\n
<\/p>\n
\u010clov\u011bk v pr\u016fm\u011bru vylou\u010d\u00ed 2,5\u20133 litry vody denn\u011b mo\u010d\u00ed, stolic\u00ed, d\u00fdch\u00e1n\u00edm a k\u016f\u017e\u00ed. T\u011blo v\u0161ak mus\u00ed m\u00edt vyrovnanou vodn\u00ed bilanci, a aby tyto ztr\u00e1ty pokrylo, mus\u00ed vodu p\u0159ij\u00edmat. Zhruba jedna t\u0159etina litru \u201enov\u00e9\u201c vody denn\u011b se v t\u011ble vytvo\u0159\u00ed v d\u016fsledku metabolick\u00e9 \u010dinnosti, p\u0159ijmeme asi 700 ml vody souvisej\u00edc\u00ed s j\u00eddlem.<\/span><\/p>\n To znamen\u00e1, \u017ee zbytek (cca 1,7 litru) je nutn\u00e9 dodat t\u011blu p\u0159\u00edmo ve form\u011b tekutin. Ka\u017ed\u00fd den po zbytek \u017eivota. Nezapom\u00ednejme, \u017ee fyzick\u00fdm cvi\u010den\u00edm vylou\u010d\u00edme p\u0159es 3 litry vody. I tato ztr\u00e1ta mus\u00ed b\u00fdt adekv\u00e1tn\u011b kompenzov\u00e1na. Kvalita t\u011bchto tekutin a jejich st\u00e1l\u00fd p\u0159\u00edjem ve spr\u00e1vn\u00e9m mno\u017estv\u00ed je d\u016fle\u017eitou podm\u00ednkou pro udr\u017een\u00ed zdrav\u00ed, psychick\u00e9 pohody a pracovn\u00ed v\u00fdkonnosti.<\/p>\n Vhodn\u00e9 mno\u017estv\u00ed tekutin zaji\u0161\u0165uje nejen l\u00e1tkovou v\u00fdm\u011bnu a dobrou funkci ledvin, tedy vylu\u010dov\u00e1n\u00ed \u0161kodlivin produkovan\u00fdch v t\u011ble. Umo\u017e\u0148uje tak\u00e9 pln\u00e9 fungov\u00e1n\u00ed doslova v\u0161ech ostatn\u00edch org\u00e1n\u016f, fyzick\u00fdch i psychick\u00fdch funkc\u00ed a podporuje spr\u00e1vn\u00fd vzhled poko\u017eky.<\/p>\n Naopak nedostatek vody v t\u011ble (tzv. dehydratace) zp\u016fsobuje akutn\u00ed i chronick\u00e9 pot\u00ed\u017ee. Mezi akutn\u00ed p\u0159\u00edznaky m\u00edrn\u00e9 dehydratace pat\u0159\u00ed bolesti hlavy, \u00fanava a mal\u00e1tnost, sn\u00ed\u017een\u00e1 fyzick\u00e1 a du\u0161evn\u00ed v\u00fdkonnost v\u010detn\u011b sn\u00ed\u017een\u00e9 koncentrace. Ztr\u00e1ta tekutin ve v\u00fd\u0161i 2 % t\u011blesn\u00e9 hmotnosti se rovn\u00e1 ztr\u00e1t\u011b a\u017e 20 % v\u00fdkonu. To sni\u017euje schopnost d\u011bt\u00ed nav\u0161t\u011bvovat hodiny, co\u017e m\u016f\u017ee nep\u0159\u00edzniv\u011b ovlivnit jejich studijn\u00ed v\u00fdsledky.<\/p>\n I p\u0159i 5% dehydrataci hroz\u00ed p\u0159eh\u0159\u00e1t\u00ed, ob\u011bhov\u00e9 selh\u00e1n\u00ed a \u0161ok. Mal\u00fd, ale dlouhodob\u00fd nedostatek tekutin, kter\u00fd si v ka\u017edodenn\u00edm shonu \u010dasto ani nev\u0161imneme, m\u016f\u017ee v\u00e9st k v\u00e1\u017en\u00fdm zdravotn\u00edm poruch\u00e1m. Krom\u011b opakuj\u00edc\u00edch se bolest\u00ed hlavy nebo z\u00e1cpy se m\u016f\u017ee objevit porucha funkce ledvin a tvorba ledvinov\u00fdch a mo\u010dov\u00fdch kamen\u016f.