{"id":780,"date":"2024-04-18T09:22:28","date_gmt":"2024-04-18T09:22:28","guid":{"rendered":"https:\/\/sportano.sk\/blog\/?p=780"},"modified":"2025-08-08T11:32:38","modified_gmt":"2025-08-08T11:32:38","slug":"spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov","status":"publish","type":"post","link":"https:\/\/sportano.sk\/blog\/spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov\/","title":{"rendered":"Spr\u00e1vna hydrat\u00e1cia tela: \u010do d\u00e1va a ako ju zlep\u0161i\u0165? Normy a pravidl\u00e1 hydrat\u00e1cie tela u dospel\u00fdch a \u0161portovcov"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Voda je najd\u00f4le\u017eitej\u0161ou, ale nie jedinou tekutinou, ktor\u00fa je potrebn\u00e9 pi\u0165 v primeranom mno\u017estve, aby bolo telo spr\u00e1vne hydratovan\u00e9. Pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1? Ako hydratova\u0165 telo dospel\u00e9ho \u010dloveka a \u0161portovca dom\u00e1cimi prostriedkami a ako pomocou elektrolytov\u00fdch pr\u00edpravkov a doplnkov?<\/strong><\/p>\n<h2>Hydrat\u00e1cia tela &#8211; \u010do to vlastne je? Z\u00e1kladn\u00e9 inform\u00e1cie o hydrat\u00e1cii tela<\/h2>\n<p style=\"text-align: start;\"><strong>\u013dudsk\u00e9 telo sa sklad\u00e1 v priemere zo 60 % z vody<\/strong>, a t\u00e1to \u00farove\u0148 sa vekom zni\u017euje. U novorodenca je to pribli\u017ene 75 % telesnej hmotnosti, ale u star\u0161ieho \u010dloveka je to u\u017e 50 %. Stupe\u0148 hydrat\u00e1cie z\u00e1vis\u00ed aj od pohlavia &#8211; denn\u00e1 potreba tekut\u00edn u mu\u017eov je vy\u0161\u0161ia ako u opa\u010dn\u00e9ho pohlavia. A\u017e dve tretiny vody sa nach\u00e1dzaj\u00fa v bunk\u00e1ch a medzibunkov\u00fdch priestoroch. A \u010do je samo <strong>zavla\u017eovanie<\/strong>? Zjednodu\u0161ene povedan\u00e9, je to <strong>pokrytie dennej potreby tekut\u00edn na udr\u017eanie z\u00e1kladn\u00fdch biochemick\u00fdch a fyziologick\u00fdch funkci\u00ed organizmu.<\/strong><\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/yBPKlgQMWXziE73G4AlhcXjCi4ShppwXRZyldzLLWdeD-uhyAuOkIupVgMtRRulEDsKezXOmmW9-4Vn16_zGCN33cwdINSYxT9IAXbtDEiYkp4heJIntS5sw0Vj5Dcibz4dmMFzLUK9oQ5DZCr7dC3mVLlvs0qgA-xZIbkT.tmp_.png\" alt=\"Mu\u017e v posil\u0148ovni relaxuje s uter\u00e1kom a mobilom po tr\u00e9ningu\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Spr\u00e1vna hydrat\u00e1cia: pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1?<\/h2>\n<p style=\"text-align: start;\">Voda je nevyhnutn\u00e1 pre spr\u00e1vne fungovanie \u013eudsk\u00e9ho tela, preto\u017ee je zodpovedn\u00e1 za mno\u017estvo procesov a spr\u00e1vne fungovanie org\u00e1nov. Zoznam najd\u00f4le\u017eitej\u0161\u00edch \u00faloh vody zah\u0155\u0148a funkcie ako napr:<\/p>\n<ul>\n<li style=\"text-align: start;\">z\u00e1kladn\u00e1 zlo\u017eka tkan\u00edv a buniek, ako aj telesn\u00fdch tekut\u00edn: mozgovomiechov\u00e9ho moku a kostnej drene (obsahuj\u00fa ho a\u017e 99 %) a plazmy (tvor\u00ed 