{"id":380848,"date":"2022-06-27T13:13:06","date_gmt":"2022-06-27T11:13:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=380848"},"modified":"2022-06-27T13:13:43","modified_gmt":"2022-06-27T11:13:43","slug":"kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/","title":{"rendered":"Kako se rije\u0161iti vi\u0161ka vode i smanjiti njeno zadr\u017eavanje"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#Koliki_postotak_ljudskog_tijela_cini_voda_i_zasto_je_toliko_vazna\" title=\"Koliki postotak ljudskog tijela \u010dini voda i za\u0161to je toliko va\u017ena?\">Koliki postotak ljudskog tijela \u010dini voda i za\u0161to je toliko va\u017ena?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#Koliko_vode_trebate_piti\" title=\"Koliko vode trebate piti?\">Koliko vode trebate piti?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#Uzroci_prekomjernog_zadrzavanja_vode_u_tijelu\" title=\"Uzroci prekomjernog zadr\u017eavanja vode u tijelu\">Uzroci prekomjernog zadr\u017eavanja vode u tijelu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#7_savjeta_kako_se_rijesiti_viska_vode_u_tijelu\" title=\"7 savjeta kako se rije\u0161iti vi\u0161ka vode u tijelu\">7 savjeta kako se rije\u0161iti vi\u0161ka vode u tijelu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#1_Vjezbajte_i_nastavite_se_kretati_tijekom_dana\" title=\"1. Vje\u017ebajte i nastavite se kretati tijekom dana\">1. Vje\u017ebajte i nastavite se kretati tijekom dana<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#2_Pazite_na_unos_soli\" title=\"2. Pazite na unos soli\">2. Pazite na unos 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.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#3_Optimizirajte_unos_ugljikohidrata_i_jedite_zdravije\" title=\"3. Optimizirajte unos ugljikohidrata i jedite zdravije\">3. Optimizirajte unos ugljikohidrata i jedite zdravije<\/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.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#4_Pijte_puno_vode\" title=\"4. Pijte puno vode\">4. Pijte puno vode<\/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.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#5_Naucite_se_bolje_nositi_sa_stresom\" title=\"5. Nau\u010dite se bolje nositi sa stresom\">5. Nau\u010dite se bolje nositi sa stresom<\/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.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#6_Dovoljno_spavajte\" title=\"6. Dovoljno spavajte\">6. Dovoljno spavajte<\/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.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#7_Pokusajte_s_dodacima_prehrani\" title=\"7. Poku\u0161ajte s dodacima prehrani\">7. Poku\u0161ajte s dodacima prehrani<\/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.hr\/blog\/kako-se-rijesiti-viska-vode-i-smanjiti-njeno-zadrzavanje\/#Sto_valja_zapamtiti\" title=\"\u0160to valja zapamtiti?\">\u0160to valja zapamtiti?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Osje\u0107ate li se odjednom kao da su vam noge i gle\u017enjevi nate\u010deni, cijelo tijelo vam je postalo te\u017ee i ne osje\u0107ate se kao da ste u vlastitoj ko\u017ei? Ne brinite, nema potrebe odmah pani\u010dariti jer ste se dobili nekoliko kilograma masti vi\u0161ka ili da trebate tra\u017eiti detoksikaciju i dijetu. Vjerojatno je za to krivo <strong>pretjerano zadr\u017eavanje vode<\/strong> u va\u0161em tijelu. To mo\u017ee imati vi\u0161e uzroka, a \u010desto \u0107ete se sami mo\u0107i nositi s problemom. U dana\u0161njem \u010dlanku \u0107emo stoga pobli\u017ee pogledati ulogu vode u tijelu, \u0161to uzrokuje prekomjerno zadr\u017eavanje vode i <strong>kako se toga mo\u017eete rije\u0161iti.<\/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=\"Koliki_postotak_ljudskog_tijela_cini_voda_i_zasto_je_toliko_vazna\"><\/span>Koliki postotak ljudskog tijela \u010dini voda i za\u0161to je toliko va\u017ena?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>U odraslog \u010dovjeka voda \u010dini otprilike <strong>45 &#8211; 65 % tijela<\/strong>, pri \u010demu je najve\u0107i dio unutar stanica, a njen manji udio je izvan stanica. Osobito kod mu\u0161karaca udio ukupne vode u tijelu obi\u010dno gravitira prema gornjoj granici, dok je kod \u017eena vi\u0161e oko 55 %. To je, naprimjer, zbog \u010dinjenice da mu\u0161karci imaju vi\u0161e mi\u0161i\u0107ne mase, koja sadr\u017ei vodu. Normalno je da se volumen vode u tijelu<strong> mijenja za oko 5 %<\/strong> tijekom dana. To mo\u017ee biti zbog onoga \u0161to jedete, pijete, koliko se znojite ili ako ste vje\u017ebali. Da vidimo kako se ovo odra\u017eava na va\u0161u te\u017einu. <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\"><li><strong>Za prosje\u010dnog mu\u0161karca od 80 kg<\/strong> koji ima 65 % vode u tijelu, voda te\u017ei otprilike 52 kg. Uz varijaciju od 5 %, vi\u0161ak vode mo\u017ee varirati do 2,6 kg. Dakle, sasvim je normalno da te\u017eina ovog prosje\u010dnog mu\u0161karca danima varira izme\u0111u <strong>77,4 &#8211; 82,6 kg<\/strong> samo zbog manjeg ili ve\u0107eg zadr\u017eavanja vode.<\/li><li><strong>Za prosje\u010dnu \u017eenu od 65 kg<\/strong> koja ima 55 % vode u tijelu, voda te\u017ei otprilike 36 kg. Uz varijaciju od 5 %, te\u017eina vode mo\u017ee varirati do 1,8 kg. Dakle, uobi\u010dajeno je da te\u017eina ove prosje\u010dne \u017eene varira samo u vezano uz zadr\u017eavanje vode, u rasponu od <strong>63,2 &#8211; 66,8 kg.