{"id":299598,"date":"2018-12-05T18:59:00","date_gmt":"2018-12-05T17:59:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=299598"},"modified":"2025-05-05T11:54:17","modified_gmt":"2025-05-05T09:54:17","slug":"hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/","title":{"rendered":"Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii"},"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.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#Zdroje_vody_a_prijimanie_tekutin\" title=\"Zdroje vody a prij\u00edmanie tekut\u00edn\">Zdroje vody a prij\u00edmanie tekut\u00edn<\/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.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#Idealny_denny_prijem_tekutin_a_vody\" title=\"Ide\u00e1lny denn\u00fd pr\u00edjem tekut\u00edn a vody\">Ide\u00e1lny denn\u00fd pr\u00edjem tekut\u00edn a vody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#Dehydratacia_ako_problem_nedostatku_tekutin\" title=\"Dehydrat\u00e1cia ako probl\u00e9m nedostatku tekut\u00edn\">Dehydrat\u00e1cia ako probl\u00e9m nedostatku tekut\u00edn<\/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.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#Prijimanie_tekutin_v_sporte\" title=\"Prij\u00edmanie tekut\u00edn v \u0161porte\">Prij\u00edmanie tekut\u00edn v \u0161porte<\/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.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#Dehydratacia_u_sportovcov\" title=\"Dehydrat\u00e1cia u \u0161portovcov\">Dehydrat\u00e1cia u \u0161portovcov<\/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.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#Hydratacia_pred_pocas_a_po_treningu\" title=\"Hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu\">Hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Jeden, dva, alebo tri litre vody by ste mali vypi\u0165 denne? Ko\u013eko je ide\u00e1lny pr\u00edjem tekut\u00edn po\u010das d\u0148a pri podan\u00ed \u0161portov\u00e9ho v\u00fdkonu? Viete ako spr\u00e1vne hydratova\u0165 telo pred, po\u010das a po tr\u00e9ningu? Pre\u010d\u00edtajte si ako zabr\u00e1ni\u0165 dehydrat\u00e1cii, ako si upravi\u0165 pitn\u00fd re\u017eim aj to, ak\u00e9 n\u00e1poje s\u00fa ide\u00e1lne na doplnenie tekut\u00edn pre \u0161portovcov. Za\u010dnite sa t\u00fdmito radami riadi\u0165 a uvid\u00edte, \u017ee v\u00e1m va\u0161e telo po\u010fakuje. Vezmite si poh\u00e1r vody a pustite sa do \u010d\u00edtania.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Voda je esencia pre \u017eivot, preto\u017ee \u013eudia bez nej dok\u00e1\u017eu pre\u017ei\u0165 len nieko\u013eko dn\u00ed. Voda tvor\u00ed a\u017e 75 % telesnej hmotnosti doj\u010diat, u dospel\u00fdch je to okolo 55 &#8211; 70 %. <span style=\"color:#ff6600\" class=\"tadv-color\">[1]&nbsp;<\/span>Pravideln\u00fd pitn\u00fd re\u017eim je nevyhnutn\u00fd pre \u013eudsk\u00e9 zdravie a spr\u00e1vne fungovanie org\u00e1nov \u010di udr\u017eanie vn\u00fatornej rovnov\u00e1hy tela. Ka\u017ed\u00e1 chemick\u00e1 reakcia, vr\u00e1tane produkcie energie alebo utiliz\u00e1cie, procesu rozkladu a ukladania gluk\u00f3zy, potrebuje vodu. Iba vtedy, ak je telo dostato\u010dne z\u00e1sobovan\u00e9 tekutinami, m\u00f4\u017eu enz\u00fdmy a horm\u00f3ny rozvin\u00fa\u0165 svoj potenci\u00e1l a naplno sa prejav\u00ed ich efekt po tr\u00e9ningu. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC_0380.jpg\" alt=\"Hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu\" style=\"width:843px;height:562px\" title=\"Hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Zdroje_vody_a_prijimanie_tekutin\"><\/span>Zdroje vody a prij\u00edmanie tekut\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prim\u00e1rny zdroj tekut\u00edn je voda. Tekutiny v\u0161ak do tela m\u00f4\u017eeme prija\u0165 aj konzum\u00e1ciou potrav\u00edn percentu\u00e1lne bohat\u00fdch na vodu. Ide najm\u00e4 o vodnat\u00e9 ovocie a <a href=\"https:\/\/gymbeam.com\/blog\/tag\/zelenina\/\" class=\"ek-link\">zeleninu<\/a>. V tabu\u013eke n\u00e1jdete preh\u013eadne roztrieden\u00e9 potraviny pod\u013ea podielu vody. <span class=\"tadv-color\" style=\"color:#ff6600\">[3]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Percento vody %<\/th><th class=\"has-text-align-center\" data-align=\"center\">Potraviny<\/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\">mlieko