85 % jej zlo\u017eenia);<\/li>\n<li style=\"text-align: start;\">s\u00fa\u010das\u0165 sl\u00edn, potu, s\u013az, mo\u010du, \u017el\u010de, synovi\u00e1lnej tekutiny (v k\u013abov\u00fdch puzdr\u00e1ch) a \u017eal\u00fado\u010dn\u00fdch, pankreatick\u00fdch a \u010drevn\u00fdch \u0161tiav;<\/li>\n<li style=\"text-align: start;\">podie\u013ea sa na termoregul\u00e1cii, transporte organick\u00fdch a anorganick\u00fdch zlo\u017eiek, tr\u00e1ven\u00ed, metabolizme a vstreb\u00e1van\u00ed \u017eiv\u00edn, ako aj na rozp\u00fa\u0161\u0165an\u00ed chemick\u00fdch zl\u00fa\u010den\u00edn a odstra\u0148ovan\u00ed tox\u00ednov;<\/li>\n<li style=\"text-align: start;\">udr\u017eiavanie vodno-elektrolytovej a acidob\u00e1zickej rovnov\u00e1hy, primeranej hustoty krvi alebo frekvencie vypr\u00e1zd\u0148ovania;<\/li>\n<li style=\"text-align: start;\">ochrana mozgu, p\u013e\u00fac, o\u010d\u00ed, miechy a in\u00fdch vn\u00fatorn\u00fdch org\u00e1nov pred poranen\u00edm;<\/li>\n<li style=\"text-align: start;\">zlo\u017eka plodovej vody, ktor\u00e1 umo\u017e\u0148uje v\u00fdvoj a ochranu vyv\u00edjaj\u00faceho sa die\u0165a\u0165a v maternici.<\/li>\n<\/ul>\n<h2>Ako kontrolujete hydrat\u00e1ciu svojho tela? Naj\u010dastej\u0161ie pr\u00edznaky dehydrat\u00e1cie<\/h2>\n<p style=\"text-align: start;\">O dehydrat\u00e1cii sa hovor\u00ed vtedy, ke\u010f hladina vody a elektrolytov klesne na tak\u00fa \u00farove\u0148, \u017ee je naru\u0161en\u00e9 norm\u00e1lne fungovanie organizmu. In\u00fdmi slovami, ide o stav, pri ktorom str\u00e1came viac tekut\u00edn, ako ich prij\u00edmame. Ak trv\u00e1 dlh\u0161ie, ohrozuje zdravie a \u017eivot \u010dloveka. V z\u00e1vislosti od \u00farovne dehydrat\u00e1cie n\u00e1m telo d\u00e1va r\u00f4zne sign\u00e1ly o poruch\u00e1ch svojho spr\u00e1vneho fungovania. U\u017e 1-2 % pokles hladiny vody v pomere k telesnej hmotnosti d\u00e1va pr\u00edznaky, ako napr:<\/p>\n<ul>\n<li style=\"text-align: start;\">pocit zv\u00fd\u0161en\u00e9ho sm\u00e4du;<\/li>\n<li style=\"text-align: start;\">bolesti hlavy a z\u00e1vraty;<\/li>\n<li style=\"text-align: start;\">ospalos\u0165 (niekedy je to naopak &#8211; \u010dlovek je ve\u013emi rozru\u0161en\u00fd);<\/li>\n<li style=\"text-align: start;\">oslabenie;<\/li>\n<li style=\"text-align: start;\">sucho v \u00fastach;<\/li>\n<li style=\"text-align: start;\">popraskan\u00e9 pery.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/NMugfJ90zX9fMqbeVHwgLwdwhrq7_mihpzJJyb25gD5COFjQm6gZHT_CMB4udy-xzEERRFdz6EQzNinH4asdZ14Z5QVecQx3BXAjmxyWHQKg2TIQkekXm2lM5N9fuwuzsqk06kBbh4RuILTxFQIyAEBBH1ZIF9i-Sf9ETx.tmp_.png\" alt=\"Osoba pije z f\u013ea\u0161e po\u010das horskej t\u00fary\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Ak nedopln\u00edme tekutiny vo f\u00e1ze tzv. miernej dehydrat\u00e1cie, n\u00e1\u0161 stav sa zhor\u0161\u00ed. Pr\u00edznaky tzv. miernej dehydrat\u00e1cie s\u00fa:<\/p>\n<ul>\n<li style=\"text-align: start;\">r\u00fdchlej\u0161ia