{"id":376400,"date":"2022-05-30T09:00:00","date_gmt":"2022-05-30T07:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=376400"},"modified":"2026-04-17T10:49:43","modified_gmt":"2026-04-17T08:49:43","slug":"jak-odvodnit-telo-a-snizit-zadrzovani-vody","status":"publish","type":"post","link":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/","title":{"rendered":"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody?"},"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.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#Kolik_vody_mame_v_tele_a_proc_je_tak_dulezita\" title=\"Kolik vody m\u00e1me v t\u011ble a pro\u010d je tak d\u016fle\u017eit\u00e1?\">Kolik vody m\u00e1me v t\u011ble a pro\u010d je tak d\u016fle\u017eit\u00e1?<\/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.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#Kolik_vody_bychom_meli_pit\" title=\"Kolik vody bychom m\u011bli p\u00edt?\">Kolik vody bychom m\u011bli p\u00edt?<\/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.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#Priciny_nadmerneho_zadrzovani_vody_v_tele\" title=\"P\u0159\u00ed\u010diny nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody v t\u011ble\">P\u0159\u00ed\u010diny nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody v t\u011ble<\/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.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#7_tipu_jak_se_zbavit_nadbytecne_vody_v_tele\" title=\"7 tip\u016f, jak se zbavit nadbyte\u010dn\u00e9 vody v t\u011ble\">7 tip\u016f, jak se zbavit nadbyte\u010dn\u00e9 vody v t\u011ble<\/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.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#1_Sportujte_a_budte_pres_den_v_pohybu\" title=\"1. Sportujte a bu\u010fte p\u0159es den v pohybu\">1. Sportujte a bu\u010fte p\u0159es den v pohybu<\/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.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#2_Hlidejte_si_prijem_soli\" title=\"2. Hl\u00eddejte si p\u0159\u00edjem soli\">2. Hl\u00eddejte si p\u0159\u00edjem soli<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#3_Optimalizujte_prijem_sacharidu_a_jezte_zdraveji\" title=\"3. Optimalizujte p\u0159\u00edjem sacharid\u016f a jezte zdrav\u011bji\">3. Optimalizujte p\u0159\u00edjem sacharid\u016f a jezte zdrav\u011bji<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#4_Pijte_dostatek_vody\" title=\"4. Pijte dostatek vody\">4. Pijte dostatek vody<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#5_Naucte_se_lepe_zvladat_stres\" title=\"5. Nau\u010dte se l\u00e9pe zvl\u00e1dat stres\">5. Nau\u010dte se l\u00e9pe zvl\u00e1dat stres<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#6_Dostatecne_spete\" title=\"6. Dostate\u010dn\u011b sp\u011bte\">6. Dostate\u010dn\u011b sp\u011bte<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#7_Vyzkousejte_doplnky_stravy\" title=\"7. Vyzkou\u0161ejte dopl\u0148ky stravy\">7. Vyzkou\u0161ejte dopl\u0148ky stravy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#Co_si_z_toho_vzit\" title=\"Co si z toho vz\u00edt?&nbsp;\">Co si z toho vz\u00edt?&nbsp;<\/a><\/li><\/ul><\/nav><\/div>\n\n<div class=\"wp-block-group has-background\" style=\"background-color:#ededed\"><div class=\"wp-block-group__inner-container is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><strong>Zadr\u017eov\u00e1n\u00ed vody v t\u011ble<\/strong> lze sn\u00ed\u017eit \u00fapravou \u017eivotn\u00edho stylu v oblasti pohybu, stravov\u00e1n\u00ed, hydratace, sp\u00e1nku a zvl\u00e1d\u00e1n\u00ed stresu. Voda tvo\u0159\u00ed u dosp\u011bl\u00e9ho \u010dlov\u011bka <strong>45\u201365 %<\/strong> t\u011blesn\u00e9 hmotnosti a jej\u00ed objem se b\u011bhem dne p\u0159irozen\u011b m\u011bn\u00ed a\u017e o <strong>5 %<\/strong>. To u pr\u016fm\u011brn\u00e9ho mu\u017ee s hmotnost\u00ed <strong>80 kg<\/strong> p\u0159edstavuje v\u00fdkyv <strong>2,6 kg<\/strong> a u pr\u016fm\u011brn\u00e9 \u017eeny s hmotnost\u00ed <strong>65 kg<\/strong> v\u00fdkyv <strong>1,8 kg<\/strong>. Mezi nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody pat\u0159\u00ed vysok\u00fd p\u0159\u00edjem soli, nedostatek pohybu, nadm\u011brn\u00fd stres, konzumace alkoholu a hormon\u00e1ln\u00ed zm\u011bny v pr\u016fb\u011bhu menstrua\u010dn\u00edho cyklu, t\u011bhotenstv\u00ed nebo p\u0159i u\u017e\u00edv\u00e1n\u00ed antikoncepce.<\/p>\n\n\n\n<p>Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem tekutin je <strong>30\u201345 ml<\/strong> vody na kg t\u011blesn\u00e9 hmotnosti. Nadm\u011brn\u00fd p\u0159\u00edjem vody naopak hroz\u00ed hyponatr\u00e9mi\u00ed, p\u0159i kter\u00e9 doch\u00e1z\u00ed k nebezpe\u010dn\u00e9mu z\u0159ed\u011bn\u00ed iont\u016f v organismu. P\u0159\u00edjem soli by nem\u011bl p\u0159ekro\u010dit <strong>5 g<\/strong> denn\u011b, p\u0159i\u010dem\u017e pr\u016fm\u011brn\u00e1 populace p\u0159ij\u00edm\u00e1 <strong>9\u201312 g<\/strong> denn\u011b. Pohybov\u00e1 aktivita by m\u011bla dosahovat alespo\u0148 <strong>150 minut<\/strong> t\u00fddn\u011b p\u0159i st\u0159edn\u00ed nebo <strong>75 minut<\/strong> p\u0159i vysok\u00e9 intenzit\u011b. Kvalitn\u00ed sp\u00e1nek v d\u00e9lce <strong>7\u20139 hodin<\/strong> sni\u017euje hladinu kortizolu, kter\u00fd zadr\u017eov\u00e1n\u00ed vody ovliv\u0148uje prost\u0159ednictv\u00edm antidiuretick\u00e9ho hormonu (<strong>ADH<\/strong>). Z dopl\u0148k\u016f stravy mohou pomoci elektrolyty, ho\u0159\u010d\u00edk nebo extrakt z pampeli\u0161ky l\u00e9ka\u0159sk\u00e9.<\/p>\n<\/div><\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zd\u00e1 se v\u00e1m, \u017ee m\u00e1te najednou n\u011bjak otekl\u00e9 nohy, kotn\u00edky u\u017e pomalu nejsou ani vid\u011bt, cel\u00e9 t\u011blo n\u011bjak zt\u011b\u017eklo, je objemn\u011bj\u0161\u00ed a vy se celkov\u011b nec\u00edt\u00edte b\u00fdt ve sv\u00e9 k\u016f\u017ei? Nebojte, nen\u00ed pot\u0159eba hned panika\u0159it, \u017ee jste p\u0159ibrali n\u011bkolik kilo tuku, nebo hledat odvod\u0148ovac\u00ed detoxy a diety. Nejsp\u00ed\u0161 je na vin\u011b <strong>nadm\u011brn\u00e9 zadr\u017eov\u00e1n\u00ed vody v t\u011ble. <\/strong>To m\u016f\u017ee m\u00edt v\u00edce p\u0159\u00ed\u010din, a mnohdy budete dokonce schopni poradit si s t\u00edmto probl\u00e9mem sami. V dne\u0161n\u00edm \u010dl\u00e1nku se proto bl\u00ed\u017ee sezn\u00e1m\u00edme s t\u00edm, jakou roli m\u00e1 voda v organismu, co zp\u016fsobuje jej\u00ed nadm\u011brn\u00e9 zadr\u017eov\u00e1n\u00ed a<strong> jak se p\u0159ebyte\u010dn\u00e9 vody m\u016f\u017eete zbavit.&nbsp;<\/strong><\/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=\"Kolik_vody_mame_v_tele_a_proc_je_tak_dulezita\"><\/span>Kolik vody m\u00e1me v t\u011ble a pro\u010d je tak d\u016fle\u017eit\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U dosp\u011bl\u00e9ho \u010dlov\u011bka tvo\u0159\u00ed voda p\u0159ibli\u017en\u011b <strong>45\u201365% t\u011bla,<\/strong> z toho v\u011bt\u0161\u00ed \u010d\u00e1st zauj\u00edm\u00e1 voda uvnit\u0159 bun\u011bk a men\u0161\u00ed \u010d\u00e1st ta mimobun\u011b\u010dn\u00e1. P\u0159edev\u0161\u00edm u mu\u017e\u016f se pod\u00edl celkov\u00e9 vody v t\u011ble bl\u00ed\u017e\u00ed sp\u00ed\u0161e k horn\u00ed hranici, u \u017een je to sp\u00ed\u0161e kolem 55 %. To je d\u00e1no nap\u0159\u00edklad t\u00edm, \u017ee maj\u00ed mu\u017ei v\u00edce svalov\u00e9 hmoty, kter\u00e1 obsahuje vodu. Je norm\u00e1ln\u00ed, \u017ee se objem vody v t\u011ble b\u011bhem dne <strong>m\u011bn\u00ed p\u0159ibli\u017en\u011b o 5 %. <\/strong>M\u016f\u017ee to b\u00fdt zp\u016fsobeno t\u00edm, co j\u00edte, pijete, jak moc se pot\u00edte nebo jestli jste sportovali. Poj\u010fme si uk\u00e1zat, jak se to v praxi <a href=\"https:\/\/gymbeam.cz\/blog\/proc-vam-vaha-ukazuje-vyssi-cislo-a-neni-to-tuk\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">projev\u00ed na na\u0161\u00ed hmotnosti.