bez tuku, mel\u00f3n, jahoda, zelen\u00fd \u0161al\u00e1t, kapusta, zeler, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/spenat\/\" class=\"ek-link\">\u0161pen\u00e1t<\/a>, kysl\u00e9 uhorky, varen\u00e1 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tekvica\/\" class=\"ek-link\">tekvica<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">80 &#8211; 89 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">ovocn\u00e1 \u0161\u0165ava, jogurt, jablko, grapefruit, pomaran\u010d, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/mrkva\/\" class=\"ek-link\">mrkva<\/a>, brokolica, hru\u0161ka, anan\u00e1s<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">70 &#8211; 79 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">ban\u00e1n, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/avokado\/\" class=\"ek-link\">avok\u00e1do<\/a>, cottage cheese, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ricotta\/\" class=\"ek-link\">ricotta<\/a>, zemiaky, kukurica, krevety<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">60 &#8211; 69 %<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/cestoviny\/\" class=\"ek-link\">cestoviny<\/a>, strukoviny, <a href=\"https:\/\/gymbeam.com\/blog\/tag\/losos\/\" class=\"ek-link\">losos<\/a>, zmrzlina, <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie prsia<\/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\"><a href=\"https:\/\/gymbeam.sk\/blog\/tag\/hovadzie-maso\/\">hov\u00e4dzie m\u00e4so<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.sk\/blog\/tag\/feta-syr\/\">syr feta<\/a>, steak<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">40 &#8211; 49 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">pizza<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 39 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">chlieb, pe\u010divo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 29 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">kol\u00e1\u010d, keksy<\/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, margar\u00edn, su\u0161en\u00e9 hrozienka<\/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\">orechy, \u010dokol\u00e1dov\u00e9 cookies, krekry, cere\u00e1lie, pracl\u00edky, ara\u0161idov\u00e9 maslo<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">0 %<\/td><td class=\"has-text-align-center\" data-align=\"center\">oleje, cukor<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Mno\u017estvo vody, ktor\u00fa \u013eudia prij\u00edmaj\u00fa z n\u00e1pojov a jed\u00e1l sa men\u00ed v z\u00e1vislosti od \u0161t\u00fdlu stravovania. K\u00fdm v Spojen\u00fdch \u0160t\u00e1toch Americk\u00fdch odborn\u00edci odhadli, \u017ee pribli\u017ene 22 % vody poch\u00e1dza zo stravy, v krajin\u00e1ch Eur\u00f3py je toto \u010d\u00edslo vy\u0161\u0161ie. Najm\u00e4 v \u0161t\u00e1toch, kde \u013eudia konzumuj\u00fa ve\u013ea ovocia a zeleniny, ako napr\u00edklad v Gr\u00e9cku. <span style=\"color:#ff6600\" class=\"tadv-color\">[2]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-995518546.jpg\" alt=\"Ovocie a zelenina ako zdroj tekut\u00edn\" style=\"width:843px;height:562px\" title=\"Ovocie a zelenina ako zdroj tekut\u00edn\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Idealny_denny_prijem_tekutin_a_vody\"><\/span>Ide\u00e1lny denn\u00fd pr\u00edjem tekut\u00edn a vody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Mnoho \u013eud\u00ed trp\u00ed nedostatkom tekut\u00edn bez toho, aby o tom vedeli. Len na proces d\u00fdchania, na potenie a vylu\u010dovanie minieme pribli\u017ene 2,5 litra tekut\u00edn denne. To je d\u00f4vodom pre\u010do v\u0161eobecn\u00e9 normy uv\u00e1dzaj\u00fa minim\u00e1lny pr\u00edjem tekut\u00edn na 2 a\u017e 3 litre za de\u0148. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span> Ide v\u0161ak o najmen\u0161iu d\u00e1vku, ktor\u00fa je nutn\u00e9 zv\u00fd\u0161i\u0165 pri vykon\u00e1van\u00ed \u0161portovej aktivity alebo po\u010das hor\u00facich letn\u00fdch dn\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To znamen\u00e1, \u017ee denne by ste mali vypi\u0165 aspo\u0148 8 a\u017e 12 poh\u00e1rov vody, pri\u010dom 5 z nich by mala tvori\u0165 \u010dist\u00e1 voda. T\u00e1to mierka je v\u0161ak ide\u00e1lna po\u010das dn\u00ed, v ktor\u00fdch nem\u00e1te tr\u00e9ning.