<\/span><\/p>\n Dehydratace tak\u00e9 zvy\u0161uje riziko infekc\u00ed mo\u010dov\u00fdch cest, apendicitidy, n\u011bkter\u00fdch typ\u016f rakoviny (nap\u0159. kone\u010dn\u00edku a mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e) a kardiovaskul\u00e1rn\u00edch onemocn\u011bn\u00ed.<\/p>\n Nav\u00edc se p\u0159edpokl\u00e1d\u00e1, \u017ee \u0159ada dal\u0161\u00edch tzv civiliza\u010dn\u00ed onemocn\u011bn\u00ed je tak\u00e9 d\u016fsledkem nespr\u00e1vn\u00e9 \u017eivotospr\u00e1vy, v\u010detn\u011b nedostatku tekutin, nebo toho, \u017ee n\u011bkter\u00e9 civiliza\u010dn\u00ed choroby jsou bu\u010f prvn\u00edm p\u0159\u00edznakem, nebo d\u016fsledkem trval\u00e9 m\u00edrn\u00e9 dehydratace – to jsou bolesti zad, \u017ealude\u010dn\u00ed a dvan\u00e1ctn\u00edkov\u00e9 v\u0159edy, hypertenze… .<\/p>\n Pot\u0159eba tekutin je \u010dist\u011b individu\u00e1ln\u00ed z\u00e1le\u017eitost\u00ed, kter\u00e1 z\u00e1vis\u00ed na mnoha vn\u011bj\u0161\u00edch i vnit\u0159n\u00edch faktorech – nap\u0159. t\u011blesn\u00e9 hmotnosti, v\u011bku a pohlav\u00ed, slo\u017een\u00ed a mno\u017estv\u00ed potravy (voda, s\u016fl, b\u00edlkoviny a obsah kalori\u00ed), fyzick\u00e9 aktivit\u011b, teplot\u011b a vlhkosti prost\u0159ed\u00ed, v\u010detn\u011b proud\u011bn\u00ed vzduchu, druhu oble\u010den\u00ed a t\u011blesn\u00e9 teploty, aktu\u00e1ln\u00edho zdravotn\u00edho stavu, hydratace organismu atd.<\/p>\n Ka\u017ed\u00fd \u010dlov\u011bk m\u00e1 svou optim\u00e1ln\u00ed pot\u0159ebu voln\u00fdch tekutin, kter\u00e1 se tak\u00e9 v \u010dase m\u011bn\u00ed. Tato pot\u0159eba se m\u016f\u017ee pohybovat od m\u00e9n\u011b ne\u017e jednoho litru denn\u011b (u sedav\u00e9ho \u010dlov\u011bka, kter\u00fd konzumuje p\u0159ev\u00e1\u017en\u011b rostlinnou, obilnou a lu\u0161t\u011bninovou stravu s n\u00edzk\u00fdm obsahem soli) a\u017e po n\u011bkolik litr\u016f denn\u011b (u osoby konzumuj\u00edc\u00ed nadm\u011brn\u011b slanou nebo sladkou stravu s n\u00edzk\u00fdm obsahem soli). Na zv\u00fd\u0161enou pot\u0159ebu vody m\u00e1 vliv intenzivn\u00ed fyzick\u00e1 pr\u00e1ce, sportov\u00e1n\u00ed nebo pohyb v hork\u00e9m prost\u0159ed\u00ed.<\/span><\/p>\n V p\u0159\u00edpad\u011b druh\u00e9 kategorie m\u016f\u017ee denn\u00ed pot\u0159eba p\u0159es\u00e1hnout p\u011bt litr\u016f. Ka\u017ed\u00fd si mus\u00ed naj\u00edt sv\u00e9 optim\u00e1ln\u00ed mno\u017estv\u00ed tekutin!