<\/a> <span style=\"color:#ff6600\" class=\"tadv-color\">[1\u20132]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>U pr\u016fm\u011brn\u00e9ho 80kg mu\u017ee, <\/strong>kter\u00fd m\u00e1 65% pod\u00edl vody v t\u011ble, v\u00e1\u017e\u00ed voda p\u0159ibli\u017en\u011b 52 kg. P\u0159i 5% kol\u00eds\u00e1n\u00ed se m\u016f\u017ee hmotnost vody m\u011bnit o 2,6 kg. Je tak zcela norm\u00e1ln\u00ed, kdy\u017e se hmotnost tohoto pr\u016fm\u011brn\u00e9ho mu\u017ee jen kv\u016fli men\u0161\u00edmu \u010di v\u011bt\u0161\u00edmu zadr\u017eov\u00e1n\u00ed vody pohybuje v rozmez\u00ed dn\u016f mezi <strong>77,4<\/strong><strong>\u2013<\/strong><strong>82,6 kg. <\/strong><\/li>\n\n\n\n<li><strong>U pr\u016fm\u011brn\u00e9 65kg \u017eeny,<\/strong> kter\u00e1 m\u00e1 55% pod\u00edl vody v t\u011ble, v\u00e1\u017e\u00ed voda p\u0159ibli\u017en\u011b 36 kg. P\u0159i 5% kol\u00eds\u00e1n\u00ed se m\u016f\u017ee hmotnost vody m\u011bnit o 1,8 kg. Je tak b\u011b\u017en\u00e9, \u017ee se hmotnost t\u00e9to pr\u016fm\u011brn\u00e9 \u017eeny m\u016f\u017ee jen v souvislosti se zadr\u017eov\u00e1n\u00edm vody m\u011bnit a pohybovat se v rozmez\u00ed<strong> 63,2<\/strong><strong>\u2013<\/strong><strong>66,8 kg. <\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kdy\u017e vid\u00edte, do jak\u00e9 m\u00edry dok\u00e1\u017ee voda ovlivnit va\u0161i hmotnost, mo\u017en\u00e1 jste ji pr\u00e1v\u011b ozna\u010dili za nep\u0159\u00edtele \u010d\u00edslo jedna, kter\u00fd v\u00e1m jen mate hlavu a sabotuje sledov\u00e1n\u00ed progresu. Tak to ale rozhodn\u011b nen\u00ed. Voda m\u00e1 toti\u017e v t\u011ble celou \u0159adu d\u016fle\u017eit\u00fdch funkc\u00ed, bez kter\u00fdch bychom nemohli fungovat.&nbsp;<\/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\">Jak\u00e9 funkce m\u00e1 voda v t\u011ble?<\/h3>\n\n\n\n<p>Bez vody v organismu bychom nebyli schopni fungovat a <strong>nep\u0159e\u017eili bychom ani jeden den.<\/strong> <strong>Pod\u00edl\u00ed se toti\u017e na \u017eivotn\u011b d\u016fle\u017eit\u00fdch procesech.&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Je p\u0159irozenou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9 bu\u0148ky. Ty by bez n\u00ed nebyly schopny existovat. <\/li>\n\n\n\n<li>Reguluje na\u0161i vnit\u0159n\u00ed t\u011blesnou teplotu, a to nap\u0159\u00edklad pocen\u00edm. <\/li>\n\n\n\n<li>Pod\u00edl\u00ed se na transportu d\u016fle\u017eit\u00fdch \u017eivin. <\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 s vylu\u010dov\u00e1n\u00edm odpadn\u00edch l\u00e1tek (nap\u0159. mo\u010d\u00ed).<\/li>\n\n\n\n<li>Zvlh\u010duje tk\u00e1n\u011b v o\u010d\u00edch, nosu a \u00fastech. <\/li>\n\n\n\n<li>Pom\u00e1h\u00e1 rozpou\u0161t\u011bt mikro\u017eiviny, aby byly pro t\u011blo l\u00e9pe dostupn\u00e9.<\/li>\n\n\n\n<li>Chr\u00e1n\u00ed t\u011blesn\u00e9 org\u00e1ny a tk\u00e1n\u011b <\/li>\n\n\n\n<li>Promaz\u00e1v\u00e1 klouby. <span class=\"tadv-color\" style=\"color:#ff6600\">[1, 3]<\/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>A to jsou jen n\u011bkter\u00e9 z funkc\u00ed, kter\u00fdch se voda \u00fa\u010dastn\u00ed. Proto bychom ji m\u011bli vn\u00edmat p\u0159edev\u0161\u00edm jako <strong>p\u0159\u00edtele, kter\u00fd n\u00e1m pom\u00e1h\u00e1 ke spr\u00e1vn\u00e9mu fungov\u00e1n\u00ed. <\/strong>O jej\u00ed d\u016fle\u017eitosti sv\u011bd\u010d\u00ed i to, jak se projevuje jej\u00ed nedostatek. U\u017e po n\u011bkolika hodin\u00e1ch bez pit\u00ed m\u016f\u017eeme za\u010d\u00edt pozorovat prvn\u00ed <strong>zn\u00e1mky <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/hydratace-pred-behem-po-treninku-a-jak-se-vyhnout-dehydrataci\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>dehydratace<\/strong><\/a><strong>,<\/strong> kter\u00e9 se mohou postupn\u011b zhor\u0161ovat. Pat\u0159\u00ed mezi n\u011b nap\u0159\u00edklad \u017e\u00edze\u0148, svalov\u00e1 slabost, z\u00e1vrat\u011b \u010di bolesti hlavy. V\u00edce se o t\u011bchto negativn\u00edch projevech a d\u016fle\u017eitosti hydratace do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed.<\/strong><\/a><strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[4\u20135]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg\" alt=\"Kolik vody m\u00e1me v t\u011ble a pro\u010d je tak d\u016fle\u017eit\u00e1?\" class=\"wp-image-376422\" style=\"width:843px;height:562px\" title=\"Kolik vody m\u00e1me v t\u011ble a pro\u010d je tak d\u016fle\u017eit\u00e1?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kolik_vody_bychom_meli_pit\"><\/span>Kolik vody bychom m\u011bli p\u00edt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>I kdy\u017e je voda v organismu d\u016fle\u017eit\u00e1, neznamen\u00e1 to, \u017ee bychom se m\u011bli nesmysln\u011b prol\u00edvat 10 litry denn\u011b. V tomto p\u0159\u00edpad\u011b toti\u017e <strong>neplat\u00ed, \u017ee v\u00edce je l\u00e9pe. <\/strong>Sv\u00e1 \u00faskal\u00ed m\u00e1 toti\u017e i jej\u00ed nadm\u011brn\u00fd p\u0159\u00edjem, kter\u00fd m\u016f\u017ee v\u00e9st a\u017e k intoxikaci vodou a fakticky zp\u016fsobuje<strong> tzv. hyponatr\u00e9mi\u00ed. <\/strong>Jde o stav, kdy se kv\u016fli nadm\u011brn\u00e9mu p\u0159\u00edjmu vody z\u0159ed\u00ed ionty v organismu (zejm\u00e9na sod\u00edk), zkolabuje organismus a hroz\u00ed i smrt. Toto z\u0159ed\u011bn\u00ed je\u0161t\u011b v\u00edce umoc\u0148uje fakt, \u017ee nap\u0159\u00edklad sportovci <strong>ztr\u00e1c\u00ed nav\u00edc sod\u00edk potem,<\/strong> ale skrze oby\u010dejnou vodu ho pak nedopln\u00ed.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u00fdsledky studie proveden\u00e9 na 488 b\u011b\u017ec\u00edch \u00fa\u010dastn\u00edc\u00edch se maratonu uk\u00e1zaly, \u017ee se <strong>hyponatr\u00e9mie vyskytovala u velk\u00e9 \u010d\u00e1sti neelitn\u00edch z\u00e1vodn\u00edk\u016f. <\/strong>Existuj\u00ed dokonce i p\u0159\u00edpady, kdy na hyponatr\u00e9mii \u010dlov\u011bk zem\u0159el. Jedn\u00edm z nich byla i b\u011b\u017ekyn\u011b bostonsk\u00e9ho maratonu v roce 2002. Sportovci, kte\u0159\u00ed se v\u011bnuj\u00ed vysoce intenzivn\u00edm tr\u00e9nink\u016fm nebo n\u011bkolikahodinov\u00fdm vytrvalostn\u00edm aktivit\u00e1m by tak m\u011bli <strong>krom\u011b tekutin dopl\u0148ovat tak\u00e9 ionty, <\/strong>a to nap\u0159\u00edklad ve form\u011b <a href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tablet<\/a> nebo <a href=\"https:\/\/gymbeam.cz\/sportovni-napoj-fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportovn\u00edho n\u00e1poje<\/a>. <span style=\"color:#ff6600\" class=\"tadv-color\">[6\u20137]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sna\u017ete se proto nep\u00edt ani moc, ani m\u00e1lo. Ide\u00e1ln\u00ed je dr\u017eet se <strong>doporu\u010den\u00e9ho p\u0159\u00edjmu 30<\/strong><strong>\u2013<\/strong><strong>45 ml na kg t\u011blesn\u00e9 hmotnosti. <\/strong>V p\u0159\u00edpad\u011b, \u017ee sportujete nebo je hork\u00fd letn\u00ed den, m\u016f\u017ee to b\u00fdt i o n\u011bco v\u00edce. Optim\u00e1ln\u00ed p\u0159\u00edjem vody je v\u0161ak jen jedn\u00edm z mnoha faktor\u016f, kter\u00e9 maj\u00ed vliv na to, jestli <strong>zadr\u017eujeme vy\u0161\u0161\u00ed mno\u017estv\u00ed vody<\/strong> a jsme otekl\u00ed. Nesta\u010d\u00ed toti\u017e jen p\u00edt ide\u00e1ln\u00ed mno\u017estv\u00ed tekutin. Roli hraj\u00ed i dal\u0161\u00ed faktory.&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=\"28281,36685,58321,29945,28095,62842,258,29401,53737,49996,57832,59881,\" ><\/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<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Priciny_nadmerneho_zadrzovani_vody_v_tele\"><\/span>P\u0159\u00ed\u010diny nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody v t\u011ble<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud se posledn\u00ed dobou bud\u00edte s pocitem t\u011b\u017ek\u00e9ho t\u011bla, oteklosti a i oble\u010den\u00ed je v\u00e1m n\u011bjak t\u011bsn\u011bj\u0161\u00ed, jist\u011b hled\u00e1te mo\u017en\u00e9 p\u0159\u00ed\u010diny probl\u00e9mu. Tady jsou n\u011bkter\u00e9 z nich.<\/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\">1. Hormon\u00e1ln\u00ed zm\u011bny<\/h3>\n\n\n\n<p>Nej\u010dast\u011bj\u0161\u00ed hormon\u00e1ln\u00ed zm\u011bny <strong>u \u017een souvisej\u00ed s menstrua\u010dn\u00edm cyklem.<\/strong> Zejm\u00e9na b\u011bhem lute\u00e1ln\u00ed f\u00e1ze, kter\u00e1 za\u010d\u00edn\u00e1 po ovulaci a kon\u010d\u00ed prvn\u00edm dnem menstruace, doch\u00e1z\u00ed ke zv\u00fd\u0161en\u00ed hormonu <strong>progesteronu, <\/strong>kter\u00fd m\u016f\u017ee m\u00edt s\u00e1m o sob\u011b vliv na vy\u0161\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody v t\u011ble a otoky. Stejn\u011b tak ale dok\u00e1\u017ee <strong>zvy\u0161ovat i na\u0161i chu\u0165 na vysoce zpracovan\u00e9 potraviny bohat\u00e9 na sacharidy a s\u016fl.