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dobr\u00fdm sp\u00f4sobom ako si vypo\u010d\u00edta\u0165 ide\u00e1lny denn\u00fd pr\u00edjem tekut\u00edn je vyn\u00e1sobi\u0165 50 ml po\u010dtom kilogramov va\u0161ej telesnej hmotnosti. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span>&nbsp;Napr\u00edklad 80 kg x 50 ml = 4000 ml, a teda ak v\u00e1\u017eite 80 kilogramov v\u00e1\u0161 denn\u00fd pr\u00edjem tekut\u00edn z jedla aj n\u00e1pojov by mal dosiahnu\u0165 4 litre. Svoj optim\u00e1lny pr\u00edjem tekut\u00edn si tie\u017e m\u00f4\u017eete vypo\u010d\u00edta\u0165 prostredn\u00edctvom hydrata\u010dnej kalkula\u010dky.<\/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=\"Dehydratacia_ako_problem_nedostatku_tekutin\"><\/span>Dehydrat\u00e1cia ako probl\u00e9m nedostatku tekut\u00edn<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Opakom spr\u00e1vnej hydrat\u00e1cie je dehydrat\u00e1cia. Pod pojmom dehydrat\u00e1cia rozumieme zmen\u0161enie objemu tekut\u00edn v organizme, a teda negat\u00edvnu bilanciu vody v \u013eudskom tele. M\u00f4\u017ee ju sp\u00f4sobi\u0165 nedostato\u010dn\u00fd pr\u00edjem tekut\u00edn alebo zv\u00fd\u0161en\u00e1 strata tekut\u00edn v d\u00f4sledku nadmern\u00e9ho potenia \u010di vylu\u010dovania. Pod\u013ea noriem pova\u017eujeme osobu za dehydrovan\u00fa, ak strat\u00ed viac ako 2% svojej hmotnosti v d\u00f4sledku nedostatku tekut\u00edn. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span>&nbsp;Dehydrat\u00e1cia je choroba, ktor\u00e1 sa prejavuje pr\u00edznakmi, ako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sucho v \u00fastach<\/li>\n\n\n\n<li>minimum mo\u010denia v priebehu d\u0148a<\/li>\n\n\n\n<li>celkov\u00e1 slabos\u0165<\/li>\n\n\n\n<li>z\u00e1vraty<\/li>\n\n\n\n<li>tmav\u00e9 sfarbenie mo\u010du<\/li>\n\n\n\n<li>vysu\u0161en\u00e9 popraskan\u00e9 pery<\/li>\n\n\n\n<li>zl\u00e1 elasticita ko\u017ee &#8211; po u\u0161tipnut\u00ed sa v\u00e1m poko\u017eka nevr\u00e1ti na p\u00f4vodn\u00e9 miesto <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prejavy dehydrat\u00e1cie netreba podceni\u0165, a preto v\u00e1m odpor\u00fa\u010dame pravideln\u00fd pr\u00edsun tekut\u00edn, aby ste sa vyhli zdravotn\u00fdm komplik\u00e1ci\u00e1m, ktor\u00e9 dehydrat\u00e1cia sp\u00f4sobuje.<\/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\">Zdravotn\u00e9 n\u00e1sledky dehydrat\u00e1cie<\/h3>\n\n\n\n<p>Dehydrat\u00e1cia je seri\u00f3zny zdravotn\u00fd probl\u00e9m a m\u00f4\u017ee ma\u0165 a\u017e smrte\u013en\u00e9 n\u00e1sledky, ak je \u010dlovek bez tekut\u00edn 3 &#8211; 4 dni.<span style=\"color:#ff6600\" class=\"tadv-color\"> [25]<\/span> Medzi z\u00e1va\u017en\u00e9 d\u00f4sledky dehydrat\u00e1cie rad\u00edme<span style=\"color:#ff6600\" class=\"tadv-color\"> [15] [16]<\/span>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>del\u00edrium, ktor\u00e9 m\u00f4\u017ee vy\u00fasti\u0165 do demencie a hroz\u00ed star\u0161\u00edm alebo chor\u00fdm \u013eu\u010fom<\/li>\n\n\n\n<li>probl\u00e9my s fungovan\u00edm obli\u010diek<\/li>\n\n\n\n<li>zhor\u0161en\u00e1 \u010dinnos\u0165 srdca<\/li>\n\n\n\n<li>bolesti hlavy<\/li>\n\n\n\n<li>popraskan\u00e1 a such\u00e1 poko\u017eka<\/li>\n\n\n\n<li>tr\u00e1viace \u0165a\u017ekosti<\/li>\n\n\n\n<li>chronick\u00e9 ochorenia, ktor\u00e9 nevznikaj\u00fa len kv\u00f4li dehydrat\u00e1cii, ale v d\u00f4sledku viacer\u00fdch faktorov, medzi ktor\u00fdmi dominuje dehydrat\u00e1cia<\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-943130154.jpg\" alt=\"Dehydrat\u00e1cia sp\u00f4sobuje bolesti hlavy\" style=\"width:843px;height:562px\" title=\"Dehydrat\u00e1cia sp\u00f4sobuje bolesti hlavy\"\/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Z\u00e1kladn\u00e9 tipy ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii organizmu<\/h3>\n\n\n\n<p>Najlep\u0161ou prevenciou je dodr\u017eiavanie pravideln\u00e9ho pitn\u00e9ho re\u017eimu, aj v \u010dase, ke\u010f nec\u00edtite sm\u00e4d, alebo na sebe nespozorujete varovn\u00e9 sign\u00e1ly dehydrat\u00e1cie. T\u00fdchto p\u00e1r r\u00e1d v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 vytvori\u0165 si n\u00e1vyk prij\u00edma\u0165 vodu a chr\u00e1ni\u0165 sa pred nedostatkom tekut\u00edn.<\/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>Ak cvi\u010d\u00edte, dbajte na pravideln\u00fd pr\u00edsun tekut\u00edn pred, po\u010das aj po tr\u00e9ningu.