<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kada vidite u kojoj mjeri voda mo\u017ee utjecati na va\u0161u te\u017einu, mo\u017eda ste ju upravo proglasili neprijateljem broj jedan, \u0161to vas samo zbunjuje i sabotira va\u0161 napredak. Ali to definitivno nije tako. Zapravo, voda ima niz va\u017enih funkcija u tijelu bez kojih ne bismo mogli.<\/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\">Koju funkciju ima voda u tijelu?<\/h3>\n\n\n\n<p>Bez vode u tijelu, osoba ne bi mogla funkcionirati <strong>i ne bi pre\u017eivjela niti jedan dan. Neophodna je za vitalne procese.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Voda je prirodni dio svake stanice. Bez toga ne bi mogle postojati.<\/li><li>Regulira unutarnju tjelesnu temperaturu, naprimjer znojenjem.<\/li><li>Sudjeluje u transportu va\u017enih hranjivih tvari.<\/li><li>Poma\u017ee kod izlu\u010divanja otpadnih tvari (npr. urin).<\/li><li>Vla\u017ei tkivo u o\u010dima, nosu i ustima.<\/li><li>Poma\u017ee u otapanju mikronutrijenata kako bi bili dostupniji va\u0161em tijelu.<\/li><li>\u0160titi tjelesne organe i tkiva.<\/li><li>Podmazuje zglobove. <span class=\"tadv-color\" style=\"color: #ff6600\">[1, 3]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A to su samo neke od funkcija u kojima voda sudjeluje. Stoga prije svega trebate gledati na nju kao na<strong> prijateljicu koja poma\u017ee va\u0161em tijelu da pravilno funkcionira.<\/strong> Njezinu va\u017enost pokazuje i na\u010din na koji se manifestira njezin nedostatak. Nakon samo nekoliko sati bez pijenja, mo\u017eete po\u010deti primje\u0107ivati prve <strong>znakove <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/hidracija-prije-tijekom-i-poslije-treninga-i-kako-izbjeci-dehidraciju\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dehidracije<\/a><\/strong> koji se mogu postupno pogor\u0161avati. To uklju\u010duje \u017ee\u0111, slabost mi\u0161i\u0107a, vrtoglavicu i glavobolje. Vi\u0161e o ovim negativnim simptomima i va\u017enosti hidratacije pro\u010ditajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje.<\/strong><\/a>&nbsp;<span class=\"tadv-color\" style=\"color: #ff6600\">[4\u20135]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8996-3-1124x749.jpg\" alt=\"Koliko vode imate u svojem tijelu i za\u0161to je to toliko va\u017eno?\" class=\"wp-image-376422\" width=\"843\" height=\"562\" title=\"Koliko vode imate u svojem tijelu i za\u0161to je to toliko va\u017eno?\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Koliko_vode_trebate_piti\"><\/span>Koliko vode trebate piti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako je voda va\u017ena za tijelo, to ne zna\u010di da treba bezumno ulijevati deset litara dnevno. Zapravo, u ovom slu\u010daju, <strong>&#8220;vi\u0161e je bolje&#8221; ne vrijedi.<\/strong> Tako\u0111er postoje zamke prekomjernog unosa vode, \u0161to mo\u017ee dovesti do intoksikacije vodom i zapravo uzrokovati <strong>hiponatrijemiju.<\/strong> Ovo je stanje u kojem prekomjeran unos vode razrje\u0111uje ione u tijelu (osobito natrij), uzrokuju\u0107i kolaps tijela, pa \u010dak i smrt. Ovo razrje\u0111ivanje je pogor\u0161ano \u010dinjenicom da, naprimjer, sporta\u0161i <strong>gube vi\u0161ak natrija kroz znoj<\/strong>, ali ga onda ne nadopunjuju obi\u010dnom vodom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Rezultati studije provedene na 488 maratonaca pokazali su da se <strong>hiponatremija pojavila u velikom udjelu neelitnih trka\u010da.<\/strong> Postoje \u010dak i slu\u010dajevi kada je osoba umrla od hiponatremije. Jedan od njih bio je trka\u010d Bostonskog maratona 2002. Stoga bi sporta\u0161i koji sudjeluju u treningu visokog intenziteta ili vi\u0161esatnoj aktivnosti izdr\u017eljivosti trebali<strong>, osim teku\u0107ine, nadopunjavati i ione,<\/strong> primjerice u obliku <a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">tableta<\/a> ili <a href=\"https:\/\/gymbeam.hr\/fueride-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">sportskog napitaka<\/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>Stoga poku\u0161ajte ne piti previ\u0161e ili premalo. U idealnom slu\u010daju, pridr\u017eavajte se <strong>preporu\u010denog unosa od 30 &#8211; 45 ml po kg tjelesne te\u017eine.<\/strong> U slu\u010daju da vje\u017ebate, ili je vru\u0107 ljetni dan, mo\u017ee biti i malo vi\u0161e. Me\u0111utim, optimalan unos vode samo je jedan od mnogih \u010dimbenika koji utje\u010du na to ho\u0107emo li <strong>zadr\u017eavati ve\u0107e koli\u010dine vode<\/strong> i biti napuhani. Zapravo, nije dovoljno samo popiti idealnu koli\u010dinu teku\u0107ine. Drugi \u010dimbenici tako\u0111er igraju ulogu.<\/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=\"Uzroci_prekomjernog_zadrzavanja_vode_u_tijelu\"><\/span>Uzroci prekomjernog zadr\u017eavanja vode u tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste se u posljednje vrijeme budili s osje\u0107ajem te\u017eine, nate\u010denosti, a odje\u0107a vam je nekako zategnutija, sigurno tra\u017eite mogu\u0107e uzroke ovog problema. Ovo su neki od njih.<\/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. Hormonalne promjene<\/h3>\n\n\n\n<p>Naj\u010de\u0161\u0107e hormonalne promjene kod \u017eena <strong>vezane su za njihov menstrualni ciklus<\/strong>. Konkretno, tijekom lutealne faze, koja po\u010dinje nakon ovulacije i zavr\u0161ava prvog dana menstruacije, dolazi do pove\u0107anja hormona<strong> progesterona<\/strong> koji sam po sebi mo\u017ee uzrokovati poja\u010dano zadr\u017eavanje vode i oticanje. Me\u0111utim, tako\u0111er mo\u017ee <strong>pove\u0107ati va\u0161u \u017eelju za visoko prera\u0111enom hranom bogatom ugljikohidratima i soli.