<\/strong> No a v\u00edce j\u00eddla, zejm\u00e9na toho vysoce zpracovan\u00e9ho, m\u016f\u017ee j\u00edt ruku v ruce tak\u00e9 s vy\u0161\u0161\u00edm zadr\u017eov\u00e1n\u00edm vody. Otekl\u00e9 t\u011blo a podobn\u00e9 obt\u00ed\u017ee v d\u016fsledku hormon\u00e1ln\u00edch zm\u011bn mohou pozorovat tak\u00e9<strong> \u017eeny v t\u011bhotenstv\u00ed nebo p\u0159echodu. <\/strong>Stejn\u011b tak mohou m\u00edt sv\u016fj pod\u00edl viny na zadr\u017eov\u00e1n\u00ed vody hormon\u00e1ln\u00ed zm\u011bny zp\u016fsoben\u00e9 u\u017e\u00edv\u00e1n\u00edm antikoncepce. <span style=\"color:#ff6600\" class=\"tadv-color\">[8\u20139]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>O hormonech spojen\u00fdch s menstrua\u010dn\u00edm cyklem, PMS a jeho projevech se m\u016f\u017eete v\u00edce do\u010d\u00edst v \u010dl\u00e1nku<strong> <\/strong><a href=\"https:\/\/gymbeam.cz\/blog\/9-tipu-jak-zmirnit-bolestivou-menstruaci-a-harmonizovat-cyklus\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>9 tip\u016f, jak zm\u00edrnit bolestivou menstruaci a harmonizovat cyklus.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg\" alt=\"P\u0159\u00ed\u010diny nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody v t\u011ble\" class=\"wp-image-376437\" style=\"width:843px;height:563px\" title=\"P\u0159\u00ed\u010diny nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody v t\u011ble\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-2048x1366.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Zm\u011bna stravovac\u00edch n\u00e1vyk\u016f<\/h3>\n\n\n\n<p>Pokud bychom m\u011bli uk\u00e1zat na jeden typ potravin, kter\u00fd m\u016f\u017ee zp\u016fsobovat vy\u0161\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody v t\u011ble, byly by to <strong>ultrazpracovan\u00e9 potraviny bohat\u00e9 na sacharidy a s\u016fl.<\/strong> Sod\u00edk obsa\u017een\u00fd v soli se toti\u017e pod\u00edl\u00ed na vodn\u00edm hospoda\u0159en\u00ed v t\u011ble a jeho nadm\u011brn\u00e9 mno\u017estv\u00ed m\u016f\u017ee zp\u016fsobit i vy\u0161\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody. Roli v\u0161ak hraj\u00ed i sacharidy. Jeden gram z\u00e1sobn\u00edch sacharid\u016f ve svalech (glykogenu) na sebe p\u0159irozen\u011b v\u00e1\u017ee <strong>p\u0159ibli\u017en\u011b 3 g vody.<\/strong> Pokud jste se tedy n\u011bjakou dobu stravovali nap\u0159. n\u00edzkosacharidov\u011b a najednou jste se vr\u00e1tili ke sv\u00fdm d\u0159\u00edv\u011bj\u0161\u00edm stravovac\u00edm n\u00e1vyk\u016fm, m\u016f\u017ee b\u00fdt objemn\u011bj\u0161\u00ed t\u011blo b\u011b\u017en\u00fdm doprovodn\u00fdm jevem. <span style=\"color:#ff6600\" class=\"tadv-color\">[10\u201311]<\/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\">3. Nedostatek pohybu<\/h3>\n\n\n\n<p>V\u011bt\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody mohou \u010dasto poci\u0165ovat lid\u00e9, kte\u0159\u00ed maj\u00ed sedav\u00fd zp\u016fsob \u017eivota. Pocit t\u011b\u017ek\u00fdch a natekl\u00fdch nohou m\u016f\u017ee ov\u0161em zp\u016fsobit tak\u00e9 <strong>dlouh\u00e9 sezen\u00ed, b\u011bhem kter\u00e9ho nen\u00ed t\u011blo schopno pumpovat tak efektivn\u011b krev.<\/strong> V d\u016fsledku gravitace pak doch\u00e1z\u00ed zejm\u00e9na k otok\u016fm kotn\u00edk\u016f. Typicky se tento probl\u00e9m objevuje nap\u0159\u00edklad i p\u0159i dlouh\u00e9m cestov\u00e1n\u00ed, kdy sed\u00edme n\u011bkolik hodin v aut\u011b, autobuse nebo letadle.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohyb t\u011bla p\u0159i aktivit\u011b pak pom\u00e1h\u00e1 roz\u0161\u00ed\u0159it c\u00e9vy a<strong> podporuje cirkulaci vody v t\u011ble.<\/strong> P\u0159i fyzick\u00e9 aktivit\u011b se toti\u017e zvy\u0161uje proud\u011bn\u00ed krve, \u010d\u00edm\u017e doch\u00e1z\u00ed k redistribuci t\u011bln\u00edch tekutin. To se m\u016f\u017ee projevit nap\u0159\u00edklad sn\u00ed\u017een\u00edm otok\u016f doln\u00edch kon\u010detin. Stejn\u011b tak n\u00e1m sport m\u016f\u017ee pomoci tak\u00e9 rozpohybovat lymfu, p\u0159\u00edpadn\u011b <strong>sni\u017eovat projevy celulitidy. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[12]<\/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\">4. Nep\u0159im\u011b\u0159en\u00fd pitn\u00fd re\u017eim<\/h3>\n\n\n\n<p>D\u016fsledky nadm\u011brn\u00e9ho p\u0159\u00edjmu vody jsme u\u017e rozebrali v\u00fd\u0161e v souvislosti s hyponatr\u00e9mi\u00ed. Sv\u00e9 negativn\u00ed dopady m\u00e1 ov\u0161em i<strong> nedostate\u010dn\u00fd p\u0159\u00edjem tekutin. <\/strong>Nefunguje to toti\u017e tak, \u017ee by p\u0159i zadr\u017eov\u00e1n\u00ed vody sta\u010dilo nep\u00edt a \u010dekat, a\u017e se t\u011blo p\u0159ebyte\u010dn\u00e9 tekutiny zbav\u00ed. V takov\u00e9m p\u0159\u00edpad\u011b je toti\u017e princip sp\u00ed\u0161e opa\u010dn\u00fd. <strong>T\u011blo m\u00e1 tendenci za\u010d\u00edt vn\u00edmat vodu jako nedostate\u010dnou komoditu<\/strong> a dr\u017eet ji, co to jde. M\u00edsto toho, aby se vody zbavovalo, se pak sna\u017e\u00ed<strong> zadr\u017eovat ka\u017edou kapku, <\/strong>kterou mu d\u00e1te. A t\u00edm zavodn\u011bn\u00ed je\u0161t\u011b podporujete. Nehled\u011b na to, \u017ee se pak v t\u011ble <strong>hromad\u00ed i odpadn\u00ed l\u00e1tky, <\/strong>kter\u00e9 by m\u011bly b\u00fdt mo\u010d\u00ed vylou\u010deny. <span style=\"color:#ff6600\" class=\"tadv-color\">[38]&nbsp;<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg\" alt=\"Nep\u0159im\u011b\u0159en\u00fd pitn\u00fd re\u017eim a zadr\u017eov\u00e1n\u00ed vody\" class=\"wp-image-376452\" style=\"width:843px;height:562px\" title=\"Nep\u0159im\u011b\u0159en\u00fd pitn\u00fd re\u017eim a zadr\u017eov\u00e1n\u00ed vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Nadm\u011brn\u00fd stres<\/h3>\n\n\n\n<p>P\u0159i stresu doch\u00e1z\u00ed k tomu, \u017ee se v na\u0161em t\u011ble <strong>zvy\u0161uje hladina stresov\u00e9ho hormonu kortizolu.<\/strong> Ten pak p\u0159\u00edmo ovliv\u0148uje <strong>ADH (antidiuretick\u00fd hormon),<\/strong> kter\u00fd m\u00e1 vliv na hospoda\u0159en\u00ed organismu s vodou. I kv\u016fli stresu tak m\u016f\u017ee doj\u00edt k zadr\u017eov\u00e1n\u00ed vody v t\u011ble a tvorb\u011b otok\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201314]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se zvl\u00e1d\u00e1n\u00edm stresu v\u00e1m mohou pomoci tak\u00e9 adaptogeny. Jak funguj\u00ed a kter\u00e9 jsou opravdu \u00fa\u010dinn\u00e9, zjist\u00edte v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/adaptogeny-prirodni-latky-ktere-pomahaji-zvladat-stres\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Adaptogeny: P\u0159\u00edrodn\u00ed l\u00e1tky, kter\u00e9 pom\u00e1haj\u00ed zvl\u00e1dat stres.<\/strong><\/a><strong>&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\">6. Nedostatek sp\u00e1nku<\/h3>\n\n\n\n<p>Mo\u017en\u00e1 jste ani netu\u0161ili, jak moc m\u016f\u017ee <strong>sp\u00e1nek ovlivnit mno\u017estv\u00ed t\u011blesn\u00e9 vody.<\/strong> Nedostatek odpo\u010dinku toti\u017e t\u011blo vn\u00edm\u00e1 do jist\u00e9 m\u00edry jako stres, co\u017e op\u011bt m\u016f\u017ee v\u00e9st ke zv\u00fd\u0161en\u00ed hladiny stresov\u00e9ho hormonu kortizolu. A ten, jak u\u017e v\u00edme, ovliv\u0148uje antidiuretick\u00fd hormon, \u010d\u00edm\u017e m\u016f\u017ee <strong>zp\u016fsobit vy\u0161\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody v t\u011ble. <\/strong>Stejn\u011b tak m\u016f\u017ee nedostatek sp\u00e1nku ovlivnit tak\u00e9 hladiny hormon\u016f hladu a sytosti (leptinu a ghrelinu). V d\u016fsledku toho m\u016f\u017eete poci\u0165ovat men\u0161\u00ed uspokojen\u00ed po j\u00eddle a p\u0159irozen\u011b vyhled\u00e1vat kalori\u010dt\u011bj\u0161\u00ed, vysoce zpracovan\u00e9 <strong>potraviny bohat\u00e9 na s\u016fl a sacharidy. <\/strong>A ty mohou vy\u0161\u0161\u00ed zadr\u017eov\u00e1n\u00ed vody je\u0161t\u011b umocnit. <span style=\"color:#ff6600\" class=\"tadv-color\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud v\u00e1s zaj\u00edm\u00e1, jak\u00e9 dal\u0161\u00ed negativn\u00ed dopady m\u00e1 nedostatek sp\u00e1nku, nem\u011bl by v\u00e1m uj\u00edt n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/co-se-stane-s-vasim-telem-kdyz-malo-spite\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co se stane s va\u0161\u00edm t\u011blem, kdy\u017e m\u00e1lo sp\u00edte?<\/strong><\/a><strong>&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\">7. Hork\u00e9 po\u010das\u00ed<\/h3>\n\n\n\n<p>St\u00e1v\u00e1 se v\u00e1m, \u017ee b\u011bhem hork\u00fdch letn\u00edch dn\u016f zadr\u017eujete v\u011bt\u0161\u00ed mno\u017estv\u00ed vody? Na vin\u011b je <strong>hormon aldosteron, <\/strong>kter\u00fd se pod\u00edl\u00ed na \u0161et\u0159en\u00ed tekutin v organismu. Ten umo\u017e\u0148uje ledvin\u00e1m zadr\u017eovat v\u00edce vody a tak\u00e9 sni\u017euje mno\u017estv\u00ed soli v potu. V organismu j\u00ed tak z\u016fstane v\u00edce, d\u00edky \u010demu\u017e je na\u0161e t\u011blo schopn\u00e9 zadr\u017eet v\u011bt\u0161\u00ed mno\u017estv\u00ed vody a zajistit si optim\u00e1ln\u00ed hydrataci. Pr\u016fvodn\u00edm jevem mohou b\u00fdt ov\u0161em tak\u00e9 <strong>pocity otekl\u00e9ho t\u011bla.