncu ves \u010das ohranjate svoje telo hidrirano.&nbsp;<\/strong><\/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=\"Hidracija, sadni sok, smoothie\" width=\"843\" height=\"562\" title=\"Hidracija, sadni sok, smoothie\"\/><\/figure><\/div>\n\n\n\n<p><strong>Katera pija\u010da vam je najljub\u0161a za pred, med in po treningu?<\/strong> Izbirate med \u0161portnimi napitki ali imate raje navadno vodo? <strong>Zapi\u0161ite nam pod komentarji, <\/strong>kaj tvori va\u0161 re\u017eim pitja. Veseli bomo, \u010de \u010dlanek <strong>podprete z deljenjem dalje<\/strong>, da tudi svoje prijatelje seznanite s hidracijo.<\/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>Obnavljanje izgubljenih teko\u010din in hidratacija pred, med, po treningu je prepre\u010devanje dehidracije. Upo\u0161tevajte re\u017eim pitja in redno pijte vodo ali \u0161portno pija\u010do.<\/p>\n","protected":false},"author":25,"featured_media":115575,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":9,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[122],"tags":[6627,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-296959","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hrana-in-zdrav-zivljenjski-slog","8":"tag-hidracija","9":"tag-zdrav-zivljenjski-slog","10":"tag-zdravje","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>Hidracija pred, med in po treningu ter kako se izogniti dehidraciji - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Obnavljanje izgubljenih teko\u010din in hidratacija pred, med, po treningu je prepre\u010devanje dehidracije. 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