<\/li>\n\n\n\n<li>Prij\u00edmajte tekutiny pod\u013ea vopred pripraven\u00e9ho rozvrhu. Najm\u00e4 v \u010dase hor\u00fa\u010dav, alebo pri poten\u00ed sa nem\u00f4\u017eete spolieha\u0165 na to, a\u017e sa dostav\u00ed pocit sm\u00e4du.<\/li>\n\n\n\n<li>Ak nest\u00edhate sledova\u0165 v\u00e1\u0161 pr\u00edjem tekut\u00edn, nain\u0161talujte si aplik\u00e1ciu, ktor\u00e1 to urob\u00ed za v\u00e1s a upozorn\u00ed v\u00e1s zaka\u017ed\u00fdm, ke\u010f sa potrebujete napi\u0165.<\/li>\n\n\n\n<li>Kontrolujte si farbu mo\u010du. Ak m\u00e1 farbu jablkov\u00e9ho d\u017e\u00fasu, ste pravdepodobne dehydrovan\u00fd. Pokia\u013e je v\u00e1\u0161 mo\u010d svetlo \u017eltej farby, m\u00e1te podiel tekut\u00edn v poriadku.<\/li>\n\n\n\n<li>Noste so sebou f\u013ea\u0161u vody a pravidelne si ka\u017ed\u00fdch 15 &#8211; 20 min\u00fa\u0165 doprajte hlt n\u00e1poja.<\/li>\n\n\n\n<li>Vyhnite sa n\u00e1pojom obsahuj\u00facim <a href=\"https:\/\/gymbeam.sk\/kofein\" class=\"ek-link\">kofe\u00edn<\/a>, colov\u00fdm n\u00e1pojom, k\u00e1ve i \u010daju. Tie s\u00fa toti\u017e mo\u010dopudn\u00e9 a m\u00f4\u017eu v\u00e1s dehydrova\u0165.<\/li>\n\n\n\n<li>Vyvarujte sa alkoholick\u00fdch n\u00e1pojov. Aj poh\u00e1r piva je viac mo\u010dopudn\u00fd ako hydrata\u010dn\u00fd.<\/li>\n\n\n\n<li>Noste primeran\u00e9 vrstvy oble\u010denia pod\u013ea ro\u010dn\u00e9ho obdobia, aby ste sa pr\u00edli\u0161 neprehrievali a zbyto\u010dne sa nepotili. Pri cvi\u010den\u00ed noste jednu vrstvu \u013eahk\u00e9ho oble\u010denia z kvalitn\u00fdch materi\u00e1lov. Po tr\u00e9ningu sa \u010do najr\u00fdchlej\u0161ie prezle\u010dte do such\u00fdch \u0161iat.<\/li>\n\n\n\n<li>Pokud v\u00e1s p\u0159epadne n\u00e1hl\u00e1 \u00fanava, bolest hlavy \u010di z\u00e1vrat\u011b,&nbsp;<strong>napijte se&nbsp;vody<\/strong>.&nbsp;&nbsp;<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pred dehydrat\u00e1ciou by sa mali chr\u00e1ni\u0165 v\u0161etci, no obzvl\u00e1\u0161\u0165 \u0161portovci, ktor\u00fdm hroz\u00ed nedostatok tekut\u00edn a miner\u00e1lov v d\u00f4sledku potenia a cvi\u010denia v teplom ovzdu\u0161\u00ed.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/WhatsApp_Image_2018-07-03_at_21.29.49.jpeg\" alt=\"Prij\u00edmanie tekut\u00edn v \u0161porte\" style=\"width:843px;height:562px\" title=\"Prij\u00edmanie tekut\u00edn v \u0161porte\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Prijimanie_tekutin_v_sporte\"><\/span>Prij\u00edmanie tekut\u00edn v \u0161porte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Vedeli ste, \u017ee pred rokmi sa \u0161portovcom vravelo, \u017ee prij\u00edmanie tekut\u00edn je nebezpe\u010dn\u00e9? V\u00fdvoj povedomia o spr\u00e1vnej hydrat\u00e1cii v \u0161porte sa v priebehu rokov vyv\u00edjal. Je ve\u013emi zauj\u00edmav\u00e9, ako ka\u017ed\u00e9 storo\u010die propagovalo in\u00fa my\u0161lienku v oblasti hydrat\u00e1cie. Ak by ste \u0161li beha\u0165 marat\u00f3n v roku 1900, radili by v\u00e1m po\u010das celej s\u00fa\u0165a\u017ee nepi\u0165 tekutiny, preto\u017ee to je \u0161kodliv\u00e9. \u0160ampi\u00f3n Jackie Meckler, ktor\u00fd p\u00e4\u0165kr\u00e1t vyhral Comrades Marathon, zabehol t\u00fato 89 km tra\u0165 za menej ako 6 hod\u00edn s minimom tekut\u00edn. O pitnom re\u017eime sa vyjadril nasledovne: \u201cZabehn\u00fa\u0165 marat\u00f3n bez doplnenia ak\u00fdchko\u013evek tekut\u00edn bolo pova\u017eovan\u00e9 za hlavn\u00fd cie\u013e be\u017ecov a d\u00f4kaz \u00faspechu vo fitness.\u201d&nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<p>Rovnako Tom Simpson, majster sveta v cyklistike z roku 1960, ktor\u00fd povedal, \u017ee \u0161tyri mal\u00e9 f\u013ea\u0161ky vody na dlh\u00fa tra\u0165 ako je Tour de France s\u00fa \u00faplne dostato\u010dn\u00e9. Pod\u013ea neho by sa cyklisti mali vyhn\u00fa\u0165 pitiu po\u010das pretekov, zvl\u00e1\u0161\u0165 v teplom po\u010das\u00ed. Je to len ot\u00e1zka sily v\u00f4le. <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\">Pred\u00e1vkovanie tekutinami<\/h3>\n\n\n\n<p>Jeden extr\u00e9m vystriedal druh\u00fd, a trendom v \u0161porte sa stalo pred\u00e1vkovanie tekutinami. Nadmern\u00fd pr\u00edjem vody je rovnako nebezpe\u010dn\u00fd, ako absencia tekut\u00edn. Mno\u017estvo tekut\u00edn sp\u00f4sobuje zriedenie plazmy a n\u00edzku hladinu sod\u00edka. Tento stav pozn\u00e1me pod pojmom hyponatremia, ktor\u00e1 m\u00f4\u017ee ma\u0165 a\u017e smrte\u013en\u00e9 n\u00e1sledky. Prv\u00fd hl\u00e1sen\u00fd pr\u00edpad \u00famrtia na hyponatr\u00e9miu je z roku 1981, ke\u010f marat\u00f3nsky be\u017eec zomrel na \u201cintoxik\u00e1ciu vodou\u201d. V priebehu rokov 1985 a\u017e 2002 vl\u00e1dla idea prehnan\u00e9ho prij\u00edmania tekut\u00edn medzi \u0161portovcami najm\u00e4 v oblasti vytrvalostn\u00fdch \u0161portov. Lek\u00e1ri, odborn\u00edci a reklamy v tom \u010dase odpor\u00fa\u010dali pi\u0165 a\u017e 1200 ml za hodinu, \u010do si vy\u017eiadalo 247 pr\u00edpadov hyponatr\u00e9mie, z toho 7 smrte\u013en\u00fdch. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po roku 2007 sa situ\u00e1cia upokojila a dnes si uvedomujeme, \u017ee ak vypijeme viac ako vypot\u00edme, budeme ma\u0165 probl\u00e9my. Spom\u00ednan\u00e1 2% dehydrat\u00e1cia sa ust\u00e1lila ako horn\u00e1 hranica. <span style=\"color:#ff6600\" class=\"tadv-color\">[18]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-887390686_1.jpg\" alt=\"Dehydrat\u00e1cia u \u0161portovcov\" style=\"width:843px;height:562px\" title=\"Dehydrat\u00e1cia u \u0161portovcov\"\/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Dehydratacia_u_sportovcov\"><\/span>Dehydrat\u00e1cia u \u0161portovcov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Je be\u017en\u00e9, \u017ee \u0161portovci po\u010das tr\u00e9ningu pr\u00eddu o 6 &#8211; 10 % telesnej hmotnosti v d\u00f4sledku potenia, \u010do m\u00f4\u017ee vies\u0165 k dehydrat\u00e1cii, ak nedop\u013a\u0148aj\u00fa tekutiny v spr\u00e1vnom mno\u017estve. Dobrovo\u013en\u00fd pr\u00edjem tekut\u00edn je toti\u017e zvy\u010dajne ni\u017e\u0161\u00ed ako vypoten\u00e9 mno\u017estvo vody. <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span> U\u017e pri pomerne miernej forme dehydrat\u00e1cie sa u \u0161portovcov za\u010dn\u00fa prejavova\u0165 pr\u00edznaky, ako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zn\u00ed\u017eenie v\u00fdkonu<\/li>\n\n\n\n<li>slab\u00e1 vytrvalos\u0165<\/li>\n\n\n\n<li>zv\u00fd\u0161en\u00e1 \u00fanava<\/li>\n\n\n\n<li>zl\u00e1 termoregul\u00e1cia<\/li>\n\n\n\n<li>vynalo\u017eenie v\u00e4\u010d\u0161ieho \u00fasilia na vykonanie fyzickej aktivity <span style=\"color:#ff6600\" class=\"tadv-color\">[6] [7]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To s\u00fa d\u00f4vody, pre\u010do je d\u00f4le\u017eit\u00e9 telo hydratova\u0165 a z\u00e1rove\u0148 zn\u00ed\u017ei\u0165 oxida\u010dn\u00fd stres vyvolan\u00fd cvi\u010den\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[8]<\/span> V\u00fdskumy potvrdili, \u017ee najm\u00e4 za\u010d\u00ednaj\u00faci \u0161portovci s\u00fa vystaven\u00ed riziku dehydrat\u00e1cie v d\u00f4sledku n\u00e1hleho zv\u00fd\u0161enia fyzickej aktivity. <span style=\"color:#ff6600\" class=\"tadv-color\">[9] [10]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vplyv teploty na dehydrat\u00e1ciu po\u010das \u0161portu<\/h3>\n\n\n\n<p>Mno\u017estvo \u0161t\u00fadi\u00ed potvrdzuje, \u017ee \u0161portovci s\u00fa n\u00e1chylnej\u0161\u00ed na dehydrat\u00e1ciu, ak cvi\u010dia pri vy\u0161\u0161\u00edch teplot\u00e1ch, v porovnan\u00ed s tr\u00e9ningom pri miernej kl\u00edme. <span style=\"color:#ff6600\" class=\"tadv-color\">[11] [12] [13] <\/span>V priebehu jednej hodiny cvi\u010denia \u0161portovec strat\u00ed pribli\u017ene 4 poh\u00e1re tekut\u00edn, v z\u00e1vislosti od telesnej hmotnosti a r\u00fdchlosti potenia. \u010c\u00edm intenz\u00edvnej\u0161ie tr\u00e9nuje a prostredie okolo neho je teplej\u0161ie, t\u00fdm viac vody vody vypot\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[5]<\/span>&nbsp;\u0160port v hor\u00facich teplot\u00e1ch pri nedostato\u010dnom pr\u00edjme tekut\u00edn m\u00f4\u017ee ma\u0165 z dlhodob\u00e9ho h\u013eadiska v\u00e1\u017ene n\u00e1sledky, ako:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hor\u00fa\u010dka<\/li>\n\n\n\n<li>m\u0155tvica<\/li>\n\n\n\n<li>probl\u00e9my so srdcom<\/li>\n\n\n\n<li>n\u00edzky tlak<\/li>\n\n\n\n<li>slab\u00fd prietok krvi do svalov <span style=\"color:#ff6600\" class=\"tadv-color\">[14]<\/span><\/li>\n<\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_5749.jpeg\" alt=\"Dehydrat\u00e1cia po\u010das tr\u00e9ningu\"\/><\/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\">Dehydrat\u00e1cia po\u010das tr\u00e9ningu<\/h3>\n\n\n\n<p>Ak