<\/p>\n \u017d\u00edze\u0148 n\u00e1s m\u016f\u017ee varovat p\u0159ed pot\u0159ebou p\u00edt, ale stoj\u00ed za to v\u011bd\u011bt, \u017ee \u017e\u00edze\u0148 nen\u00ed ran\u00fdm p\u0159\u00edznakem pot\u0159eby vody, proto\u017ee se objevuje a\u017e p\u0159i 1-2% dehydrataci. Pocit \u017e\u00edzn\u011b nav\u00edc s v\u011bkem kles\u00e1.<\/span><\/p>\n Na druhou stranu zv\u00fd\u0161en\u00fd pocit \u017e\u00edzn\u011b m\u016f\u017ee b\u00fdt i p\u0159\u00edznakem n\u011bkter\u00fdch onemocn\u011bn\u00ed (nap\u0159. cukrovky) a tzv. n\u00e1vykov\u00e1 \u017e\u00edze\u0148, kter\u00e1 nemus\u00ed b\u00fdt zn\u00e1mkou pot\u0159eby tekutin.<\/p>\n Riziko dehydratace je v\u011bt\u0161\u00ed u mal\u00fdch d\u011bt\u00ed, jejich\u017e objem celkov\u00e9 t\u011blesn\u00e9 vody je n\u00edzk\u00fd a podstatnou \u010d\u00e1st tvo\u0159\u00ed b\u011b\u017en\u00e9 denn\u00ed ztr\u00e1ty, a u star\u0161\u00edch lid\u00ed, u kter\u00fdch se objem celkov\u00e9 vody tak\u00e9 sni\u017euje, schopnost ledvin reabsorbovat vodu se zhor\u0161uje a pocit touhy je oslaben.<\/p>\n P\u0159i hled\u00e1n\u00ed individu\u00e1ln\u00ed pot\u0159eby tekutin se m\u016f\u017eeme spolehnout na p\u00e1r z\u00e1kladn\u00edch p\u0159\u00edznak\u016f. Mezi p\u0159\u00edznaky nedostatku tekutin pat\u0159\u00ed krom\u011b pocitu \u017e\u00edzn\u011b sucho v \u00fastech, sucho na rtech a jazyku, mal\u00e9 mno\u017estv\u00ed tmav\u011b \u017elut\u00e9 mo\u010di, sklon k z\u00e1cp\u011b, \u0161kytavka p\u0159i j\u00eddle, tlak v b\u0159i\u0161n\u00ed oblasti nebo such\u00e1 k\u016f\u017ee.<\/p>\n Naopak mezi p\u0159\u00edznaky nadbytku tekutin pat\u0159\u00ed: \u010dast\u00e9 mo\u010den\u00ed, zejm\u00e9na v noci, pocen\u00ed v klidu za norm\u00e1ln\u00edch teplotn\u00edch podm\u00ednek a vlhk\u00e9 ruce nebo nohy.<\/p>\n I kdy\u017e je nedostatek tekutin spojen s v\u00edce nebezpe\u010d\u00edmi, je t\u0159eba \u0159\u00edci, \u017ee ani neust\u00e1l\u00fd nadbytek tekutin – tedy p\u00edt mnohem v\u00edce tekutin, ne\u017e t\u011blo pot\u0159ebuje – nen\u00ed pro t\u011blo zdrav\u00e9.<\/p>\n P\u0159esto\u017ee nejzdrav\u011bj\u0161\u00edm n\u00e1pojem je \u010dist\u00e1 voda, m\u016f\u017eete klidn\u011b zvolit i pest\u0159ej\u0161\u00ed slo\u017een\u00ed n\u00e1poje. Je v\u0161ak nutn\u00e9 up\u0159ednost\u0148ovat vhodn\u00e9 n\u00e1poje a omezit konzumaci nevhodn\u00fdch a opatrn\u011b s t\u011bmito n\u00e1poji zach\u00e1zet, kter\u00e9 mohou b\u00fdt podm\u00edn\u011bn\u011b vhodn\u00e9 nebo nevhodn\u00e9 podle toho, v jak\u00e9m mno\u017estv\u00ed a jak \u010dasto je pijeme.