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[16]<\/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\">8. Pit\u00ed alkoholu<\/h3>\n\n\n\n<p>Zkou\u0161eli jste si n\u011bkdy d\u00e1t p\u00e1r piv na zahn\u00e1n\u00ed \u017e\u00edzn\u011b? <strong>Krom\u011b kocoviny v\u00e1s r\u00e1no mohla \u010dekat taky p\u011bkn\u00e1 dehydratace a otekl\u00e9 t\u011blo. <\/strong>Jak je to mo\u017en\u00e9?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak je zn\u00e1mo, <strong>alkohol m\u00e1 diuretick\u00e9 \u00fa\u010dinky.<\/strong> Po jeho konzumaci se tak t\u011blo prost\u0159ednictv\u00edm mo\u010di zbavuje v\u011bt\u0161\u00edho mno\u017estv\u00ed vody, a t\u00edm doch\u00e1z\u00ed k dehydrataci. T\u011blo na to reaguje tak, \u017ee se za\u010dne sna\u017eit <strong>zadr\u017eovat vodu,<\/strong> aby u\u017e o ni v\u00edce nep\u0159ich\u00e1zelo. V\u00fdsledkem je, \u017ee se po propa\u0159en\u00e9m ve\u010d\u00edrku m\u016f\u017eete \u010dasto pot\u00fdkat s <strong>otoky obli\u010deje, nohou a dal\u0161\u00edch \u010d\u00e1st\u00ed t\u011bla. <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[17]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Otoky krom\u011b dehydratace zp\u016fsobuje tak\u00e9 <strong>nerovnov\u00e1ha elektrolyt\u016f, <\/strong>kter\u00fdch se t\u011blo mo\u010d\u00ed tak\u00e9 zbavuje. Stejn\u011b tak k n\u00ed m\u016f\u017ee v\u00e9st nap\u0159\u00edklad i nadm\u011brn\u00fd p\u0159\u00edjem sod\u00edku prost\u0159ednictv\u00edm soli. Kdy\u017e drinky prolo\u017e\u00edte je\u0161t\u011b slan\u00fdmi chipsy, ara\u0161\u00eddy a j\u00edzdu zakon\u010d\u00edte kebabem na n\u00e1dra\u017e\u00ed p\u0159i \u010dek\u00e1n\u00ed na no\u010dn\u00ed autobus, d\u00e1v\u00e1te t\u011blu dal\u0161\u00ed<strong> impuls k tomu, aby zadr\u017eovalo vodu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[18\u201319]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nejjednodu\u0161\u0161\u00edm zp\u016fsobem, jak se vyhnout otok\u016fm v d\u016fsledku pop\u00edjen\u00ed alkoholu, je<strong> abstinence. <\/strong>Pokud si ov\u0161em r\u00e1di d\u00e1te v\u00edno, pivo nebo drink, sna\u017ete se ho v\u017edy doplnit i nealkoholick\u00fdmi n\u00e1poji a vyhnout se konzumaci ultrazpracovan\u00fdch j\u00eddel, kter\u00e9 byste si st\u0159\u00edzliv\u00ed nedali.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A pokud to p\u0159ece jenom na ve\u010d\u00edrku s alkoholem p\u0159e\u017eenete, pak v\u00e1m jist\u011b p\u0159ijdou vhod rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/kocovina-proc-vznika-a-jak-se-ji-rychle-zbavit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kocovina: Pro\u010d vznik\u00e1 a jak se j\u00ed rychle zbavit.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"677\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg\" alt=\"Pit\u00ed alkoholu a zadr\u017eov\u00e1n\u00ed vody v t\u011ble\" class=\"wp-image-376467\" style=\"width:843px;height:508px\" title=\"Pit\u00ed alkoholu a zadr\u017eov\u00e1n\u00ed vody v t\u011ble\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-400x241.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1536x926.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-2048x1234.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">9. Pravideln\u00e9 u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f&nbsp;<\/h3>\n\n\n\n<p>Pokud m\u00e1te n\u011bjak\u00fd zdravotn\u00ed probl\u00e9m a <strong>pravideln\u011b u\u017e\u00edv\u00e1te l\u00e9ky, <\/strong>m\u016f\u017ee to b\u00fdt jedn\u00edm z d\u016fvod\u016f, pro\u010d va\u0161e t\u011blo zadr\u017euje v\u00edce vody a vy se c\u00edt\u00edte otekle. Krom\u011b ji\u017e zm\u00edn\u011bn\u00e9 <strong>hormon\u00e1ln\u00ed antikoncepce<\/strong> mohou tento probl\u00e9m zp\u016fsobit nap\u0159\u00edklad tak\u00e9 <strong>kortikosteroidy, nesteroidn\u00ed protiz\u00e1n\u011btliv\u00e9 l\u00e9ky \u010di n\u011bkter\u00e9 typy l\u00e9\u010div na diabetes 2. typu. <\/strong><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<h3 class=\"wp-block-heading\">10. Probl\u00e9m s lymfatick\u00fdm syst\u00e9mem<\/h3>\n\n\n\n<p><strong>Lymfatick\u00fd syst\u00e9m hraje kl\u00ed\u010dovou roli p\u0159i udr\u017eov\u00e1n\u00ed rovnov\u00e1hy tekutin v t\u011ble.<\/strong> Pokud s n\u00edm m\u00e1te pot\u00ed\u017ee, m\u016f\u017ee doch\u00e1zet bu\u010f k otoku cel\u00e9ho t\u011bla, nebo pouze v jednom m\u00edst\u011b (tzv. lok\u00e1ln\u00ed lymfed\u00e9m). P\u0159i pot\u00ed\u017e\u00edch s lymfatick\u00fdm syst\u00e9mem m\u016f\u017ee pomoci zdrav\u00fd \u017eivotn\u00ed styl, kompresn\u00ed oble\u010den\u00ed \u010di nap\u0159\u00edklad lymfatick\u00e1 mas\u00e1\u017e. Je ov\u0161em na m\u00edst\u011b vyhledat l\u00e9ka\u0159e a poradit se s n\u00edm. <span style=\"color:#ff6600\" class=\"tadv-color\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jak sami vid\u00edte, d\u016fvod\u016f, pro\u010d va\u0161e t\u011blo<strong> zadr\u017euje vodu,<\/strong> m\u016f\u017ee b\u00fdt mnoho. Ale na\u0161t\u011bst\u00ed existuje tak\u00e9 cel\u00e1 \u0159ada zp\u016fsob\u016f, kter\u00e9 n\u00e1m mohou pomoci se tohoto probl\u00e9mu zbavit. Nebojte, samoz\u0159ejm\u011b v\u00e1m nebudeme doporu\u010dovat extr\u00e9my, jako je nap\u0159\u00edklad dlouh\u00e9 saunov\u00e1n\u00ed, koupele v hork\u00e9 vod\u011b, b\u011bh\u00e1n\u00ed v zimn\u00ed bund\u011b, kdy\u017e je venku 30 \u00b0C, vyh\u00fdb\u00e1n\u00ed se j\u00eddlu \u010di pit\u00ed a podobn\u011b. Takov\u00e9 p\u0159\u00edstupy <strong>do zdrav\u00e9ho \u017eivotn\u00edho stylu b\u011b\u017en\u00e9ho \u010dlov\u011bka nepat\u0159\u00ed. <\/strong>Proto je nechme rad\u011bji sportovc\u016fm, kte\u0159\u00ed se <strong>odvod\u0148uj\u00ed p\u0159ed z\u00e1vody.<\/strong>&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sp\u00ed\u0161e se tedy zam\u011b\u0159\u00edme na to, jak si zdrav\u011b zajistit norm\u00e1ln\u00ed hladinu vody v t\u011ble, se kterou se budete c\u00edtit dob\u0159e a nebudou v\u00e1s tr\u00e1pit nep\u0159\u00edjemn\u00e9 pocity. V\u017edy ale m\u011bjte na pam\u011bti, \u017ee je jej\u00ed objem v t\u011ble prom\u011bnliv\u00fd, co\u017e m\u016f\u017ee zp\u016fsobit i r\u016fzn\u00e9 zm\u011bny va\u0161\u00ed hmotnosti. Ned\u011blejte si s t\u00edm tedy zbyte\u010dn\u011b hlavu a netrapte se, kdy\u017e se na v\u00e1ze jeden den objev\u00ed o kilo v\u00edce, ne\u017e je u v\u00e1s obvykl\u00e9.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg\" alt=\"Zadr\u017eov\u00e1n\u00ed vody v t\u011ble a celulitida\" class=\"wp-image-376482\" style=\"width:843px;height:562px\" title=\"Zadr\u017eov\u00e1n\u00ed vody v t\u011ble a celulitida\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_tipu_jak_se_zbavit_nadbytecne_vody_v_tele\"><\/span>7 tip\u016f, jak se zbavit nadbyte\u010dn\u00e9 vody v t\u011ble<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pokud pat\u0159\u00edte mezi zdravou \u010d\u00e1st populace a tr\u00e1p\u00ed v\u00e1s <strong>zavodn\u011bn\u00e9 a otekl\u00e9 t\u011blo, <\/strong>je mo\u017en\u00e9, \u017ee za t\u00edm stoj\u00ed ur\u010dit\u00e1 oblast va\u0161eho \u017eivotn\u00edho stylu. Ten na\u0161t\u011bst\u00ed dok\u00e1\u017eete velkou m\u011brou sami ovlivnit a za\u0159adit do n\u011bj zm\u011bny, pomoc\u00ed kter\u00fdch m\u016f\u017eete zadr\u017eov\u00e1n\u00ed vody v t\u011ble zm\u00edrnit, nebo<strong> se ho \u00fapln\u011b zbavit.&nbsp;<\/strong><\/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=\"1_Sportujte_a_budte_pres_den_v_pohybu\"><\/span>1. Sportujte a bu\u010fte p\u0159es den v pohybu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nedostatek pohybu je jednou z hlavn\u00edch p\u0159\u00ed\u010din,<\/strong> pro\u010d t\u011blo zadr\u017euje vodu. Asi ka\u017ed\u00fd u\u017e n\u011bkdy za\u017eil ten pocit, kdy cel\u00fd den prosed\u011bl ve \u0161kole nebo kancel\u00e1\u0159i a ve\u010der c\u00edtil, \u017ee ho lem pono\u017eek tla\u010d\u00ed do natekl\u00fdch kotn\u00edku a nohy mu tak\u00e9 pon\u011bkud zt\u011b\u017ekly, \u017ee? U lid\u00ed, kte\u0159\u00ed maj\u00ed sedav\u00fd \u017eivotn\u00ed styl, je v\u00fdznamn\u011b <strong>vy\u0161\u0161\u00ed pravd\u011bpodobnost, \u017ee se b\u011bhem \u017eivota setkaj\u00ed s otoky<\/strong> zp\u016fsoben\u00fdmi zadr\u017eov\u00e1n\u00edm vody v organismu. S nedostatkem pohybu jde ruku v ruce tak\u00e9 obezita, kter\u00e1 je takt\u00e9\u017e spojov\u00e1na s vy\u0161\u0161\u00edm zadr\u017eov\u00e1n\u00edm vody v t\u011ble. <span style=\"color:#ff6600\" class=\"tadv-color\">[22, 39]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pohyb tak pom\u016f\u017ee celkov\u011b rozproudit lymfatick\u00fd syst\u00e9m, krevn\u00ed ob\u011bh, vyplavov\u00e1n\u00ed nepot\u0159ebn\u00fdch l\u00e1tek z organismu a rozh\u00fdbat cel\u00e9 t\u011blo. Stejn\u011b tak n\u00e1m m\u016f\u017ee pomoci s <strong>udr\u017eov\u00e1n\u00edm optim\u00e1ln\u00ed hmotnosti, a t\u00edm i objemu vody v t\u011ble.