<\/strong> Pa, vi\u0161e hrane, posebno visoko prera\u0111ene hrane, tako\u0111er mo\u017ee i\u0107i ruku pod ruku s ve\u0107im zadr\u017eavanjem vode. Napuhnuto tijelo i sli\u010dne pote\u0161ko\u0107e zbog hormonalnih promjena mogu primijetiti i <strong>\u017eene u trudno\u0107i ili menopauzi.<\/strong> Isto tako, za zadr\u017eavanje vode mogu biti krive i hormonalne promjene uzrokovane kori\u0161tenjem kontracepcije. <span style=\"color: #ff6600\">[8-9]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1020666250-1124x750.jpg\" alt=\"Uzroci prekomjernog zadr\u017eavanja vode u tijelu\" class=\"wp-image-376437\" width=\"843\" height=\"563\" title=\"Uzroci prekomjernog zadr\u017eavanja vode u tijelu\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Promijenite svoje prehrambene navike<\/h3>\n\n\n\n<p>Kada bi netko morao ukazati na jednu vrstu hrane koja mo\u017ee uzrokovati ve\u0107e zadr\u017eavanje vode u tijelu, to bi bila <strong>ultra prera\u0111ena hrana bogata ugljikohidratima i soli.<\/strong> Natrij u soli sudjeluje u regulaciji vode u tijelu, a njegove prevelike koli\u010dine tako\u0111er mogu uzrokovati ve\u0107e zadr\u017eavanje vode. Me\u0111utim, ugljikohidrati tako\u0111er igraju ulogu. Jedan gram ugljikohidrata (glikogena) pohranjenog u mi\u0161i\u0107ima prirodno ve\u017ee <strong>oko 3 g vode.<\/strong> Dakle, ako ste neko vrijeme bili na dijeti s niskim udjelom ugljikohidrata i naglo se vratite prija\u0161njim prehrambenim navikama, nadutost mo\u017ee biti uobi\u010dajena posljedica.<span style=\"color: #ff6600\"> [10-11]<\/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. Manjak tjelovje\u017ebe<\/h3>\n\n\n\n<p>Ve\u0107e zadr\u017eavanje vode \u010desto mogu iskusiti ljudi koji imaju sjedila\u010dki na\u010din \u017eivota. No, osje\u0107aj te\u0161kih i nate\u010denih nogu mo\u017ee biti uzrokovan i <strong>dugotrajnim sjedenjem tijekom kojeg tijelo nije u mogu\u0107nosti tako u\u010dinkovito pumpati krv<\/strong>. Kao posljedica gravitacije dolazi do oticanja gle\u017enjeva. Tipi\u010dno, ovaj se problem tako\u0111er javlja, naprimjer, kada putujete dulje vrijeme, satima sjedite u automobilu, autobusu ili avionu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pokreti tijela tijekom tjelesne aktivnosti poma\u017eu u \u0161irenju krvnih \u017eila i <strong>poti\u010du cirkulaciju vode u tijelu.<\/strong> To je zato \u0161to tjelesna aktivnost pove\u0107ava protok krvi, \u0161to redistribuira tjelesne teku\u0107ine. To se mo\u017ee vidjeti, primjerice, u smanjenju oticanja donjih udova. Na isti na\u010din, sport tako\u0111er mo\u017ee pomo\u0107i u cirkulaciji limfe ili <strong>smanjiti pojavu celulita<\/strong>. <span style=\"color: #ff6600\">[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. Neadekvatne navike pijenja<\/h3>\n\n\n\n<p>Gore smo ve\u0107 raspravljali o posljedicama prekomjernog unosa vode u odnosu na hiponatremiju. No, <strong>nedovoljan unos teku\u0107ine<\/strong> ima i svoje negativne u\u010dinke. Ne piti i \u010dekati da se tijelo rije\u0161i vi\u0161ka teku\u0107ine ne ide. U ovom slu\u010daju, princip je suprotan. <strong>Tijelo je sklono po\u010deti do\u017eivljavati vodu kao rijedak luksuz<\/strong> i zadr\u017eavati je koliko god mo\u017ee. Umjesto da se rije\u0161i vode, ono tada poku\u0161ava <strong>zadr\u017eati svaku kap <\/strong>koju mu date. I na taj na\u010din poti\u010dete zadr\u017eavanje vode<strong>.<\/strong> Da ne spominjemo da u tijelu <strong>nakuplja i otpadne tvari<\/strong> koje bi se trebale eliminirati mokra\u0107om.<span style=\"color: #ff6600\"> [38] <\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8400-1124x749.jpg\" alt=\"Neadekvatne navike pijenja i zadr\u017eavanje vode\" class=\"wp-image-376452\" width=\"843\" height=\"562\" title=\"Neadekvatne navike pijenja i zadr\u017eavanje vode\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Pretjerani stres<\/h3>\n\n\n\n<p>Kada ste pod stresom, razina hormona <strong>stresa kortizola u va\u0161em tijelu se pove\u0107ava.<\/strong> To zatim izravno utje\u010de na <strong>ADH (antidiuretski hormon),<\/strong> koji utje\u010de na regulaciju vode u tijelu. Stres tako\u0111er mo\u017ee dovesti do zadr\u017eavanja vode u tijelu i oticanja. <span style=\"color: #ff6600\">[13-14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Adaptogeni vam tako\u0111er mogu pomo\u0107i u upravljanju stresom. Kako djeluju i koji su stvarno u\u010dinkoviti saznajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/adaptogeni-prirodne-tvari-koje-pomazu-u-upravljanju-stresom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Adaptogeni: prirodne tvari koje poma\u017eu u upravljanju stresom.<\/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. Nedostatak sna<\/h3>\n\n\n\n<p>Mo\u017eda niste shvatili koliko <strong>san mo\u017ee utjecati na unos vode u tijelo.<\/strong> Zapravo, nedostatak sna tijelo u odre\u0111enoj mjeri do\u017eivljava kao stres, \u0161to opet mo\u017ee dovesti do pove\u0107anja hormona stresa kortizola. A to utje\u010de na antidiuretski hormon koji mo\u017ee <strong>uzrokovati ve\u0107e zadr\u017eavanje vode u tijelu.