v priebehu tr\u00e9ningu, alebo v jeho z\u00e1vere na sebe spozorujete pr\u00edznaky dehydrat\u00e1cie, ktor\u00e9 sme opisovali vy\u0161\u0161ie, urobte nasledovn\u00e9:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>presta\u0148te cvi\u010di\u0165 a odpo\u010di\u0148te si<\/li>\n\n\n\n<li>stiahnite sa zo slne\u010dn\u00e9ho alebo vyhriateho prostredia a schla\u010fte sa<\/li>\n\n\n\n<li>vyzle\u010dte si v\u0161etko prebyto\u010dn\u00e9 oble\u010denie<\/li>\n\n\n\n<li>napite sa \u0161portov\u00e9ho n\u00e1poja na rehydrat\u00e1ciu, aby ste doplnili tekutiny a z\u00e1rove\u0148 miner\u00e1ly<\/li>\n\n\n\n<li>vypite aspo\u0148 2 litre vody po\u010das nasleduj\u00facich 2 a\u017e 4 hod\u00edn.<\/li>\n\n\n\n<li>odpo\u010d\u00edvajte \u010fal\u0161\u00edch 24 hod\u00edn a pokra\u010dujte v dop\u013a\u0148an\u00ed tekut\u00edn<\/li>\n\n\n\n<li>mali by ste sa c\u00edti\u0165 lep\u0161ie u\u017e o p\u00e1r hod\u00edn, hoci niekedy sa telo rehydratuje a\u017e v priebehu 36 hod\u00edn <span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokia\u013e sa chcete vyhn\u00fa\u0165 probl\u00e9mom sp\u00f4soben\u00fdmi dehydrat\u00e1ciou, mali by ste pravidelne prij\u00edma\u0165 tekutiny pred, po\u010das aj po tr\u00e9ningu a priebe\u017ene aj cez de\u0148. Optim\u00e1lny pomer tekut\u00edn v\u00e1m prezrad\u00edme u\u017e o chv\u00ed\u013eu.<\/p>\n<\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hydratacia_pred_pocas_a_po_treningu\"><\/span>Hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V tejto \u010dasti si povieme ak\u00e9 s\u00fa ide\u00e1lne d\u00e1vky tekut\u00edn v predtr\u00e9ningovej f\u00e1ze, po\u010das tr\u00e9ningu a tie\u017e po fyzickom v\u00fdkone. Z\u00e1rove\u0148 zist\u00edte ak\u00e9 n\u00e1poje s\u00fa vhodn\u00e9 na doplnenie tekut\u00edn. Zhrnutie ide\u00e1lneho pitn\u00e9ho re\u017eimu n\u00e1jdete aj na obr\u00e1zku. <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\">Prij\u00edmanie tekut\u00edn pred tr\u00e9ningom<\/h3>\n\n\n\n<p>\u010ci u\u017e idete posil\u0148ova\u0165, zabeha\u0165 si, ly\u017eova\u0165, alebo pl\u00e1va\u0165, mali by ste 2 hodiny pred tr\u00e9ningom vypi\u0165 2 poh\u00e1re tekut\u00edn. Polhodinu pred tr\u00e9ningom dopl\u0148te 250 ml vody. <span style=\"color:#ff6600\" class=\"tadv-color\">[22]<\/span> M\u00f4\u017eete siahnu\u0165 po \u010distej vode, alebo si vybra\u0165 produkt, ktor\u00fd v\u00e1m po\u010das tr\u00e9ningu dod\u00e1 energiu a z\u00e1rove\u0148 pom\u00f4\u017ee zlep\u0161i\u0165 v\u00fdkon. Odpor\u00fa\u010dame v\u00e1m predtr\u00e9ningov\u00e9 n\u00e1poje, ako <a href=\"https:\/\/gymbeam.sk\/42-bcaa\" class=\"ek-link\">BCAA<\/a> drink \u010di iontov\u00fd n\u00e1poj.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/drink-hydration.png\" alt=\"Prij\u00edmanie tekut\u00edn po\u010das tr\u00e9ningu\" style=\"width:843px;height:562px\" title=\"Prij\u00edmanie tekut\u00edn po\u010das tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<p>Pred v\u00fdberom vhodn\u00e9ho produktu si nezabudnite pre\u010d\u00edta\u0165 jeho zlo\u017eenie. Ide\u00e1lna kombin\u00e1cia pred tr\u00e9ningom je 14 g sacharidov, 28 mg drasl\u00edka a 100 mg sod\u00edka na 250 ml. Sacharidy v n\u00e1poji by v\u0161ak mali poch\u00e1dza\u0165 z gluk\u00f3zy, sukr\u00f3zy alebo frukt\u00f3zy, preto\u017ee s\u00fa r\u00fdchlo a \u013eahko str\u00e1vite\u013en\u00e9. Dajte si pozor, aby v\u00e1\u0161 predtr\u00e9ningov\u00fd n\u00e1poj nemal bublinky, m\u00f4\u017ee v\u00e1m zbyto\u010dne podr\u00e1\u017edi\u0165 \u017eal\u00fadok. <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\">Prij\u00edmanie tekut\u00edn po\u010das tr\u00e9ningu<\/h3>\n\n\n\n<p>V priebehu fyzickej aktivity sa pok\u00faste vypi\u0165 100 a\u017e 150 ml ka\u017ed\u00fdch 15 &#8211; 20 min\u00fat. Pom\u00f4\u017ee v\u00e1m to udr\u017ea\u0165 svaly hydratovan\u00e9 a zmierni\u0165 pocit \u00fanavy. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vhodn\u00fdmi n\u00e1pojmi po\u010das tr\u00e9ningu s\u00fa vitam\u00ednov\u00e9 vody alebo aminokyseliny.