<\/strong> Co se obecn\u00fdch pohybov\u00fdch doporu\u010den\u00ed t\u00fd\u010de, ka\u017ed\u00fd \u010dlov\u011bk by se m\u011bl t\u00fddn\u011b v\u011bnovat alespo\u0148 150 minut aktivit\u011b o st\u0159edn\u00ed intenzit\u011b nebo 75 minut aktivit\u011b o vysok\u00e9 intenzit\u011b. To je v\u0161ak \u00fapln\u00e9 minimum. Ide\u00e1ln\u00ed bude, kdy\u017e se pokus\u00edte do sv\u00e9ho \u017eivota za\u0159adit <strong>vy\u0161\u0161\u00ed mno\u017estv\u00ed aktivit. <\/strong>A je jen na v\u00e1s, jestli p\u016fjdete na proch\u00e1zku, do fitka, na cyklistiku nebo plavat. V\u0161echno se po\u010d\u00edt\u00e1. <span style=\"color:#ff6600\" class=\"tadv-color\">[23\u201324]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Nev\u00edte, se kterou sportovn\u00ed aktivitou za\u010d\u00edt? Inspirac\u00ed by v\u00e1m mohly b\u00fdt tyto \u010dl\u00e1nky:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/jak-zacit-behat-jednoduchy-navod-i-pro-uplne-zacatecniky\/\" target=\"_blank\" rel=\"noreferrer noopener\">Jak za\u010d\u00edt b\u011bhat? Jednoduch\u00fd n\u00e1vod i pro \u00fapln\u00e9 za\u010d\u00e1te\u010dn\u00edky.<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/psychicka-pohoda-hubnuti-a-kvalitnejsi-spanek-jake-jsou-dalsi-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\">Psychick\u00e1 pohoda, hubnut\u00ed a kvalitn\u011bj\u0161\u00ed sp\u00e1nek. Jak\u00e9 jsou dal\u0161\u00ed v\u00fdhody turistiky?<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/6-duvodu-proc-by-meli-zeny-posilovat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Silov\u00fd tr\u00e9nink pro \u017eeny? Ano! 12 d\u016fvod\u016f, pro\u010d cvi\u010dit a posilovat.<\/a><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/cyklistika-zpevni-nohy-zadek-a-pomuze-s-hubnutim-co-dalsiho-dokaze\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cyklistika zpevn\u00ed nohy, zadek a pom\u016f\u017ee s hubnut\u00edm. Co dal\u0161\u00edho dok\u00e1\u017ee? <\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nezapome\u0148te na pohyb ani p\u0159i cestov\u00e1n\u00ed<\/h3>\n\n\n\n<p>Sna\u017ete se pak h\u00fdbat i b\u011bhem cestov\u00e1n\u00ed. Dlouh\u00e9 sezen\u00ed v aut\u011b a u toho mls\u00e1n\u00ed dobrot, aby v\u00e1m j\u00edzda l\u00e9pe ub\u00edhala, je situace jako stvo\u0159en\u00e1 pro <strong>zadr\u017eov\u00e1n\u00ed vody v t\u011ble. <\/strong>T\u00edm sp\u00ed\u0161e, pokud m\u00e1lo pijete, abyste nemuseli po\u0159\u00e1d zastavovat na toaletu. Kdykoliv to jde, sna\u017ete se proch\u00e1zet, protahovat nebo si ud\u011blat p\u00e1r d\u0159ep\u016f. Samoz\u0159ejmost\u00ed by m\u011blo b\u00fdt tak\u00e9 st\u0159\u00edd\u00e1n\u00ed poloh p\u0159i del\u0161\u00edm sezen\u00ed. Pomoci m\u016f\u017ee tak\u00e9 to, \u017ee si prokrou\u017e\u00edte kotn\u00edky a nebudete p\u0159ek\u0159i\u017eovat nohy p\u0159i sezen\u00ed. <span style=\"color:#ff6600\" class=\"tadv-color\">[40\u201341]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg\" alt=\"H\u00fdbejte se, abyste p\u0159ede\u0161li zadr\u017eov\u00e1n\u00ed vody\" class=\"wp-image-376498\" style=\"width:843px;height:562px\" title=\"H\u00fdbejte se, abyste p\u0159ede\u0161li zadr\u017eov\u00e1n\u00ed vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Hlidejte_si_prijem_soli\"><\/span>2. Hl\u00eddejte si p\u0159\u00edjem soli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010dit\u011b u\u017e jste sly\u0161eli, \u017ee je pot\u0159eba <strong>hl\u00eddat si v j\u00eddeln\u00ed\u010dku p\u0159\u00edjem soli. <\/strong>Ale pro\u010d to tak je? Krom\u011b toho, \u017ee m\u016f\u017ee pravideln\u00fd vysok\u00fd p\u0159\u00edjem soli v\u00e9st postupn\u011b k <strong>rozvoji zdravotn\u00edch obt\u00ed\u017e\u00ed, <\/strong>mezi kter\u00e9 pat\u0159\u00ed vysok\u00fd krevn\u00ed tlak \u010di jin\u00e9 probl\u00e9my s kardiovaskul\u00e1rn\u00edm syst\u00e9mem, m\u016f\u017ee b\u00fdt tak\u00e9 p\u0159\u00ed\u010dinou nadm\u011brn\u00e9ho zadr\u017eov\u00e1n\u00ed vody. S\u016fl je toti\u017e zdrojem sod\u00edku, kter\u00fd je jedn\u00edm z hlavn\u00edch <strong>elektrolyt\u016f pod\u00edlej\u00edc\u00edch se na vodn\u00edm hospoda\u0159en\u00ed v organismu.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Obecn\u011b se ud\u00e1v\u00e1, \u017ee by \u010dlov\u011bk za den m\u011bl p\u0159ijmout okolo <strong>5 g soli. <\/strong>Mno\u017estv\u00ed m\u016f\u017ee b\u00fdt lehce vy\u0161\u0161\u00ed u velmi aktivn\u00edch sportovc\u016f, kte\u0159\u00ed se v\u00edce pot\u00ed, a mohou tak ztr\u00e1cet relativn\u011b vysok\u00e9 mno\u017estv\u00ed soli. Velk\u00e1 \u010d\u00e1st populace ov\u0161em konzumuje soli mnohem v\u00edce, a to p\u0159ibli\u017en\u011b <strong>9\u201312 g denn\u011b, <\/strong>co\u017e je p\u0159ibli\u017en\u011b dvojn\u00e1sobek doporu\u010den\u00e9 denn\u00ed d\u00e1vky. Jej\u00edm c\u00edlem by tak m\u011blo b\u00fdt toto mno\u017estv\u00ed sn\u00ed\u017eit. <span style=\"color:#ff6600\" class=\"tadv-color\">[26\u201327]<\/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\">Jak sn\u00ed\u017eit p\u0159\u00edjem soli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vyh\u00fdbejte se fastfood\u016fm a ultrazpracovan\u00fdm potravin\u00e1m. <\/strong>Jedno fastfoodov\u00e9 menu v\u00e1m toti\u017e m\u016f\u017ee hrav\u011b pokr\u00fdt celkov\u00fd doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem soli. <\/li>\n\n\n\n<li>Nejjednodu\u0161\u0161\u00edm zp\u016fsobem, jak optimalizovat sv\u016fj p\u0159\u00edjem soli, je <strong>p\u0159ipravovat si j\u00eddlo doma. <\/strong>V takov\u00e9m p\u0159\u00edpad\u011b m\u00e1te kontrolu nad t\u00edm, jak velk\u00e9 mno\u017estv\u00ed jste p\u0159i va\u0159en\u00ed pou\u017eili. <\/li>\n\n\n\n<li>Stejn\u011b tak p\u0159i p\u0159\u00edprav\u011b pokrm\u016f myslete na to, \u017ee se d\u00e1 <strong>chu\u0165 j\u00eddla vylep\u0161it i jinak ne\u017e jen sol\u00ed. <\/strong>Co takhle d\u00e1t \u0161anci t\u0159eba bylink\u00e1m? <\/li>\n\n\n\n<li>Pokud pou\u017e\u00edv\u00e1te <strong>ko\u0159en\u00edc\u00ed sm\u011bsi, \u010dt\u011bte jejich slo\u017een\u00ed.<\/strong> \u010casto u\u017e obsahuj\u00ed s\u016fl, a tak nen\u00ed pot\u0159eba j\u00eddlo d\u00e1le dosolovat.<\/li>\n\n\n\n<li>Myslete na to, \u017ee s\u016fl u\u017e p\u0159ij\u00edm\u00e1te z b\u011b\u017en\u00fdch potravin, jako jsou s\u00fdry, uzeniny \u010di pe\u010divo, a tak nen\u00ed pot\u0159eba sv\u00e9 j\u00eddlo je\u0161t\u011b nav\u00edc solit.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokud se chcete na p\u0159\u00edjem soli zam\u011b\u0159it, <strong>\u010dt\u011bte obaly, <\/strong>kde najdete i informaci o mno\u017estv\u00ed pou\u017eit\u00e9 soli. Mo\u017en\u00e1 budete p\u0159ekvapen\u00ed, \u017ee ji objev\u00edte i ve v\u00fdrobc\u00edch, u kter\u00fdch byste to ne\u010dekali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Chcete se dozv\u011bd\u011bt v\u00edce o tom, jak se vyznat v informac\u00edch od v\u00fdrobce na obale? Pak by v\u00e1m nem\u011bl uniknout n\u00e1\u0161 \u010dl\u00e1nek <a href=\"https:\/\/gymbeam.cz\/blog\/7-tipu-jak-spravne-vybirat-a-nakupovat-potraviny\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>7 tip\u016f, jak spr\u00e1vn\u011b vyb\u00edrat a nakupovat potraviny.<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/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=\"3_Optimalizujte_prijem_sacharidu_a_jezte_zdraveji\"><\/span>3. Optimalizujte p\u0159\u00edjem sacharid\u016f a jezte zdrav\u011bji<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nebojte, nebudeme v\u00e1m te\u010f pov\u00eddat p\u0159\u00edb\u011bh o zl\u00fdch sacharidech, kter\u00e9 mohou za p\u0159ib\u00edr\u00e1n\u00ed. Tento m\u00fdtus u\u017e je snad d\u00e1vno vyvr\u00e1cen\u00fd. To ov\u0161em neznamen\u00e1, \u017ee byste jejich p\u0159\u00edjem m\u011bli p\u0159estat \u0159e\u0161it. Pokud p\u0159es den j\u00edte jednu sladkost za druhou, sva\u010d\u00edte koblihy \u010di buchty, a to v\u0161e zap\u00edj\u00edte slazen\u00fdm n\u00e1pojem, ovocn\u00fdm smoothie\u010dkem nebo ochucen\u00fdm ml\u00e9kem, je pravd\u011bpodobn\u00e9, \u017ee to se sacharidy p\u0159eh\u00e1n\u00edte. A jak u\u017e jsme si \u0159ekli, sacharidy na sebe v\u00e1\u017eou vodu, co\u017e se v souvislosti s jejich nadm\u011brn\u00fdm p\u0159\u00edjmem m\u016f\u017ee projevit otoky.