<\/strong> Sli\u010dno, nedostatak sna tako\u0111er mo\u017ee utjecati na razinu hormona gladi i sitosti (leptin i grelin). Kao rezultat toga, mo\u017eda \u0107ete osje\u0107ati manje zadovoljstva nakon jela i prirodno tra\u017eiti vi\u0161e kalorija, visokoobra\u0111enu<strong> hranu bogatu soli i ugljikohidratima.<\/strong> A to mo\u017ee pogor\u0161ati pove\u0107ano zadr\u017eavanje vode.<span style=\"color: #ff6600\"> [15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako se pitate koje druge negativne u\u010dinke ima nespavanje, ne biste trebali propustiti na\u0161 \u010dlanak <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-se-dogada-s-vasim-tijelom-kad-ne-spavate-dovoljno\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to se doga\u0111a s va\u0161im tijelom kada ne spavate dovoljno?<\/strong><\/a><\/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. Vru\u0107e vrijeme<\/h3>\n\n\n\n<p>Smatrate li da va\u0161e tijelo zadr\u017eava vi\u0161e vode u vru\u0107im ljetnim danima? Za to je kriv <strong>hormon aldosteron<\/strong> koji sudjeluje u o\u010duvanju teku\u0107ine u tijelu. Omogu\u0107uje va\u0161im bubrezima da zadr\u017ee vi\u0161e vode i tako\u0111er smanjuje koli\u010dinu soli u va\u0161em znoju. Vi\u0161e ostaje u tijelu, \u010dine\u0107i tijelo sposobnim zadr\u017eati vi\u0161e vode i osigurati optimalnu hidrataciju. Me\u0111utim, mo\u017eete osjetiti <strong>osje\u0107aj napuhnutog tijela,<\/strong> \u0161to je uobi\u010dajena nuspojava. <span style=\"color: #ff6600\">[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. Pijenje alkohola<\/h3>\n\n\n\n<p>Jeste li ikada probali popiti nekoliko piva da uta\u017eite \u017ee\u0111? <strong>Osim mamurluka, ujutro biste mogli ugledati i poprili\u010dno dehidrirano i napuhnuto tijelo.<\/strong> Kako je to mogu\u0107e?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to je poznato, <strong>alkohol ima diuretski u\u010dinak.<\/strong> Nakon njegove konzumacije tijelo izlu\u010duje vi\u0161e vode kroz mokra\u0107u, \u0161to dovodi do dehidracije. Tijelo reagira tako da poku\u0161ava <strong>zadr\u017eati vodu<\/strong> kako je vi\u0161e ne bi gubilo. Kao rezultat toga, \u010desto mo\u017eete osjetiti <strong>oticanje lica, nogu i drugih dijelova tijela nakon pijane zabave.<\/strong> <span style=\"color: #ff6600\">[17] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim dehidracije, naticanje uzrokuje i <strong>neravnote\u017ea elektrolita<\/strong> kojih se tijelo tako\u0111er rje\u0161ava mokra\u0107om. Isto tako, prekomjeran unos natrija putem soli, primjerice, mo\u017ee dovesti do toga. Kada uz pi\u0107e dodate i slani \u010dips i kikiriki i zavr\u0161ite ve\u010der uz kebab na stanici dok \u010dekate no\u0107ni autobus, dajete svom tijelu <strong>dodatni poticaj da zadr\u017ei vodu.<\/strong><span style=\"color: #ff6600\"> [18-19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Najlak\u0161i na\u010din da izbjegnete oticanje zbog pijenja alkohola je <strong>apstinencija.<\/strong> Me\u0111utim, ako volite vino, pivo ili \u017eesticu, poku\u0161ajte ih uvijek nadomjestiti bezalkoholnim pi\u0107ima i izbjegavajte jesti ultra-prera\u0111enu hranu koju ne biste jeli kada ste trijezni.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>A ako pretjerate na zabavi s alkoholom, onda \u0107ete zasigurno prona\u0107i korisne savjete u na\u0161em \u010dlanku &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mamurluci-zasto-se-pojavljuju-i-kako-ih-se-brzo-rijesiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Mamurluk: za\u0161to se javlja i kako ga se brzo rije\u0161iti.<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1181463324-1124x677.jpg\" alt=\"Pijenje alkohola i zadr\u017eavanje vode u tijelu\" class=\"wp-image-376467\" width=\"843\" height=\"508\" title=\"Pijenje alkohola i zadr\u017eavanje vode u tijelu\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">9. Redovita uporaba lijekova<\/h3>\n\n\n\n<p>Ako imate zdravstvenih problema i <strong>redovito uzimate lijekov<\/strong>e, to mo\u017ee biti jedan od razloga za\u0161to va\u0161e tijelo zadr\u017eava vi\u0161e vode, a vi se osje\u0107ate napuhano. Osim spomenutih <strong>hormonskih kontraceptiva<\/strong>, ovaj problem mogu uzrokovati i <strong>kortikosteroidi, nesteroidni protuupalni lijekovi i neke vrste lijekova za dijabetes tipa 2<\/strong>. <span style=\"color: #ff6600\">[20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">10. Poreme\u0107aj limfnog sustava<\/h3>\n\n\n\n<p><strong>Limfni sustav igra klju\u010dnu ulogu u odr\u017eavanju ravnote\u017ee teku\u0107ine u tijelu.<\/strong> Ako imate problema s njim, mo\u017eete osjetiti nadutost ili po cijelom tijelu ili samo na jednom mjestu (tzv. lokalni limfedem). Zdrav na\u010din \u017eivota, kompresijska odje\u0107a ili limfna masa\u017ea, naprimjer, mogu pomo\u0107i kod problema s limfom. Ipak, preporu\u010dljivo je konzultirati se s lije\u010dnikom. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Kao \u0161to vidite, mo\u017ee biti mnogo razloga za\u0161to va\u0161e tijelo <strong>zadr\u017eava vodu.<\/strong> No, sre\u0107om, postoji i niz na\u010dina koji vam mogu pomo\u0107i da se rije\u0161ite ovog problema. Ne brinite, naravno, ne\u0107emo vam preporu\u010diti ekstreme poput dugih sauna, kupanja u toploj vodi, tr\u010danja u zimskoj jakni kada je vani 30 \u00b0C, izbjegavanja hrane ili pi\u0107a i tako dalje. Takvi stavovi <strong>ne spadaju u zdrav na\u010din \u017eivota prosje\u010dne osobe.