srdcov\u00e1 frekvencia;<\/li>\n<li style=\"text-align: start;\">hor\u00fa\u010dka;<\/li>\n<li style=\"text-align: start;\">men\u0161ie potenie;<\/li>\n<li style=\"text-align: start;\">zriedkav\u00e9 vypr\u00e1zd\u0148ovanie (mo\u010d m\u00e1 tmavo\u017elt\u00fa farbu);<\/li>\n<li style=\"text-align: start;\">naf\u00faknut\u00e9 brucho a z\u00e1pcha;<\/li>\n<li style=\"text-align: start;\">zn\u00ed\u017een\u00e1 alebo \u017eiadna chu\u0165 do jedla;<\/li>\n<li style=\"text-align: start;\">n\u00edzka elasticita ko\u017ee (po natiahnut\u00ed sa nevr\u00e1ti do p\u00f4vodn\u00e9ho tvaru, je ako plastel\u00edna) a pocit svrbenia, nap\u00e4tia, p\u00e1lenia at\u010f..;<\/li>\n<li style=\"text-align: start;\">n\u00edzke nam\u00e1hanie o\u010d\u00ed.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Extr\u00e9mna dehydrat\u00e1cia je \u017eivot ohrozuj\u00faca. Pr\u00edznaky, ktor\u00e9 ju sprev\u00e1dzaj\u00fa, s\u00fa naj\u010dastej\u0161ie:<\/p>\n<ul>\n<li style=\"text-align: start;\">spomalenie my\u0161lienkov\u00fdch procesov, del\u00edrium, probl\u00e9my s re\u010dou;<\/li>\n<li style=\"text-align: start;\">k\u0155\u010de;<\/li>\n<li style=\"text-align: start;\">extr\u00e9mny sm\u00e4d;<\/li>\n<li style=\"text-align: start;\">zr\u00fdchlen\u00e9 d\u00fdchanie;<\/li>\n<li style=\"text-align: start;\">pokles krvn\u00e9ho tlaku v stoji (tzv. ortostatick\u00e1 hypotermia);<\/li>\n<li style=\"text-align: start;\">bezvedomie.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">\u010co m\u00f4\u017ee sp\u00f4sobi\u0165 dehydrat\u00e1ciu?<\/p>\n<ul>\n<li style=\"text-align: justified;\">gastrointestin\u00e1lne probl\u00e9my, napr. otrava jedlom a sprievodn\u00e1 hna\u010dka a\/alebo vracanie;<\/li>\n<li style=\"text-align: justified;\">dlhotrvaj\u00faca vysok\u00e1 hor\u00fa\u010dka;<\/li>\n<li style=\"text-align: justified;\">ochorenia obli\u010diek a mo\u010dov\u00fdch ciest (napr. cystit\u00edda);<\/li>\n<li style=\"text-align: justified;\">diabetes;<\/li>\n<li style=\"text-align: justified;\">podv\u00fd\u017eiva;<\/li>\n<li style=\"text-align: justified;\">zv\u00fd\u0161en\u00fd krvn\u00fd tlak;<\/li>\n<li style=\"text-align: justified;\">Parkinsonova choroba;<\/li>\n<li style=\"text-align: justified;\">hor\u00face po\u010dasie a dlhodob\u00e9 vystavenie slne\u010dn\u00e9mu \u017eiareniu;<\/li>\n<li style=\"text-align: justified;\">intenz\u00edvna a dlhodob\u00e1 fyzick\u00e1 n\u00e1maha;<\/li>\n<li style=\"text-align: justified;\">nadmern\u00e1 konzum\u00e1cia soli;<\/li>\n<li style=\"text-align: justified;\">pou\u017e\u00edvanie diuret\u00edk alebo preh\u00e1\u0148adiel;<\/li>\n<li style=\"text-align: justified;\">pitie ve\u013ek\u00e9ho mno\u017estva kofe\u00ednov\u00fdch n\u00e1pojov, napr. k\u00e1vy (250-300 mg denne) alebo alkoholu, preto\u017ee maj\u00fa diuretick\u00fd \u00fa\u010dinok.