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017en\u00e1 v\u00e1s napad\u00e1 \u0159e\u0161en\u00ed ve form\u011b n\u00edzkosacharidov\u00e9 diety. Do toho se ale rad\u011bji nepou\u0161t\u011bjte. M\u016f\u017ee se sice st\u00e1t, \u017ee d\u00edky ni\u017e\u0161\u00edmu p\u0159\u00edjmu sacharid\u016f bude t\u011blo zadr\u017eovat m\u00e9n\u011b vody, a tak v\u00e1ha b\u011bhem prvn\u00edch dn\u016f rychle klesne. Tento styl stravov\u00e1n\u00ed ov\u0161em <strong>nen\u00ed pro mnoho lid\u00ed dlouhodob\u011b udr\u017eiteln\u00fd.<\/strong> No a h\u00e1dejte, co nastane, kdy\u017e se \u010dlov\u011bk vr\u00e1t\u00ed ke sv\u00fdm star\u00fdm stravovac\u00edm n\u00e1vyk\u016fm, kter\u00e9 zahrnuj\u00ed vy\u0161\u0161\u00ed mno\u017estv\u00ed sacharid\u016f. Jasn\u011b, voda se vr\u00e1t\u00ed zp\u011bt a oni jsou hmotnostn\u011b tam, kde byli. <span style=\"color:#ff6600\" class=\"tadv-color\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nenechte se proto zl\u00e1kat t\u011bmito v\u00fdsledky a rad\u011bji se<strong> zam\u011b\u0159te na kvalitn\u00ed j\u00eddeln\u00ed\u010dek,<\/strong> ve kter\u00e9m budou v\u0161echny makro\u017eiviny v rovnov\u00e1ze. Dr\u017ete se zlat\u00e9 st\u0159edn\u00ed cesty a s ni\u010d\u00edm to nep\u0159eh\u00e1n\u011bjte. A pokud nev\u00edte, kolik byste m\u011bli j\u00edst b\u00edlkovin, sacharid\u016f a tuk\u016f, pom\u016f\u017ee v\u00e1m <a href=\"https:\/\/gymbeam.cz\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>na\u0161e kalkula\u010dka energetick\u00e9ho p\u0159\u00edjmu,<\/strong><\/a><strong> <\/strong>kter\u00e1 v\u0161e spo\u010d\u00edt\u00e1 za v\u00e1s.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Se sestaven\u00edm zdrav\u00e9ho j\u00eddeln\u00ed\u010dku v\u00e1m pak pomohou tak\u00e9 rady z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/co-je-zdrava-strava-a-jak-se-naucit-jist-zdrave\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Co je zdrav\u00e1 strava a jak se nau\u010dit j\u00edst zdrav\u011b?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg\" alt=\"Jezte zdrav\u011bji, abyste sn\u00ed\u017eili zadr\u017eov\u00e1n\u00ed vody\" class=\"wp-image-376515\" style=\"width:843px;height:562px\" title=\"Jezte zdrav\u011bji, abyste sn\u00ed\u017eili zadr\u017eov\u00e1n\u00ed vody\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pijte_dostatek_vody\"><\/span>4. Pijte dostatek vody<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Optim\u00e1ln\u00ed hydratace<\/strong> je z\u00e1kladem pro spr\u00e1vn\u011b funguj\u00edc\u00ed zdrav\u00e9 t\u011blo. Nem\u011bli bychom tak p\u00edt ani moc, ani m\u00e1lo. Za ide\u00e1ln\u00ed mno\u017estv\u00ed se obecn\u011b pova\u017euje p\u0159\u00edjem <strong>30\u201345 ml vody na kg t\u011blesn\u00e9 hmotnosti. <\/strong>T\u011bmto hodnot\u00e1m byste se m\u011bli sna\u017eit p\u0159ibl\u00ed\u017eit i v p\u0159\u00edpad\u011b, \u017ee v\u00e1s tr\u00e1p\u00ed zadr\u017eov\u00e1n\u00ed vody. Rozhodn\u011b se tekutin nemus\u00edte b\u00e1t. Nefunguje to tak, \u017ee vypijete 500 ml vody a najednou ote\u010dete. Na to, co se s p\u0159ijatou tekutinou bude v t\u011ble d\u00edt, m\u00e1 vliv mnoho faktor\u016f. <span style=\"color:#ff6600\" class=\"tadv-color\">[29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stejn\u011b tak byste se ov\u0161em nem\u011bli dostat do situace, kdy ve\u010der zjist\u00edte, \u017ee jste vypili za cel\u00fd den jen jednu sklenici vody, a za\u010dnete to doh\u00e1n\u011bt. Nejsp\u00ed\u0161 byste str\u00e1vili celou n\u00e1sleduj\u00edc\u00ed noc neust\u00e1l\u00fdm chozen\u00edm na z\u00e1chod, ale tak\u00e9 byste mohli <strong>zbyte\u010dn\u011b zat\u00ed\u017eit ledviny.<\/strong> Jejich rychlost filtrace vody se pohybuje p\u0159ibli\u017en\u011b mezi <strong>0,8\u20131 l vody za hodinu.<\/strong> V\u011bt\u0161\u00ed mno\u017estv\u00ed vody bychom proto nem\u011bli n\u00e1razov\u011b p\u0159ij\u00edmat. <span style=\"color:#ff6600\" class=\"tadv-color\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pot\u0159ebn\u00e9 tekutiny proto rovnom\u011brn\u011b rozd\u011blte do cel\u00e9ho dne. Abyste nezapom\u00ednali na pit\u00ed, m\u016f\u017eete si na telefonu nastavovat <strong>pravideln\u00e9 upozorn\u011bn\u00ed, \u017ee m\u00e1te vyp\u00edt sklenici vody.<\/strong> Uvid\u00edte, \u017ee si na to postupn\u011b navyknete a \u010dasem u\u017e p\u0159ipom\u00ednky nebudete ani pot\u0159ebovat.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Krom\u011b toho, \u017ee se dost mo\u017en\u00e1 pak zlep\u0161\u00ed va\u0161e probl\u00e9my s otekl\u00fdm t\u011blem, se d\u00edky dostate\u010dn\u00e9mu p\u0159\u00edjmu tekutin vyhnete tak\u00e9 nep\u0159\u00edjemn\u00fdm p\u0159\u00edznak\u016fm dehydratace. V\u00edce se o nich do\u010dtete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-nedostatecny-pitny-rezim-ovlivnuje-zdravi\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak nedostate\u010dn\u00fd pitn\u00fd re\u017eim ovliv\u0148uje zdrav\u00ed.<\/strong><\/a><strong>&nbsp;<\/strong><\/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=\"5_Naucte_se_lepe_zvladat_stres\"><\/span>5. Nau\u010dte se l\u00e9pe zvl\u00e1dat stres<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ur\u010ditou \u00farove\u0148 stresu poci\u0165ujeme v \u017eivot\u011b v\u0161ichni, je to norm\u00e1ln\u00ed. Existuje dokonce pozitivn\u00ed stres, kter\u00fd n\u00e1m m\u016f\u017ee pomoci vybudit organismus a dostat ze sebe maximum. Pokud ov\u0161em dlouhodob\u011b poci\u0165ujeme svazuj\u00edc\u00ed stres, doch\u00e1z\u00ed v na\u0161em t\u011ble <strong>k vyplavov\u00e1n\u00ed v\u011bt\u0161\u00edho mno\u017estv\u00ed stresov\u00e9ho hormonu kortizolu. <\/strong>To se ve v\u00fdsledku m\u016f\u017ee projevit v\u011bt\u0161\u00edm zadr\u017eov\u00e1n\u00edm vody.<strong> <\/strong><span style=\"color:#ff6600\" class=\"tadv-color\">[13\u201314]&nbsp;<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Zp\u016fsob\u016f, jak l\u00e9pe zvl\u00e1dat stres, existuje cel\u00e1 \u0159ada, jen je pot\u0159eba naj\u00edt ten, kter\u00fd n\u00e1m bude vyhovovat. <strong>Poci\u0165ovan\u00e9 nap\u011bt\u00ed a hladinu kortizolu n\u00e1m m\u016f\u017ee pomoci sn\u00ed\u017eit<\/strong> t\u0159eba sportovn\u00ed aktivita, dostate\u010dn\u00fd odpo\u010dinek, relaxa\u010dn\u00ed koupel, meditace nebo t\u0159eba proch\u00e1zka v p\u0159\u00edrod\u011b.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dal\u0161\u00ed tipy na sn\u00ed\u017een\u00ed stresu pak najdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/proc-je-pro-nas-stres-nebezpecny-a-jak-ho-snizit\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pro\u010d je pro n\u00e1s stres nebezpe\u010dn\u00fd a jak ho sn\u00ed\u017eit?<\/strong><\/a><\/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=\"6_Dostatecne_spete\"><\/span>6. Dostate\u010dn\u011b sp\u011bte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sp\u00e1nek m\u00e1 velk\u00fd vliv na mnoho oblast\u00ed na\u0161eho \u017eivota. A ani zadr\u017eov\u00e1n\u00ed vody nen\u00ed v\u00fdjimkou. Kvalitn\u00ed sp\u00e1nek je tak z\u00e1sadn\u00ed pro udr\u017een\u00ed hormon\u00e1ln\u00ed rovnov\u00e1hy v t\u011ble, kter\u00e1 m\u00e1 pak d\u00e1le vliv i na hospoda\u0159en\u00ed s vodou. Z toho d\u016fvodu je ide\u00e1ln\u00ed, abychom si ka\u017ed\u00fd den dop\u0159\u00e1li <strong>7\u20139 hodin trvaj\u00edc\u00ed, ni\u010d\u00edm neru\u0161en\u00fd sp\u00e1nek.<\/strong> <span style=\"color:#ff6600\" class=\"tadv-color\">[30\u201331]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V p\u0159\u00edpad\u011b, \u017ee m\u00e1te pot\u00ed\u017ee s us\u00edn\u00e1n\u00edm, p\u0159e\u010dt\u011bte si u\u017eite\u010dn\u00e9 rady v na\u0161em \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.cz\/blog\/jak-rychle-usnout-vyzkousejte-jednoduche-tipy-pro-lepsi-spanek\/\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Jak rychle usnout? Vyzkou\u0161ejte jednoduch\u00e9 tipy pro lep\u0161\u00ed sp\u00e1nek.