<\/strong> Stoga ih prepustimo sporta\u0161ima koji se prije natjecanja <strong>rje\u0161avaju vi\u0161ka vode<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Umjesto toga, u \u010dlanku \u0107emo se usredoto\u010diti na to kako na zdrav na\u010din osigurati normalnu razinu vode u svom tijelu da se osje\u0107ate dobro, a ne da se osje\u0107ate nelagodno. Me\u0111utim, uvijek imajte na umu da je volumen vode u va\u0161em tijelu promjenjiv, \u0161to tako\u0111er mo\u017ee uzrokovati razli\u010dite promjene u va\u0161oj te\u017eini. Stoga nemojte previ\u0161e brinuti o tome i nemojte se uzbu\u0111ivati ako jednog dana na vagi budete imali kilogram vi\u0161e nego ina\u010de.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/iStock-1326732641-1124x749.jpg\" alt=\"Zadr\u017eavanje vode i celulit\" class=\"wp-image-376482\" width=\"843\" height=\"562\" title=\"Zadr\u017eavanje vode i celulit\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_savjeta_kako_se_rijesiti_viska_vode_u_tijelu\"><\/span>7 savjeta kako se rije\u0161iti vi\u0161ka vode u tijelu<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ako ste zdrava osoba, a patite od <strong>napuhnutog i nate\u010denog tijela,<\/strong> mogu\u0107e je da je za to krivo odre\u0111eno podru\u010dje va\u0161eg na\u010dina \u017eivota. Sre\u0107om, na to uvelike mo\u017eete sami utjecati i uklju\u010diti promjene koje vam mogu pomo\u0107i da smanjite ili <strong>potpuno eliminirate<\/strong> zadr\u017eavanje vode.<\/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_Vjezbajte_i_nastavite_se_kretati_tijekom_dana\"><\/span>1. Vje\u017ebajte i nastavite se kretati tijekom dana<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Nedostatak tjelovje\u017ebe jedan je od glavnih razloga<\/strong> za\u0161to tijelo zadr\u017eava vodu. Vjerojatno je svatko iskusio osje\u0107aj nate\u010denih gle\u017enjeva i malo ote\u017eanih nogu nakon \u0161to ste cijeli dan sjedili na predavanju ili u uredu, zar ne? Osobe koje imaju sjedila\u010dki na\u010din \u017eivota <strong>znatno \u010de\u0161\u0107e kroz \u017eivot do\u017eivljavaju oticanje uzrokovano zadr\u017eavanjem vode.<\/strong> Nedostatak tjelovje\u017ebe tako\u0111er ide ruku pod ruku s pretilo\u0161\u0107u koja je tako\u0111er povezana s ve\u0107im zadr\u017eavanjem vode u tijelu.<span style=\"color: #ff6600\"> [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>Kretanje \u0107e pomo\u0107i potaknuti limfni sustav, cirkulaciju krvi, izbaciti nepotrebne tvari iz tijela i pokrenuti cijelo tijelo. Tako\u0111er nam mo\u017ee pomo\u0107i u odr\u017eavanju <strong>optimalne te\u017eine, a time i volumena vode u tijelu.<\/strong> \u0160to se ti\u010de op\u0107ih preporuka za tjelovje\u017ebu, svaka osoba treba se baviti najmanje 150 minuta aktivnosti umjerenog intenziteta ili 75 minuta aktivnosti visokog intenziteta tjedno. Me\u0111utim, to je minimum. U idealnom slu\u010daju, trebali biste poku\u0161ati uklju\u010diti <strong>ve\u0107u koli\u010dinu aktivnosti u svoj \u017eivot<\/strong>. A na vama je ho\u0107ete li i\u0107i u \u0161etnju, u teretanu, voziti bicikl ili plivati. Sve se ra\u010duna. <span style=\"color: #ff6600\">[23-24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ne znate s kojom sportskom aktivno\u0161\u0107u zapo\u010deti? Ovi \u010dlanci bi vas mogli inspirirati:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-poceti-trcati-jednostavan-vodic-za-potpune-pocetnike\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Kako po\u010deti tr\u010dati? Jednostavan vodi\u010d za potpune po\u010detnike.<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/mentalno-blagostanje-gubitak-tezine-i-bolje-spavanje-koje-su-druge-prednosti-boravka-na-otvorenom\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Mentalna dobrobit, gubitak te\u017eine i bolji san. Koje su ostale prednosti planinarenja?<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/6-razloga-zasto-bi-zene-trebale-bildati\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Trening snage za \u017eene? Da! 12 razloga za dizanje utega.<\/a><\/li><li><a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/voznja-biciklom-moze-pomoci-u-toniranju-nogu-straznjice-i-mrsavljenju-sto-jos-moze-uciniti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Vo\u017enja bicikla mo\u017ee pomo\u0107i u toniranju nogu, stra\u017enjice i mr\u0161avljenju. \u0160to jo\u0161 mo\u017ee u\u010diniti?<\/a><\/li><\/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\">Ne zaboravite vje\u017ebati \u010dak i kada putujete<\/h3>\n\n\n\n<p>Poku\u0161ajte nastaviti vje\u017ebati i tijekom putovanja. Dugo sjedenje u autu, \u017evakanje poslastica kako bi putovanje proteklo glatko, savr\u0161ena je situacija za <strong>zadr\u017eavanje vode u tijelu.<\/strong> \u010cak i vi\u0161e ako ne pijete dovoljno, kako ne biste morali stalno stajati da biste koristili zahod. Kada god mo\u017eete, poku\u0161ajte hodati, istegnuti se ili napraviti nekoliko \u010du\u010dnjeva. Naravno, tako\u0111er biste trebali mijenjati polo\u017eaje kada dugo sjedite. Tako\u0111er mo\u017ee pomo\u0107i da prekri\u017eite samo gle\u017enjeve, a ne cijele noge kada sjedite. <span style=\"color: #ff6600\">[40-41]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/cvici-kam-1124x749.jpg\" alt=\"Vje\u017ebajte kako biste sprije\u010dili zadr\u017eavanje vode\" class=\"wp-image-376498\" width=\"843\" height=\"562\" title=\"Vje\u017ebajte kako biste sprije\u010dili zadr\u017eavanje vode\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Pazite_na_unos_soli\"><\/span>2. Pazite na unos soli<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Sigurna sam da ste \u010duli da morate <strong>paziti na unos soli u prehrani.