&nbsp;Aby ste mali predstavu ako vyzer\u00e1 spr\u00e1vna hydrat\u00e1cia po\u010das tr\u00e9ningu, pripravili sme pre v\u00e1s tabu\u013eku, v ktorej porovn\u00e1vame pr\u00edjem tekut\u00edn pod\u013ea pohlavia. Inform\u00e1cie v tabu\u013eke s\u00fa ilustrovan\u00e9 na pr\u00edklade 28-ro\u010dn\u00e9ho mu\u017ea a \u017eeny pri vykon\u00e1van\u00ed fyzickej aktivity v be\u017enom prostred\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Pohlavie<\/th><th class=\"has-text-align-center\" data-align=\"center\">Intenzita tr\u00e9ningu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Trvanie tr\u00e9ningu<\/th><th class=\"has-text-align-center\" data-align=\"center\">Podiel vody<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>\u017dENA<\/strong> 168 cm65 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzka<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzka<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stredn\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">800 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stredn\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 300 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 500 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>MU\u017d<\/strong> 178 cm 85 kg<\/td><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzka<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">700 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">n\u00edzka<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 100 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stredn\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">900 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">stredn\u00e9<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 300 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 000 ml<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">vysok\u00e1<\/td><td class=\"has-text-align-center\" data-align=\"center\">90 min\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">1 600 ml<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Prij\u00edmanie tekut\u00edn po tr\u00e9ningu<\/h3>\n\n\n\n<p>Ak chcete by\u0165 ve\u013emi prec\u00edzny, najlep\u0161ie je odv\u00e1\u017ei\u0165 sa pred a po tr\u00e9ningu. Za ka\u017ed\u00fdch 0,5 kg vyl\u00fa\u010denej vody, by ste mali doplni\u0165 pol litra tekutiny. <span style=\"color:#ff6600\" class=\"tadv-color\">[4]&nbsp;<\/span>Pokia\u013e cvi\u010d\u00edte dlh\u0161ie ako hodinu, siahnite po ovocnej \u0161\u0165ave zriedenej s vodou, alebo iontovom n\u00e1poji \u010di RTD n\u00e1poji, ktor\u00e9 v\u00e1m poskytn\u00fa dostatok vitam\u00ednov, sacharidov na dodanie energie a miner\u00e1lov na doplnenie elektrolytov, ktor\u00e9 ste behom cvi\u010denia vypotili (sod\u00edk, drasl\u00edk, magn\u00e9zium).<span style=\"color:#ff6600\" class=\"tadv-color\"> [4] <\/span>Ak nie ste zvyknut\u00ed na f\u013ea\u0161kov\u00e9 n\u00e1poje, vysk\u00fa\u0161ajte kokosov\u00fa vodu, ktor\u00e1 obsahuje dostatok drasl\u00edka, magn\u00e9zia, kalcia a fosforu. &nbsp;[20]<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u013dudia, ktor\u00ed maj\u00fa slan\u0161\u00ed pot, by mali hydratova\u0165 telo kombin\u00e1ciou \u010distej vody spolu so \u0161portov\u00fdmi n\u00e1pojmi po\u010das aj po cvi\u010den\u00ed, aby sa vyhli hyponatremii (n\u00edzkej hladiny sod\u00edka v krvi v d\u00f4sledku nadbytku vody). Sod\u00edk toti\u017e spolu s drasl\u00edkom a <a href=\"https:\/\/gymbeam.sk\/magnezium\" class=\"ek-link\">magn\u00e9ziom<\/a> vylu\u010dujeme z teba poten\u00edm, preto je d\u00f4le\u017eit\u00e9 tieto elektrolyty dop\u013a\u0148a\u0165. Rovnako \u013eudia, ktor\u00ed sa potia viac ako in\u00ed, by mali prij\u00edma\u0165 po tr\u00e9ningu vy\u0161\u0161ie mno\u017estvo tekut\u00edn ako s\u00fa odpor\u00fa\u010dan\u00e9 normy. &nbsp;<span style=\"color:#ff6600\" class=\"tadv-color\">[20]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/DSC04454_1_.jpg\" alt=\"Prij\u00edmanie tekut\u00edn po tr\u00e9ningu\" style=\"width:843px;height:562px\" title=\"Prij\u00edmanie tekut\u00edn po tr\u00e9ningu\"\/><\/figure>\n<\/div>\n\n\n<p>\u0160portovci si zvykn\u00fa za pomoci odborn\u00edkov vytvori\u0165 hydrata\u010dn\u00fd pl\u00e1n na mieru. Ide o rozvrh prij\u00edmania tekut\u00edn, ktor\u00fd minimalizuje stratu vody a pom\u00e1ha udr\u017ea\u0165 hladinu tekut\u00edn v rovnov\u00e1he. <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\">Nevhodn\u00e9 zdroje zdroje tekut\u00edn pred, po\u010das a po tr\u00e9ningu<\/h3>\n\n\n\n<p>Ochuten\u00e9 sladk\u00e9 vody a ovocn\u00e9 \u0161\u0165avy nie s\u00fa vhodn\u00fdm zdrojom tekut\u00edn. N\u00e1poje s vysok\u00fdm obsahom cukru s\u00fa toti\u017e dehydrata\u010dn\u00e9 a nem\u00f4\u017eete nimi nahradi\u0165 poh\u00e1r vody. Ak v\u00e1m nechut\u00ed \u010dist\u00e1 voda, k\u00fapte si ochuten\u00e9, bezkalorick\u00e9 miner\u00e1lne vody, ktor\u00e9 neobsahuj\u00fa cukor. M\u00f4\u017eete tie\u017e sk\u00fasi\u0165 prida\u0165 l\u00edstky m\u00e4ty, citr\u00f3n alebo in\u00e9 k\u00fasky ovocia do fitness f\u013ea\u0161e s vodou. Pokojne si poh\u00e1r vody zrie\u010fte ovocnou \u0161\u0165avou, hlavne svoje telo neust\u00e1le hydratujte.