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/4BcDMi7SENqyah9JZgJSXddwkG371RKx2bYAkmy6fvnNQOByJ1LKXlF5Ngew6bxA3spvzB5Fr3nZaKa674OfQ7Y1JM5AUN5v8XnlCB4yVKge5a6HuNvnf8ZsHkeKefct4k3PldlKiqNSYoLr9l5ueLeCUq6buKqk-ZTlCef.tmp_.png\" alt=\"Osoba vykon\u00e1va stre\u010ding na jogovej podlo\u017eke s f\u013ea\u0161ou na vodu a sl\u00fachadlami po boku\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Z\u00e1sady hydrat\u00e1cie: normy pre dospel\u00fdch<\/h2>\n<p style=\"text-align: start;\">V s\u00falade s odpor\u00fa\u010daniami Eur\u00f3pskej agent\u00fary pre bezpe\u010dnos\u0165 potrav\u00edn, ktor\u00e9 s\u00fa uveden\u00e9 aj vo V\u00fd\u017eivov\u00fdch norm\u00e1ch pre po\u013esk\u00fa popul\u00e1ciu a v indik\u00e1ci\u00e1ch In\u0161tit\u00fatu pre potraviny a v\u00fd\u017eivu, <strong>\u017eeny by mali vypi\u0165 2 litre tekut\u00edn denne a mu\u017ei pribli\u017ene 2,5 litra..<\/strong> Av\u0161ak to, ko\u013eko vody by ste mali denne doda\u0165 svojmu telu, z\u00e1vis\u00ed nielen od v\u00e1\u0161ho pohlavia, ale aj od nieko\u013ek\u00fdch \u010fal\u0161\u00edch faktorov vr\u00e1tane:<\/p>\n<ul>\n<li style=\"text-align: start;\">vek;<\/li>\n<li style=\"text-align: start;\">(25 a\u017e 35 ml tekut\u00edn na ka\u017ed\u00fd kilogram telesnej hmotnosti);<\/li>\n<li style=\"text-align: start;\">stupe\u0148 fyzickej z\u00e1\u0165a\u017ee (nielen \u0161port, ale aj fyzick\u00e1 pr\u00e1ca);<\/li>\n<li style=\"text-align: start;\">typ stravy a jej kalorick\u00fd obsah (napr. \u010d\u00edm viac bielkov\u00edn, vl\u00e1kniny alebo sod\u00edka je v strave, t\u00fdm viac sa zvy\u0161uje potreba tekut\u00edn);<\/li>\n<li style=\"text-align: start;\">zdravotn\u00fd stav (tehotenstvo, doj\u010denie, otrava jedlom at\u010f.)<\/li>\n<li style=\"text-align: start;\">teploty okolia;<\/li>\n<li style=\"text-align: start;\">vlhkos\u0165 vzduchu;<\/li>\n<li style=\"text-align: start;\">kl\u00edma.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Existuje nieko\u013eko sp\u00f4sobov v\u00fdpo\u010dtu dennej potreby tekut\u00edn, ktor\u00e9 poskytuj\u00fa orienta\u010dn\u00fd v\u00fdsledok.<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Ak predpoklad\u00e1te, \u017ee na 1 kg telesnej hmotnosti by ste mali vypi\u0165 25-35 ml vody, jednoducho vyn\u00e1sobte obe \u010d\u00edsla svojou hmotnos\u0165ou:<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Napr\u00edklad: Ak v\u00e1\u017eite 75 kg, v\u00e1\u0161 denn\u00fd pr\u00edsun tekut\u00edn je 1,9 a\u017e 2,6 litra vody, preto\u017ee:<\/p>\n<p style=\"text-align: center;\"><em>75 x 25 ml = 1875 ml, t. j. pribli\u017ene 1,9 l vody<br \/>\n<\/em><em>75 x 35 ml = 2625, t. j. pribli\u017ene 2,6 l vody<\/em><\/p>\n<ul>\n<li>Predpoklad\u00e1 sa, \u017ee na ka\u017ed\u00fa 1 kcal skonzumovanej potravy by ste mali vypi\u0165 1 ml vody, tak\u017ee ak si denne dod\u00e1te 2 000 kcal, uistite sa, \u017ee vypijete 2 l tekut\u00edn.