<\/strong><\/a><\/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=\"7_Vyzkousejte_doplnky_stravy\"><\/span>7. Vyzkou\u0161ejte dopl\u0148ky stravy<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kl\u00ed\u010dem ke zdrav\u00e9mu t\u011blu, kter\u00e9 nebude m\u00edt pot\u0159ebu zadr\u017eovat nadbyte\u010dnou vodu, je p\u0159edev\u0161\u00edm <strong>zdrav\u00e1 strava, pohyb, dostate\u010dn\u00fd sp\u00e1nek a \u017eivot bez nadm\u011brn\u00e9ho stresu.<\/strong> Existuj\u00ed ov\u0161em i dopl\u0148ky stravy, kter\u00e9 v\u00e1m mohou na t\u00e9to cest\u011b za zbaven\u00edm se p\u0159ebyte\u010dn\u00e9 vody pomoci. Kter\u00e9 to jsou?&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/elektrolyty-tabs-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Elektrolyty<\/strong><\/a> pomohou doplnit stopov\u00e9 prvky, kter\u00e9 \u010dlov\u011bk ztr\u00e1c\u00ed nap\u0159\u00edklad potem. Vzhledem k tomu, \u017ee se n\u011bkter\u00e9 z nich (nap\u0159\u00edklad sod\u00edk a drasl\u00edk) pod\u00edlej\u00ed na hospoda\u0159en\u00ed organismu s vodou, m\u016f\u017ee jejich optim\u00e1ln\u00ed p\u0159\u00edjem pomoci p\u0159edch\u00e1zet nadm\u011brn\u00e9mu zadr\u017eov\u00e1n\u00ed vody. <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/draslik-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Drasl\u00edk<\/strong><\/a> se spole\u010dn\u011b se sod\u00edkem pod\u00edl\u00ed na vodn\u00edm hospoda\u0159en\u00ed organismu. Jeho optim\u00e1ln\u00ed p\u0159\u00edjem tak m\u016f\u017ee pomoci p\u0159edch\u00e1zet nadm\u011brn\u00e9mu zadr\u017eov\u00e1n\u00ed vody. <span class=\"tadv-color\" style=\"color:#ff6600\">[32]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/water-loss-beastpink.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Water loss<\/strong><\/a> je unik\u00e1tn\u00ed komplex p\u0159\u00edrodn\u00edch v\u00fdta\u017ek\u016f, ho\u0159\u010d\u00edku a vitam\u00ednu B6 pro \u017eeny, kter\u00e9 maj\u00ed pocit, \u017ee jejich t\u011blo zadr\u017euje p\u0159ebyte\u010dnou vodu. Obsahuje extrakty z rostlin, kter\u00e9 jsou pova\u017eov\u00e1ny za p\u0159\u00edrodn\u00ed diuretika. D\u00edky tomu mohou pomoci vylou\u010dit p\u0159ebyte\u010dnou vodu. <\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/caffeine-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kofein<\/strong><\/a> je l\u00e1tka, kterou op\u011bt zn\u00e1me i d\u00edky jej\u00edm diuretick\u00fdm \u00fa\u010dink\u016fm. Studie ov\u0161em nazna\u010duj\u00ed, \u017ee se t\u011blo dok\u00e1\u017ee pravideln\u00e9mu p\u0159\u00edjmu vy\u0161\u0161\u00edch d\u00e1vek kofeinu p\u0159izp\u016fsobit, \u010d\u00edm\u017e se tento \u00fa\u010dinek postupn\u011b sni\u017euje. <span class=\"tadv-color\" style=\"color:#ff6600\">[33]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ho\u0159\u010d\u00edk<\/strong><\/a> a jeho funkce v organismu jsou prov\u00e1z\u00e1ny s dal\u0161\u00edmi elektrolyty, kter\u00e9 maj\u00ed vliv na vodn\u00ed hospoda\u0159en\u00ed t\u011bla. V\u00fdzkumy nav\u00edc ukazuj\u00ed, \u017ee m\u016f\u017ee tato miner\u00e1ln\u00ed l\u00e1tka pomoci sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody v organismu v souvislosti s PMS. <span class=\"tadv-color\" style=\"color:#ff6600\">[34\u201335]<\/span><\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/pampeliska-lekarska-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Extrakt z pampeli\u0161ky l\u00e9ka\u0159sk\u00e9<\/strong><\/a> m\u016f\u017ee podle v\u00fdsledku v\u011bdeck\u00e9 studie zv\u00fd\u0161it frekvenci mo\u010den\u00ed, a t\u00edm napomoci sn\u00ed\u017een\u00ed vody v t\u011ble.<span class=\"tadv-color\" style=\"color:#ff6600\"> [36]<\/span><\/li>\n\n\n\n<li>\u0160anci m\u016f\u017eete d\u00e1t tak\u00e9 dal\u0161\u00edm bylink\u00e1m, mezi kter\u00e9 pat\u0159\u00ed <strong>fenykl, <\/strong><a aria-label=\" (opens in a new tab)\" class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/preslicka-rolni-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>p\u0159esli\u010dka<\/strong><\/a><strong> \u010di kop\u0159iva, <\/strong>kter\u00e9 jsou takt\u00e9\u017e spojov\u00e1ny s mo\u010dopudn\u00fdmi \u00fa\u010dinky. <span class=\"tadv-color\" style=\"color:#ff6600\">[37]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg\" alt=\"Dopl\u0148ky stravy pro odvodn\u011bn\u00ed\" class=\"wp-image-376532\" style=\"width:843px;height:562px\" title=\"Dopl\u0148ky stravy pro odvodn\u011bn\u00ed\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/water-loss-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vzit\"><\/span>Co si z toho vz\u00edt?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po p\u0159e\u010dten\u00ed dne\u0161n\u00edho \u010dl\u00e1nku ji\u017e v\u00edte, \u017ee na mno\u017estv\u00ed vody v na\u0161em t\u011ble m\u00e1 vliv cel\u00e1 \u0159ada faktor\u016f. Ur\u010dit\u00e9 kol\u00eds\u00e1n\u00ed je v tomto ohledu ale p\u0159irozen\u00fd jev, a tak nem\u00e1 smysl stresovat se t\u00edm, \u017ee zrovna dnes m\u00e1te o kilo v\u00edce ne\u017e v\u010dera. Pokud se chcete c\u00edtit ve sv\u00e9m t\u011ble dob\u0159e, zam\u011b\u0159te se na <strong>zdravou stravu, pitn\u00fd re\u017eim, dostate\u010dn\u00fd pohyb, kvalitn\u00ed sp\u00e1nek a lep\u0161\u00ed zvl\u00e1d\u00e1n\u00ed stresu.<\/strong> Uvid\u00edte, \u017ee se budete c\u00edtit l\u00e9pe a va\u0161e t\u011blo nebude m\u00edt d\u016fvod dr\u017eet si nadbyte\u010dnou vodu. A pokud byste se ani p\u0159i spr\u00e1vn\u00e9 \u017eivotospr\u00e1v\u011b nedok\u00e1zali tohoto probl\u00e9mu zbavit, m\u016f\u017eete zkusit vyhledat l\u00e9ka\u0159e.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>M\u00e1te mezi sv\u00fdmi p\u0159\u00e1teli n\u011bkoho, kdo si st\u011b\u017euje na otekl\u00e9 nohy a obli\u010dej kv\u016fli zadr\u017eov\u00e1n\u00ed vody? Sd\u00edlejte s n\u00edm \u010dl\u00e1nek a pomozte mu kone\u010dn\u011b naj\u00edt p\u0159\u00ed\u010dinu.&nbsp;<\/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\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\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\/minerals-1\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMinerals\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>Zd\u00e1 se v\u00e1m, \u017ee m\u00e1te najednou n\u011bjak otekl\u00e9 nohy a cel\u00e9 t\u011blo je objemn\u011bj\u0161\u00ed? Na vin\u011b je dost mo\u017en\u00e1 zadr\u017eov\u00e1n\u00ed vody. V \u010dl\u00e1nku si \u0159ekneme, pro\u010d se to d\u011bje a jak s t\u00edmto probl\u00e9mem bojovat. <\/p>\n","protected":false},"author":100,"featured_media":376568,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[32],"tags":[6369,6621,7623,7635],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-376400","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-navody-a-tipy","8":"tag-hubnuti","9":"tag-hydratace","10":"tag-zdravi","11":"tag-zdravy-zivotni-styl","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Jak se odvodnit? Zadr\u017eov\u00e1n\u00ed vody je probl\u00e9m, kter\u00fd souvis\u00ed tak\u00e9 s celulitidou a otekl\u00fdmi kotn\u00edky \u010di obli\u010dejem. Porad\u00edme, jak se nadbyte\u010dn\u00e9 vody zbavit.\" \/>\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\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody? - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"Jak se odvodnit? Zadr\u017eov\u00e1n\u00ed vody je probl\u00e9m, kter\u00fd souvis\u00ed tak\u00e9 s celulitidou a otekl\u00fdmi kotn\u00edky \u010di obli\u010dejem. Porad\u00edme, jak se nadbyte\u010dn\u00e9 vody zbavit.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-05-30T07:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-04-17T08:49:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.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=\"Simona Svobodov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Svobodov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\"},\"author\":{\"name\":\"Simona Svobodov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\"},\"headline\":\"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody?\",\"datePublished\":\"2022-05-30T07:00:00+00:00\",\"dateModified\":\"2026-04-17T08:49:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\"},\"wordCount\":5531,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png\",\"keywords\":[\"hubnut\u00ed\",\"hydratace\",\"zdrav\u00ed\",\"zdrav\u00fd \u017eivotn\u00ed styl\"],\"articleSection\":[\"Strava a zdrav\u00fd \u017eivotn\u00ed styl\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\",\"url\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\",\"name\":\"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody? - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png\",\"datePublished\":\"2022-05-30T07:00:00+00:00\",\"dateModified\":\"2026-04-17T08:49:43+00:00\",\"description\":\"Jak se odvodnit? Zadr\u017eov\u00e1n\u00ed vody je probl\u00e9m, kter\u00fd souvis\u00ed tak\u00e9 s celulitidou a otekl\u00fdmi kotn\u00edky \u010di obli\u010dejem. Porad\u00edme, jak se nadbyte\u010dn\u00e9 vody zbavit.