<\/strong> Ali za\u0161to? Osim \u0161to redoviti visoki unos soli postupno mo\u017ee dovesti do <strong>nastanka zdravstvenih problema,<\/strong> uklju\u010duju\u0107i visoki krvni tlak ili druge kardiovaskularne probleme, mo\u017ee uzrokovati i prekomjerno zadr\u017eavanje vode. Sol je izvor natrija koji je jedan od glavnih<strong> elektrolita uklju\u010denih u regulaciju vode u tijelu.<\/strong> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Op\u0107enito se preporu\u010duje da osoba konzumira oko<strong> 5 g soli dnevno<\/strong>. Iznos mo\u017ee biti ne\u0161to ve\u0107i za vrlo aktivne sporta\u0161e, koji se vi\u0161e znoje i mogu izgubiti relativno velike koli\u010dine soli. Me\u0111utim, velik dio stanovni\u0161tva konzumira puno vi\u0161e soli, oko <strong>9 &#8211; 12 g dnevno<\/strong>, \u0161to je otprilike dvostruko vi\u0161e od preporu\u010denog dnevnog unosa. Stoga bi cilj trebao biti smanjenje tog iznosa. <span style=\"color: #ff6600\">[26-27]<\/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\">Kako smanjiti unos soli?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Izbjegavajte brzu hranu i ultra-prera\u0111enu hranu.<\/strong> Jedan brzi obrok lako mo\u017ee dosti\u0107i va\u0161 ukupni preporu\u010deni dnevni unos soli.<\/li><li>Najlak\u0161i na\u010din za optimiziranje unosa soli je<strong> pripremanje obroka kod ku\u0107e<\/strong>. U tom slu\u010daju imate kontrolu nad koli\u010dinom koju koristite prilikom kuhanja.<\/li><li>Sli\u010dno tome, kada pripremate hranu, zapamtite da se <strong>okus hrane mo\u017ee pobolj\u0161ati i drugim za\u010dinima, ne samo solju.<\/strong> \u0160to ka\u017eete na dodavanje za\u010dinskog bilja?<\/li><li>Ako koristite <strong>mje\u0161avine za\u010dina, pro\u010ditajte njihove sastojke<\/strong>. \u010cesto ve\u0107 sadr\u017ee sol, pa nema potrebe dodavati vi\u0161e soli u hranu.<\/li><li>Razmislite o tome da ve\u0107 unosite sol iz svakodnevnih namirnica poput sira, narezaka i pe\u010denih jela, tako da nema potrebe dodatno soliti hranu.<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li se usredoto\u010diti na unos soli, <strong>pro\u010ditajte etiketu na pakiranju hrane<\/strong>, gdje \u0107ete prona\u0107i i podatke o koli\u010dini upotrijebljene soli. Mo\u017eda \u0107ete se iznenaditi kada ju na\u0111ete u proizvodima koje ne biste o\u010dekivali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u017delite li saznati vi\u0161e o tome kako i\u0161\u010ditati podatke proizvo\u0111a\u010da na pakiranju? Onda ne biste trebali propustiti na\u0161 \u010dlanak o <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-o-pravilnom-odabiru-hrane-i-kupnji-namirnica\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>7 savjeta o tome kako napraviti pravi izbor hrane&nbsp;i kupiti namirnice.&nbsp;<\/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=\"3_Optimizirajte_unos_ugljikohidrata_i_jedite_zdravije\"><\/span>3. Optimizirajte unos ugljikohidrata i jedite zdravije<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ne brinite, ne\u0107emo vam pri\u010dati pri\u010du o lo\u0161im ugljikohidratima zbog kojih se mo\u017eete udebljati. Taj je mit odavno razbijen. Ali to ne zna\u010di da se trebate prestati brinuti o njihovom unosu. Ako tijekom dana jedete jedno slatko za drugim, grickate krafne ili lepinje, a sve to zaspite zasla\u0111enim napitkom, vo\u0107nim smoothijem ili mlijekom s dodanim okusom, velika je vjerojatnost da pretjerujete s ugljikohidratima. I, kao \u0161to smo ve\u0107 raspravljali, ugljikohidrati ve\u017eu vodu na sebe, \u0161to se mo\u017ee manifestirati kao oticanje kada ih prekomjerno konzumirate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mo\u017eda razmi\u0161ljate o rje\u0161enju u obliku dijete s niskim udjelom ugljikohidrata. Ali nemojte krenuti s time. Mogu\u0107e je da \u0107e manji unos ugljikohidrata uzrokovati da tijelo manje zadr\u017eava vodu, pa \u0107e te\u017eina brzo pasti tijekom prvih nekoliko dana. Me\u0111utim, ovaj stil prehrane <strong>nije dugoro\u010dno odr\u017eiv za mnoge ljude<\/strong>. Pa, pogodite \u0161to se doga\u0111a kada se osoba vrati starim prehrambenim navikama, koje uklju\u010duju ve\u0107e koli\u010dine ugljikohidrata. Naravno, voda se vra\u0107a, a isto tako i te\u017eina. <span style=\"color: #ff6600\">[28]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga nemojte biti u isku\u0161enju zbog ovih rezultata i umjesto toga se <strong>usredoto\u010dite na kvalitetnu prehranu<\/strong> koja uravnote\u017euje sve makronutrijente. Dr\u017eite se zlatne sredine i ne pretjerujte ni u \u010demu. A ako ne znate koliko biste proteina, ugljikohidrata i masti trebali jesti, <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/online-kalkulator-unosa-energije-i-makronutrijenata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>na\u0161 kalkulator energetskog unosa<\/strong><\/a> pomo\u0107i \u0107e vam da to sve izra\u010dunate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Savjeti u na\u0161em \u010dlanku mogu vam pomo\u0107i u kreiranju zdrave prehrane &#8211; <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/sto-je-zdrava-prehrana-i-kako-nauciti-jesti-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>\u0160to je zdrava prehrana i kako nau\u010diti jesti zdravo?