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/xsECF-A8xpEYtVRpYIujmFfLMKNKfHgSLTCZKBtlvM9dQZ4txpZwAqzz9k1BFT4kjs6Gf1oZZ0cZ1Hx0GbFD9DngltjKqx4DP6Jw2etUmoeX_bcYEmQgHHFLWEN3XxOwuCT9W3Jjakq9ynwJ5vdIAthLmzEHh1HT-pPA9Zk.tmp_.png\" alt=\"Osoba v \u0161portovom oble\u010den\u00ed dr\u017e\u00ed \u010dinku a \u0161portov\u00fd n\u00e1poj na podlo\u017eke\" width=\"816\" height=\"426\" \/><\/p>\n<h2>\u010co najlep\u0161ie hydratuje telo?<\/h2>\n<p style=\"text-align: start;\">Na rozdiel od v\u0161eobecn\u00e9ho presved\u010denia nemus\u00edte pi\u0165 v\u00fdlu\u010dne vodu, aby ste dostato\u010dne hydratovali svoje telo. Pod\u013ea odpor\u00fa\u010dan\u00ed lek\u00e1rov a odborn\u00edkov na v\u00fd\u017eivu by sa 20 % dennej potreby tekut\u00edn malo pokry\u0165 z potravy. Medzi \u00fa\u010dinn\u00e9 a chutn\u00e9 sp\u00f4soby zabezpe\u010denia dostato\u010dn\u00e9ho pr\u00edsunu tekut\u00edn v ka\u017edodennej strave patria:<\/p>\n<ul>\n<li style=\"text-align: start;\"><strong>\u010dierny, biely, zelen\u00fd, \u010derven\u00fd, bylinkov\u00fd alebo ovocn\u00fd \u010daj<\/strong> bez pridan\u00e9ho cukru. V lete sa m\u00f4\u017ee pod\u00e1va\u0165 s \u013eadom;<\/li>\n<li style=\"text-align: start;\"><strong>\u010derstvo vylisovan\u00e9 ovocn\u00e9 a zeleninov\u00e9 \u0161\u0165avy<\/strong> &#8211; okrem uhasenia sm\u00e4du dod\u00e1vaj\u00fa telu d\u00f4le\u017eit\u00e9 vitam\u00edny a miner\u00e1ly;<\/li>\n<li style=\"text-align: start;\"><strong>zelenina a ovocie <\/strong>&#8211; Konkr\u00e9tne mel\u00f3n (92 % vody), jahody (92 % vody), grapefruit (91 %), mel\u00f3n (90 % vody), slivky (85 %), zelen\u00e9 uhorky (96 % vody), paradajky (95 %), re\u010fkovky (94 %) alebo brokolica a karfiol (91 %). Odpor\u00fa\u010daj\u00fa sa konzumova\u0165 surov\u00e9, v \u0161\u0165ave, polievke alebo v smoothie;<\/li>\n<li style=\"text-align: start;\"><strong>prote\u00ednov\u00e9 koktaily <\/strong>&#8211; odpor\u00fa\u010da sa najm\u00e4 pre fyzicky akt\u00edvnych \u013eud\u00ed. M\u00f4\u017eu sa pi\u0165 po tr\u00e9ningu alebo m\u00f4\u017eu nahradi\u0165 jedlo po\u010das d\u0148a (napr. druh\u00e9 ra\u0148ajky). Okrem hydrata\u010dn\u00fdch vlastnost\u00ed ur\u00fdch\u013euj\u00fa regener\u00e1ciu svalov.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Vyh\u00fdbajte sa nadmern\u00e9mu mno\u017estvu k\u00e1vy, \u010daju a alkoholu, ako aj sladen\u00fdm a spracovan\u00fdm \u0161\u0165av\u00e1m a n\u00e1pojom, ochuten\u00fdm vod\u00e1m, perliv\u00fdm n\u00e1pojom &#8211; zvy\u010dajne obsahuj\u00fa gluk\u00f3zovo-frukt\u00f3zov\u00fd sirup alebo sladidl\u00e1.<\/p>\n<h2>Ako zlep\u0161i\u0165 hydrat\u00e1ciu? Elektrolytov\u00e9 pr\u00edpravky a doplnky stravy<\/h2>\n<p style=\"text-align: start;\">Na udr\u017eanie spr\u00e1vnej hydrat\u00e1cie tela m\u00f4\u017eete siahnu\u0165 aj po \u0161pecializovan\u00fdch pr\u00edpravkoch bohat\u00fdch na elektrolyty alebo doplnkoch stravy, najm\u00e4 ak ste s\u00fa\u0165a\u017en\u00fd \u0161portovec alebo pravidelne tr\u00e9nujete.