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/iStock-537522498.jpg\" alt=\"Hydrat\u00e1cia, ovocn\u00e1 \u0161\u0165ava, smoothie\" style=\"width:843px;height:562px\" title=\"Hydrat\u00e1cia, ovocn\u00e1 \u0161\u0165ava, smoothie\"\/><\/figure>\n<\/div>\n\n\n<p>Ak\u00fd je v\u00e1\u0161 ob\u013e\u00faben\u00fd n\u00e1poj pred, po\u010das a po tr\u00e9ningu? Vyber\u00e1te si zo \u0161portov\u00fdch n\u00e1pojov, alebo d\u00e1te prednos\u0165 \u010distej vode? Nap\u00ed\u0161te n\u00e1m do koment\u00e1rov \u010do tvor\u00ed v\u00e1\u0161 pitn\u00fd re\u017eim. Budeme radi, ak \u010dl\u00e1nok podpor\u00edte zdie\u013ean\u00edm, aby sa inform\u00e1cie o hydrat\u00e1cii dozvedeli aj va\u0161i priatelia a zn\u00e1mi.<\/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>Dop\u013a\u0148anie tekut\u00edn a hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu s\u00fa prevenciou dehydrat\u00e1cie. Sta\u010d\u00ed dodr\u017eiava\u0165 pitn\u00fd re\u017eim a pravidelne pi\u0165 vodu \u010di \u0161portov\u00e9 n\u00e1poje.<\/p>\n","protected":false},"author":25,"featured_media":115574,"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":[7],"tags":[6063,6069,6082],"filter_section":[],"filter_attribute":[13888,13046],"class_list":{"0":"post-299598","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-6-navody-a-tipy","8":"tag-hydratacia","9":"tag-zdravie","10":"tag-zdravy-zivotny-styl","11":"filter_attribute-sport-a-cvicenie-lifestyle","12":"filter_attribute-stravovanie","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Dop\u013a\u0148anie tekut\u00edn a hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu s\u00fa prevenciou dehydrat\u00e1cie. Sta\u010d\u00ed dodr\u017eiava\u0165 pitn\u00fd re\u017eim a pravidelne pi\u0165 vodu \u010di \u0161portov\u00e9 n\u00e1poje.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Dop\u013a\u0148anie tekut\u00edn a hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu s\u00fa prevenciou dehydrat\u00e1cie. Sta\u010d\u00ed dodr\u017eiava\u0165 pitn\u00fd re\u017eim a pravidelne pi\u0165 vodu \u010di \u0161portov\u00e9 n\u00e1poje.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2018-12-05T17:59:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-05T09:54:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hydratation-dehydra-min.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Tom\u00e1\u0161 Ile\u010dko\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\"},\"author\":{\"name\":\"Tom\u00e1\u0161 Ile\u010dko\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/1c8e12e291f800b3ee6626459bf8cf45\"},\"headline\":\"Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii\",\"datePublished\":\"2018-12-05T17:59:00+00:00\",\"dateModified\":\"2025-05-05T09:54:17+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\"},\"wordCount\":2841,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hydratation-dehydra-min.png\",\"keywords\":[\"hydrat\u00e1cia\",\"zdravie\",\"zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00fd \u0161t\u00fdl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\",\"url\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/\",\"name\":\"Hydrat\u00e1cia pred, po\u010das, po tr\u00e9ningu a ako sa vyhn\u00fa\u0165 dehydrat\u00e1cii - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.sk\/blog\/hydratacia-pred-pocas-po-treningu-a-ako-sa-vyhnut-dehydratacii\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/hydratation-dehydra-min.png\",\"datePublished\":\"2018-12-05T17:59:00+00:00\",\"dateModified\":\"2025-05-05T09:54:17+00:00\",\"description\":\"Dop\u013a\u0148anie tekut\u00edn a hydrat\u00e1cia pred, po\u010das a po tr\u00e9ningu s\u00fa prevenciou dehydrat\u00e1cie. 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