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/IMG_8312-1124x749.jpg\" alt=\"Hranite se zdravije kako biste smanjili zadr\u017eavanje vode\" class=\"wp-image-376515\" width=\"843\" height=\"562\" title=\"Hranite se zdravije kako biste smanjili zadr\u017eavanje vode\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Pijte_puno_vode\"><\/span>4. Pijte puno vode<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Optimalna hidratacija<\/strong> neophodna je za pravilno funkcioniranje zdravog tijela. Stoga ne smijete piti ni previ\u0161e ni premalo. Op\u0107enito se smatra da je idealna koli\u010dina <strong>30 &#8211; 45 ml vode po kg tjelesne te\u017eine<\/strong>. Trebali biste se poku\u0161ati pribli\u017eiti tim vrijednostima, \u010dak i ako ste zabrinuti zbog zadr\u017eavanja vode. Sigurno se ne trebate bojati teku\u0107ine. Ne djeluje na na\u010din na koji mislite &#8211; da ako popijete 500 ml vode, onda odjednom postanete napuhani. Mnogo je \u010dimbenika koji utje\u010du na to \u0161to se doga\u0111a s teku\u0107inom koju unosite u svoje tijelo.<span style=\"color: #ff6600\"> [29]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Jednako tako, me\u0111utim, ne biste se trebali na\u0107i u situaciji da nave\u010der shvatite da ste cijeli dan popili samo jednu \u010da\u0161u vode i po\u010dnete to nadokna\u0111ivati. Vjerojatno biste cijelu no\u0107 stalno odlazili na WC, a mogli biste i<strong> nepotrebno opteretiti bubrege.<\/strong> Njihova brzina filtracije vode je otprilike izme\u0111u<strong> 0,8 &#8211; 1 litara vode na sat.<\/strong> Stoga se ve\u0107e koli\u010dine vode ne smiju brzo unositi u sebe. <span style=\"color: #ff6600\">[30]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Stoga potrebnu teku\u0107inu ravnomjerno rasporedite tijekom dana. Kako ne biste zaboravili popiti vodu, na telefonu mo\u017eete <strong>postaviti redovite podsjetnike da popijete \u010da\u0161u vode.<\/strong> Vidjet \u0107ete da \u0107ete se postupno naviknuti na to i na kraju vam podsjetnici ne\u0107e ni trebati.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Osim \u0161to \u0107e vam mo\u017eda popraviti probleme s napuhnutim tijelom, dovoljan unos teku\u0107ine pomo\u0107i \u0107e vam i da izbjegnete neugodne simptome dehidracije. Vi\u0161e o njima pro\u010ditajte u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-nedovoljan-unos-vode-utjece-na-vase-zdravlje\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako nedovoljan unos vode utje\u010de na va\u0161e zdravlje.<\/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=\"5_Naucite_se_bolje_nositi_sa_stresom\"><\/span>5. Nau\u010dite se bolje nositi sa stresom<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svi mi u \u017eivotu do\u017eivljavamo neku razinu stresa, to je normalno. Postoji \u010dak i pozitivan stres koji vam mo\u017ee pomo\u0107i energizirati tijelo i da izvu\u010dete maksimum iz sebe. Me\u0111utim, ako osje\u0107ate iscrpljuju\u0107i stres dulje vrijeme, <strong>u tijelu se osloba\u0111a vi\u0161e hormona stresa kortizola.<\/strong> To mo\u017ee rezultirati ve\u0107im zadr\u017eavanjem vode. <span style=\"color: #ff6600\">[13-14] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Postoji mnogo na\u010dina za bolje upravljanje stresom, samo trebate prona\u0107i onaj koji vam odgovara. Primjerice, tjelovje\u017eba, dovoljan odmor, opu\u0161taju\u0107a kupka, meditacija ili \u0161etnja na otvorenom mogu pomo\u0107i u<strong> smanjenju napetosti i razine kortizola.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Vi\u0161e savjeta o smanjenju stresa potra\u017eite u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/zasto-je-stres-opasan-i-kako-ga-smanjiti\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Za\u0161to je stres opasan i kako ga smanjiti?<\/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_Dovoljno_spavajte\"><\/span>6. Dovoljno spavajte<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Spavanje ima veliki utjecaj na mnoge aspekte na\u0161eg \u017eivota. A zadr\u017eavanje vode nije iznimka. Kvalitetan san neophodan je za odr\u017eavanje hormonske ravnote\u017ee u tijelu, \u0161to zauzvrat ima daljnji utjecaj na upravljanje vodom. Zato je idealno <strong>7 &#8211; 9 sati neometanog sna svaki dan.<\/strong> <span style=\"color: #ff6600\">[30-31]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>U slu\u010daju da imate problema s usnivanjem, pro\u010ditajte korisne savjete u na\u0161em \u010dlanku <a class=\"ek-link\" href=\"https:\/\/gymbeam.hr\/blog\/kako-brzo-zaspati-isprobajte-ove-jednostavne-savjete-za-bolji-san\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Kako brzo zaspati? Isprobajte na\u0161e jednostavne savjete za bolji san.<\/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_Pokusajte_s_dodacima_prehrani\"><\/span>7. Poku\u0161ajte s dodacima prehrani<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Klju\u010d zdravog tijela koje ne mora zadr\u017eavati vi\u0161ak vode je <strong>zdrava prehrana, tjelovje\u017eba, adekvatan san i \u017eivot bez pretjeranog stresa.