<\/p>\n<h3>Izotonick\u00e9 n\u00e1poje<\/h3>\n<p style=\"text-align: start;\">Ich <strong>osmolalita<\/strong>, v opa\u010dnom pr\u00edpade je tlak (najlep\u0161ie v rozsahu <strong>270-330 mOsm\/kg<\/strong>) je na podobnej \u00farovni ako v telesn\u00fdch tekutin\u00e1ch, \u010do znamen\u00e1, \u017ee r\u00fdchle vstreb\u00e1vanie z \u010dreva do krvi. <strong>V\u010faka obsahu sod\u00edka (optim\u00e1lne 460-1150 mg) a sacharidov (4-8 g\/100 ml) sa <a href=\"https:\/\/sportano.sk\/napoje-a-izotonicke-napoje\" target=\"_blank\" rel=\"noopener\">izotonick\u00e9 n\u00e1poje<\/a> dobre hodia po\u010das tr\u00e9ningu trvaj\u00faceho viac ako hodinu.<\/strong><\/p>\n<h3>Hypotonick\u00e9 n\u00e1poje<\/h3>\n<p style=\"text-align: start;\">Ni\u017e\u0161ia osmolalita ako u izotonick\u00fdch n\u00e1pojov <strong>200 a\u017e 250 mmol\/kg<\/strong> a obsahuj\u00fa menej <strong>sacharidy na 100 ml tekutiny &#8211; 2 a\u017e 4 g<\/strong>, \u010do z nich rob\u00ed najr\u00fdchlej\u0161\u00ed sp\u00f4sob rehydrat\u00e1cie organizmu. <strong>Hypotonick\u00e9 n\u00e1poje<\/strong> s\u00fa vhodn\u00e9 pre <strong>tr\u00e9ningy s n\u00edzkou a\u017e strednou intenzitou trvaj\u00face menej ako 60 min\u00fat<\/strong>.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/h3LZGBiUx32FApTKuKrJUV1oqduANKeKKKAO0nAGKNuZ6dguttCt8B8m2UiOgYQ4dBrzX0D_dQjXiv9sgdw0FoWha-esMrNmnh2yn8ykMAqVtBnPtPdFciMcJwnu7lLW_CPt01ipHtWWywClpv8cFmjK20vKRyJe-v3pwdo.tmp_.png\" alt=\"Sada \u0161portov\u00fdch n\u00e1pojov na doplnenie energie a hydrat\u00e1ciu pre \u0161portovcov\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Izotonick\u00e9 g\u00e9ly<\/h3>\n<p style=\"text-align: start;\">M\u00f4\u017eu sa zmie\u0161a\u0165 s vodou na pr\u00edpravu izotonick\u00e9ho n\u00e1poja alebo sa m\u00f4\u017eu konzumova\u0165 priamo. <strong>Izotonick\u00e9 g\u00e9ly<\/strong>, v\u010faka obsahu soli zaru\u010duj\u00fa dobr\u00fa hydrat\u00e1ciu a obsah r\u00f4znych druhov cukrov s r\u00f4znym \u010dasom vstreb\u00e1vania vedie k \u013eahk\u00e9mu pr\u00edsunu energie, ktor\u00fd je dostato\u010dn\u00fd pri dlhodobom cvi\u010den\u00ed.<\/p>\n<h3>Hydrata\u010dn\u00e9 tablety<\/h3>\n<p style=\"text-align: start;\">Tieto doplnky stravy maj\u00fa zvy\u010dajne vo svojom zlo\u017een\u00ed <strong>sod\u00edk, drasl\u00edk, gluk\u00f3za a vitam\u00edn C<\/strong>, aby ste mohli \u00fa\u010dinne doplni\u0165 vodu straten\u00fa po\u010das intenz\u00edvneho cvi\u010denia, a t\u00fdm pred\u013a\u017ei\u0165 a zv\u00fd\u0161i\u0165 \u00fa\u010dinnos\u0165 tr\u00e9ningu. <strong>Hydrata\u010dn\u00e9 tablety<\/strong> Rozpus\u0165te v primeranom mno\u017estve vody pod\u013ea \u00fadajov v\u00fdrobcu na obale a pite priebe\u017ene po\u010das fyzickej aktivity.