\",\"breadcrumb\":{\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#breadcrumb\"},\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png\",\"width\":1200,\"height\":628,\"caption\":\"7 tip\u016f, jak se zbavit nadbyte\u010dn\u00e9 vody v t\u011ble\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/gymbeam.com\/blog\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody?\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"name\":\"GymBeam Blog\",\"description\":\"Najnov\u0161ie inform\u00e1cie zo sveta fitness\",\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/gymbeam.com\/blog\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-GB\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\",\"name\":\"GymBeam\",\"url\":\"https:\/\/gymbeam.com\/blog\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png\",\"width\":266,\"height\":75,\"caption\":\"GymBeam\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"Person\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda\",\"name\":\"Simona Svobodov\u00e1\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-GB\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"contentUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png\",\"caption\":\"Simona Svobodov\u00e1\"},\"description\":\"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.\",\"url\":\"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody? - GymBeam Blog","description":"Jak se odvodnit? Zadr\u017eov\u00e1n\u00ed vody je probl\u00e9m, kter\u00fd souvis\u00ed tak\u00e9 s celulitidou a otekl\u00fdmi kotn\u00edky \u010di obli\u010dejem. Porad\u00edme, jak se nadbyte\u010dn\u00e9 vody zbavit.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/gymbeam.com\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/","og_type":"article","og_title":"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody? - GymBeam Blog","og_description":"Jak se odvodnit? Zadr\u017eov\u00e1n\u00ed vody je probl\u00e9m, kter\u00fd souvis\u00ed tak\u00e9 s celulitidou a otekl\u00fdmi kotn\u00edky \u010di obli\u010dejem. Porad\u00edme, jak se nadbyte\u010dn\u00e9 vody zbavit.","og_url":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/","og_site_name":"GymBeam Blog","article_published_time":"2022-05-30T07:00:00+00:00","article_modified_time":"2026-04-17T08:49:43+00:00","og_image":[{"width":1200,"height":628,"url":"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png","type":"image\/png"}],"author":"Simona Svobodov\u00e1","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Simona Svobodov\u00e1","Estimated reading time":"19 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#article","isPartOf":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/"},"author":{"name":"Simona Svobodov\u00e1","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda"},"headline":"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody?","datePublished":"2022-05-30T07:00:00+00:00","dateModified":"2026-04-17T08:49:43+00:00","mainEntityOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/"},"wordCount":5531,"commentCount":0,"publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png","keywords":["hubnut\u00ed","hydratace","zdrav\u00ed","zdrav\u00fd \u017eivotn\u00ed styl"],"articleSection":["Strava a zdrav\u00fd \u017eivotn\u00ed styl"],"inLanguage":"en-GB","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/","url":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/","name":"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody? - GymBeam Blog","isPartOf":{"@id":"https:\/\/gymbeam.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage"},"image":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage"},"thumbnailUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png","datePublished":"2022-05-30T07:00:00+00:00","dateModified":"2026-04-17T08:49:43+00:00","description":"Jak se odvodnit? Zadr\u017eov\u00e1n\u00ed vody je probl\u00e9m, kter\u00fd souvis\u00ed tak\u00e9 s celulitidou a otekl\u00fdmi kotn\u00edky \u010di obli\u010dejem. Porad\u00edme, jak se nadbyte\u010dn\u00e9 vody zbavit.","breadcrumb":{"@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#breadcrumb"},"inLanguage":"en-GB","potentialAction":[{"@type":"ReadAction","target":["https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/"]}]},{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#primaryimage","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/05\/Navrh-bez-nazvu-2022-05-30T094557.004.png","width":1200,"height":628,"caption":"7 tip\u016f, jak se zbavit nadbyte\u010dn\u00e9 vody v t\u011ble"},{"@type":"BreadcrumbList","@id":"https:\/\/gymbeam.cz\/blog\/jak-odvodnit-telo-a-snizit-zadrzovani-vody\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/gymbeam.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Jak odvodnit t\u011blo a sn\u00ed\u017eit zadr\u017eov\u00e1n\u00ed vody?"}]},{"@type":"WebSite","@id":"https:\/\/gymbeam.com\/blog\/#website","url":"https:\/\/gymbeam.com\/blog\/","name":"GymBeam Blog","description":"Najnov\u0161ie inform\u00e1cie zo sveta fitness","publisher":{"@id":"https:\/\/gymbeam.com\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/gymbeam.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-GB"},{"@type":"Organization","@id":"https:\/\/gymbeam.com\/blog\/#organization","name":"GymBeam","url":"https:\/\/gymbeam.com\/blog\/","logo":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2020\/06\/GymBeam-logo.png","width":266,"height":75,"caption":"GymBeam"},"image":{"@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/logo\/image\/"}},{"@type":"Person","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/680bf44f1718322327563d45611c3dda","name":"Simona Svobodov\u00e1","image":{"@type":"ImageObject","inLanguage":"en-GB","@id":"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","contentUrl":"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/01\/Navrh-bez-nazvu-2022-01-05T140539.508-e1641387956400-96x96.png","caption":"Simona Svobodov\u00e1"},"description":"Simona Svobodov\u00e1 is an expert editor for GymBeam Magazine with experience in sports journalism since 2016. She earned her Master's degree at the Faculty of Social Studies of Masaryk University (one of the leading universities in Central Europe). She expanded her formal education in the field of health with a professional Nutrition Consultant certification from the recognised educational authority, Fitness Institut. Throughout her career, she has gained extensive experience in the editorial offices of the largest national daily newspapers and leading regional sports platforms. In the editorial team, she specialises in weight loss, endurance sports, sleep, and wellbeing. As a qualified journalist, she applies strict analytical standards to her writing. Her texts are built on an Evidence-Based Medicine (EBM) approach and rely exclusively on international meta-analyses, systematic reviews, and peer-reviewed research. She tests her theoretical knowledge in practice through running, cycling, and skiing.","url":"https:\/\/gymbeam.com\/blog\/author\/simona-svobodova\/"}]}},"_links":{"self":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/376400","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/users\/100"}],"replies":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/comments?post=376400"}],"version-history":[{"count":2,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/376400\/revisions"}],"predecessor-version":[{"id":782705,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/posts\/376400\/revisions\/782705"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media\/376568"}],"wp:attachment":[{"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/media?parent=376400"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/categories?post=376400"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/tags?post=376400"},{"taxonomy":"filter_section","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_section?post=376400"},{"taxonomy":"filter_attribute","embeddable":true,"href":"https:\/\/gymbeam.com\/blog\/wp-json\/wp\/v2\/filter_attribute?post=376400"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}