<\/strong> \u0160tovi\u0161e, postoje neki dodaci prehrani koji vam mogu pomo\u0107i na ovom putu da se rije\u0161ite vi\u0161ka vode. Koji su to?<\/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\"><li><a href=\"https:\/\/gymbeam.hr\/elektroliti-tabs-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Elektroliti<\/strong><\/a> poma\u017eu u nadopunjavanju elemenata u tragovima koje osoba gubi, naprimjer, znojenjem. Budu\u0107i da neki od njih (kao \u0161to su natrij i kalij) sudjeluju u regulaciji vode u tijelu, njihov optimalni unos mo\u017ee pomo\u0107i u spre\u010davanju prekomjernog zadr\u017eavanja vode.<\/li><li><a href=\"https:\/\/gymbeam.hr\/kalij-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kalij,<\/strong><\/a> zajedno s natrijem, doprinosi regulaciji vode u tijelu. Njegov optimalni unos tako mo\u017ee pomo\u0107i u spre\u010davanju prekomjernog zadr\u017eavanja vode. <span style=\"color: #ff6600\" class=\"tadv-color\">[32]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/water-loss-beastpink.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Water Loss<\/strong><\/a> je jedinstveni kompleks prirodnih ekstrakata, magnezija i vitamina B6 za \u017eene koje osje\u0107aju da njihovo tijelo zadr\u017eava vi\u0161ak vode. Sadr\u017ei ekstrakte biljaka koji se smatraju prirodnim diureticima. Kao rezultat toga, mogu pomo\u0107i u uklanjanju vi\u0161ka vode.<\/li><li><a href=\"https:\/\/gymbeam.hr\/caffeine-90-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Kofein<\/strong><\/a> je tvar koja je opet poznata po svojim diureti\u010dkim u\u010dincima. Me\u0111utim, studije sugeriraju da se tijelo mo\u017ee prilagoditi redovitom unosu ve\u0107ih doza kofeina, postupno smanjuju\u0107i taj u\u010dinak. <span style=\"color: #ff6600\" class=\"tadv-color\">[33]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Magnezij<\/strong><\/a> a njegove su funkcije u tijelu isprepletene s drugim elektrolitima koji utje\u010du na regulaciju vode u tijelu. Osim toga, istra\u017eivanja pokazuju da ovaj mineral mo\u017ee pomo\u0107i u smanjenju zadr\u017eavanja vode u tijelu povezanog s PMS-om. <span style=\"color: #ff6600\" class=\"tadv-color\">[34\u201335]<\/span><\/li><li><a href=\"https:\/\/gymbeam.hr\/korijen-maslacka-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Dandelion Extract<\/strong><\/a> mo\u017ee pove\u0107ati u\u010destalost mokrenja, \u010dime se smanjuje koli\u010dina vode u tijelu, prema znanstvenoj studiji. <span style=\"color: #ff6600\" class=\"tadv-color\">[36]<\/span><\/li><li>Mo\u017eete dati priliku i drugom za\u010dinskom bilju, uklju\u010duju\u0107i <strong>komora\u010d, <\/strong><a href=\"https:\/\/gymbeam.hr\/preslica-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>preslicu<\/strong><\/a><strong> ili koprivu <\/strong>koje tako\u0111er povezuju s diureti\u010dkim u\u010dincima. <span style=\"color: #ff6600\" class=\"tadv-color\">[37]<\/span><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/05\/water-loss-1124x749.jpg\" alt=\"Dodaci prehrani za smanjenje zadr\u017eavanja vode\" class=\"wp-image-376532\" width=\"843\" height=\"562\" title=\"Dodaci prehrani za smanjenje zadr\u017eavanja vode\" 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: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Sto_valja_zapamtiti\"><\/span>\u0160to valja zapamtiti?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nakon \u0161to ste pro\u010ditali dana\u0161nji \u010dlanak, ve\u0107 znate da mnogi \u010dimbenici utje\u010du na koli\u010dinu vode u tijelu. No, neka fluktuacija je u tom pogledu prirodna pojava, pa nema smisla nagla\u0161avati \u010dinjenicu da danas imate kilogram vi\u0161e nego ju\u010der. \u017delite li se osje\u0107ati dobro u svome tijelu, usredoto\u010dite se na <strong>zdravu prehranu, rutinu unosa vode, dovoljno vje\u017ebanja, kvalitetan san i bolje upravljanje stresom<\/strong>. Vidjet \u0107ete da \u0107ete se osje\u0107ati bolje, a va\u0161e tijelo ne\u0107e imati razloga zadr\u017eavati vi\u0161ak vode. A ako se ni zdravim na\u010dinom \u017eivota ne mo\u017eete rije\u0161iti ovog problema, poku\u0161ajte posjetiti lije\u010dnika.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Imate li nekoga me\u0111u prijateljima tko se \u017eali na ote\u010dene noge i lice zbog zadr\u017eavanja vode? Podijelite ovaj \u010dlanak s njima i pomozite im da kona\u010dno prona\u0111u uzrok.<\/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>Osje\u0107ate li da su vam noge odjednom nate\u010dene i da vam cijelo tijelo postaje te\u017ee? Zadr\u017eavanje vode mo\u017ee biti odgovorno za to. U ovom \u0107emo \u010dlanku raspravljati za\u0161to se to doga\u0111a i kako se nositi s tim problemom.<\/p>\n","protected":false},"author":100,"featured_media":376571,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":14,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[135],"tags":[6620,6368,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-380848","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-upute-i-preporuke","8":"tag-hidratacija-hr","9":"tag-mrsavljenje-hr","10":"tag-zdrav-nacin-zivota-hr","11":"tag-zdravlje-hr","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>Kako se rije\u0161iti vi\u0161ka vode i smanjiti njeno zadr\u017eavanje - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Kako se rije\u0161iti vi\u0161ka vode? 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