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.pl\/blog\/wp-content\/uploads\/2022\/08\/zMhZc7lOvffIDN4KNmFouvs8U10Wpm14UJ0MNl8fFM55ju0WCuBm_Y9r2lx4eqOAo8eTVHt8oUtF-28N51Jhrjb38WHL4zwhoO6YJmzDzyWcMlCazAlxrACa320QMD-TqnHcdE5dm9MRLBcL3aUmSSJ1cD_7zlo-PWxCeH.tmp_.png\" alt=\"\u0160portovec v \u0161atni si bal\u00ed ta\u0161ku s f\u013ea\u0161ou na vodu a basketbalovou loptou\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Hydrat\u00e1cia pre \u0161portovcov: najd\u00f4le\u017eitej\u0161ie pravidl\u00e1 pre tr\u00e9nerov<\/h2>\n<p style=\"text-align: start;\">Fyzick\u00e1 n\u00e1maha zvy\u0161uje vylu\u010dovanie vody z tela, preto je mimoriadne d\u00f4le\u017eit\u00e9 rozlo\u017ei\u0165 hydrat\u00e1ciu na dlh\u0161\u00ed \u010das. Predpoklad\u00e1 sa, \u017ee:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Na str\u00e1nke <strong>pribli\u017ene. 2-3 hodiny pred cvi\u010den\u00edm vypite pribli\u017ene 300-500 ml tekut\u00edn<\/strong> (5-10 ml na ka\u017ed\u00fd kg telesnej hmotnosti) a na <strong>pribli\u017ene. 20 min\u00fat pred tr\u00e9ningom &#8211; 120-180 ml<\/strong>.<\/p>\n<\/li>\n<\/ul>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Po\u010das cvi\u010denia poskytnite <strong>400-800 ml tekut\u00edn na ka\u017ed\u00fa hodinu<\/strong>. Vhodn\u00e9 s\u00fa n\u00e1poje s pridanou gluk\u00f3zou a sod\u00edkom. Pite postupne, po mal\u00fdch d\u00fa\u0161koch a ne\u010dakajte, k\u00fdm poc\u00edtite sm\u00e4d (to je prv\u00fd pr\u00edznak miernej dehydrat\u00e1cie), ale napr. v prest\u00e1vke medzi s\u00e9riami.<\/p>\n<\/li>\n<li>\n<p style=\"text-align: start;\">Po cvi\u010den\u00ed je optim\u00e1lne <strong>doplnenie tekut\u00edn v rozsahu 150 % straty vody<\/strong>. Ako to vypo\u010d\u00edtate? Jednoducho sa odv\u00e1\u017ete pred a po cvi\u010den\u00ed. Ak je rozdiel 0,5 kg, odpor\u00fa\u010da sa vypi\u0165 pribli\u017ene 750 ml vody v priebehu 2 &#8211; 3 hod\u00edn po aktivite.<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Po tr\u00e9ningu m\u00f4\u017eete namiesto vody siahnu\u0165 po n\u00e1pojoch s obsahom sod\u00edka a drasl\u00edka, ktor\u00e9 lep\u0161ie hydratuj\u00fa va\u0161e telo, ako je napr\u00edklad odstreden\u00e9 mlieko (ak netrp\u00edte intoleranciou na lakt\u00f3zu alebo in\u00e9 mlie\u010dne bielkoviny), cmar, kef\u00edr, pr\u00edrodn\u00fd jogurt alebo <strong>dom\u00e1ce izotonick\u00e9<\/strong> (Do 0,5 litra miner\u00e1lnej vody pridajte \u010derstvo vylisovan\u00fa \u0161\u0165avu z polovice citr\u00f3na\/grapefruitu\/pomaran\u010da a \u0161tipku soli. Pr\u00edpadne pod\u013ea chuti dochu\u0165te ly\u017ei\u010dkou medu).<\/p>\n<p style=\"text-align: start;\">Zdroje:<\/p>\n<p style=\"text-align: start;\">Panel EFSA pre dietetick\u00e9 v\u00fdrobky, v\u00fd\u017eivu a alergie (NDA)), <u>https:\/\/efsa.onlinelibrary.wiley.com\/doi\/epdf\/10.2903\/j.efsa.2010.1459<\/u><\/p>\n<p style=\"text-align: start;\">Linka Heath Line, <u>w<\/u><u>ww.healthline.com\/nutrition\/<\/u><\/p>\n<p style=\"text-align: start;\">Normy \u017cywienia dla populacji polskiej &#8211; nowelizacja, Prof. dr hab. n. med. Miros\u0142aw Jarosz, 2020<\/p>\n<p style=\"text-align: start;\">N\u00e1rodn\u00e9 centrum pre vzdel\u00e1vanie v oblasti