<\/span><\/p>\n \u010cist\u00e1 voda je nejvhodn\u011bj\u0161\u00ed pro neust\u00e1l\u00e9 pit\u00ed lidmi bez ohledu na v\u011bk \u010di zdravotn\u00ed stav \u2013 pit\u00ed filtrovan\u00e9 vody z kohoutku nebo balen\u00e9, pramenit\u00e9 a slab\u011b mineralizovan\u00e9 p\u0159\u00edrodn\u00ed miner\u00e1ln\u00ed vody bez oxidu uhli\u010dit\u00e9ho. Tuto vodu lze konzumovat bez omezen\u00ed mno\u017estv\u00ed v pom\u011bru k pot\u0159eb\u00e1m organismu. Nejlep\u0161\u00ed je v\u0161ak filtrovan\u00e1 voda bez chl\u00f3ru s pH 7-7,5.<\/p>\n Mezi vhodn\u00e9 n\u00e1poje pat\u0159\u00ed tak\u00e9 vodou \u0159ed\u011bn\u00e9 ovocn\u00e9 a zeleninov\u00e9 \u0161\u0165\u00e1vy, neslazen\u00e9 a nep\u0159\u00edli\u0161 siln\u00e9 \u010daje (zejm\u00e9na zelen\u00e9) nebo n\u00e1poje z pra\u017een\u00e9ho obil\u00ed. Bylinkov\u00e9 \u010daje, pokud nejsou na l\u00e9\u010dbu, by se nem\u011bly p\u00edt p\u0159\u00edli\u0161 \u010dasto a je vhodn\u00e9 je obm\u011b\u0148ovat.<\/p>\n Mezi n\u00e1poje, kter\u00fdm je t\u0159eba se vyh\u00fdbat nebo je konzumovat velmi z\u0159\u00eddka, pat\u0159\u00ed r\u016fzn\u00e9 \u201enealkoholick\u00e9 n\u00e1poje\u201c: limon\u00e1dy, kolov\u00e9 n\u00e1poje, ochucen\u00e9 miner\u00e1ln\u00ed vody, energetick\u00e9 n\u00e1poje, nektary atd.<\/p>\n D\u016fvodem je cukr, kter\u00fd jen zvy\u0161uje pocit \u017e\u00edzn\u011b a jeho \u201epr\u00e1zdn\u00e9 kalorie\u201c; tak\u00e9 um\u011bl\u00e1 sladidla, z nich\u017e n\u011bkter\u00e1 zvy\u0161uj\u00ed chu\u0165 k j\u00eddlu, nebo oxid uhli\u010dit\u00fd, kter\u00fd spolu s organick\u00fdmi kyselinami (ochucovac\u00edmi l\u00e1tkami) po\u0161kozuje zubn\u00ed sklovinu a m\u00e1 dal\u0161\u00ed v\u00fd\u0161e zm\u00edn\u011bn\u00e9 nev\u00fdhody.<\/p>\n Kofein obsa\u017een\u00fd v kolov\u00fdch n\u00e1poj\u00edch p\u016fsob\u00ed mo\u010dopudn\u011b (zvy\u0161uje tvorbu mo\u010di, d\u00edky \u010demu\u017e se z t\u011bla odv\u00e1d\u00ed v\u00edce tekutin, ne\u017e by se po vypit\u00ed n\u00e1poje m\u011blo z\u00edskat). Jde tak\u00e9 o m\u00edrn\u011b n\u00e1vykovou l\u00e1tku, kter\u00e1 u d\u011bt\u00ed vede k hyperaktivit\u011b. Kyselina fosfore\u010dn\u00e1, kter\u00e1 je tak\u00e9 sou\u010d\u00e1st\u00ed kolov\u00fdch n\u00e1poj\u016f, pravd\u011bpodobn\u011b zvy\u0161uje riziko osteopor\u00f3zy.<\/p>\n K\u00e1va, \u010dern\u00fd \u010daj (kofein) a alkoholick\u00e9 n\u00e1poje nejsou sou\u010d\u00e1st\u00ed pitn\u00e9ho re\u017eimu (nejsou sou\u010d\u00e1st\u00ed pot\u0159ebn\u00e9ho denn\u00edho mno\u017estv\u00ed tekutin), mohou b\u00fdt pouze chu\u0165ov\u00fdm dopl\u0148kem stravy. Rozhodn\u011b by se m\u011bly u\u017e\u00edvat s m\u00edrou. Ani zdrav\u00fd dosp\u011bl\u00fd \u010dlov\u011bk by nem\u011bl vyp\u00edt v\u00edce ne\u017e 0,5 litru piva nebo 0,2 litru v\u00edna denn\u011b. K\u00e1vu je t\u0159eba zap\u00edt sklenic\u00ed \u010dist\u00e9 vody.