v\u00fd\u017eivy, www. ncez.pzh.gov.pl<\/p>\n<p style=\"text-align: start;\">Jeukendrup AE, Gleeson M. Sport Nutrition: An Introduction to Energy Production and Performance (\u0160portov\u00e1 v\u00fd\u017eiva: \u00davod do v\u00fdroby energie a v\u00fdkonu). Human Kinetics; druh\u00e9 vydanie, 2018<\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Voda je najd\u00f4le\u017eitej\u0161ou, ale nie jedinou tekutinou, ktor\u00fa je potrebn\u00e9 pi\u0165 v primeranom mno\u017estve, aby bolo telo spr\u00e1vne hydratovan\u00e9. Pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1? Ako hydratova\u0165 telo dospel\u00e9ho \u010dloveka a \u0161portovca dom\u00e1cimi prostriedkami a ako pomocou elektrolytov\u00fdch pr\u00edpravkov a doplnkov? Hydrat\u00e1cia tela &#8211; \u010do to vlastne je? Z\u00e1kladn\u00e9 inform\u00e1cie o hydrat\u00e1cii tela \u013dudsk\u00e9 telo sa sklad\u00e1 [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":791,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-780","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-doplnky-stravy-a-vyziva"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Spr\u00e1vna hydrat\u00e1cia tela: \u010do d\u00e1va a ako ju zlep\u0161i\u0165? Normy a pravidl\u00e1 hydrat\u00e1cie tela u dospel\u00fdch a \u0161portovcov - sportano.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sportano.sk\/blog\/spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spr\u00e1vna hydrat\u00e1cia tela: \u010do d\u00e1va a ako ju zlep\u0161i\u0165? Normy a pravidl\u00e1 hydrat\u00e1cie tela u dospel\u00fdch a \u0161portovcov - sportano.sk\" \/>\n<meta property=\"og:description\" content=\"Voda je najd\u00f4le\u017eitej\u0161ou, ale nie jedinou tekutinou, ktor\u00fa je potrebn\u00e9 pi\u0165 v primeranom mno\u017estve, aby bolo telo spr\u00e1vne hydratovan\u00e9. Pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1? Ako hydratova\u0165 telo dospel\u00e9ho \u010dloveka a \u0161portovca dom\u00e1cimi prostriedkami a ako pomocou elektrolytov\u00fdch pr\u00edpravkov a doplnkov? Hydrat\u00e1cia tela &#8211; \u010do to vlastne je? 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Normy a pravidl\u00e1 hydrat\u00e1cie tela u dospel\u00fdch a \u0161portovcov - sportano.sk","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:\/\/sportano.sk\/blog\/spravna-hydratacia-tela-co-dava-a-ako-ju-zlepsit-normy-a-pravidla-hydratacie-tela-u-dospelych-a-sportovcov\/","og_locale":"sk_SK","og_type":"article","og_title":"Spr\u00e1vna hydrat\u00e1cia tela: \u010do d\u00e1va a ako ju zlep\u0161i\u0165? Normy a pravidl\u00e1 hydrat\u00e1cie tela u dospel\u00fdch a \u0161portovcov - sportano.sk","og_description":"Voda je najd\u00f4le\u017eitej\u0161ou, ale nie jedinou tekutinou, ktor\u00fa je potrebn\u00e9 pi\u0165 v primeranom mno\u017estve, aby bolo telo spr\u00e1vne hydratovan\u00e9. Pre\u010do je tak\u00e1 d\u00f4le\u017eit\u00e1? 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