<\/p>\n Pro \u201ezdravou\u201c hydrataci je d\u016fle\u017eit\u00fd nejen p\u0159\u00edjem tekutin a jejich slo\u017een\u00ed, ale tak\u00e9 slo\u017een\u00ed j\u00eddeln\u00ed\u010dku.<\/p>\n P\u00edt byste m\u011bli po cel\u00fd den, po\u010d\u00ednaje r\u00e1no (\u0161\u00e1lek \u010daje nebo k\u00e1vy nesta\u010d\u00ed ke kompenzaci no\u010dn\u00edch ztr\u00e1t vody). \u010clov\u011bk nen\u00ed velbloud, aby jednou denn\u011b vypil svou z\u00e1sobu. Spot\u0159ebu tekutin je nutn\u00e9 regulovat v souladu s aktu\u00e1ln\u00ed z\u00e1t\u011b\u017e\u00ed a pot\u0159ebou.<\/p>\n Nejlep\u0161\u00ed tekutinou pro hork\u00e9 po\u010das\u00ed je \u010dist\u00e1 voda nebo voda s p\u0159\u00edchut\u00ed citronu a m\u00e1ty. Sladk\u00e9 a studen\u00e9 n\u00e1poje zvy\u0161uj\u00ed pocit \u017e\u00edzn\u011b.<\/p>\n Reakce vody<\/b><\/span> pro denn\u00ed spot\u0159ebu by nem\u011bl b\u00fdt kysel\u00fd, ale m\u00edrn\u011b alkalick\u00e9<\/b><\/span>.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":" \u010clov\u011bk v pr\u016fm\u011bru vylou\u010d\u00ed 2,5\u20133 litry vody denn\u011b mo\u010d\u00ed, stolic\u00ed, d\u00fdch\u00e1n\u00edm a k\u016f\u017e\u00ed. T\u011blo v\u0161ak mus\u00ed m\u00edt vyrovnanou vodn\u00ed bilanci,…<\/p>\n","protected":false},"author":1,"featured_media":10482,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[672,671],"class_list":["post-10481","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calivita","tag-pitna-voda","tag-water"],"_links":{"self":[{"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/posts\/10481","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/comments?post=10481"}],"version-history":[{"count":0,"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/posts\/10481\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/media\/10482"}],"wp:attachment":[{"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/media?parent=10481"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/categories?post=10481"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vitashop.info\/cz\/wp-json\/wp\/v2\/tags?post=10481"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Pro\u010d bychom m\u011bli p\u00edt?<\/h2>\n
Riziko dehydratace<\/h2>\n
Kolik vody vyp\u00edt?<\/h2>\n
Individu\u00e1ln\u00ed pot\u0159eby vody<\/h3>\n
Kdy se objev\u00ed touha?<\/h2>\n
\u017d\u00e1dn\u00e9 tekutiny<\/h3>\n
P\u0159ebyte\u010dn\u00e9 tekutiny<\/h3>\n
Co byste m\u011bli p\u00edt?<\/h2>\n
Vhodn\u00e9 n\u00e1poje<\/h3>\n
Nevhodn\u00e9 n\u00e1poje<\/h3>\n
S kofeinem bu\u010fte opatrn\u00ed<\/h3>\n
Jak spr\u00e1vn\u011b hydratovat?<\/h2>\n