{"id":3545,"date":"2019-08-28T13:20:03","date_gmt":"2019-08-28T11:20:03","guid":{"rendered":"https:\/\/www.intersport.hr\/blog\/?p=3545"},"modified":"2019-09-27T10:04:50","modified_gmt":"2019-09-27T08:04:50","slug":"kad-koliko-sto-zasto-piti","status":"publish","type":"post","link":"https:\/\/www.intersport.hr\/blog\/2019\/08\/kad-koliko-sto-zasto-piti\/","title":{"rendered":"Kad, koliko, \u0161to i za\u0161to piti"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-0  el_before_av_one_full  avia-builder-el-first  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Piti ili ne piti, naravno da treba piti, pritom mislim na fiziolo\u0161ku potrebu. Pijte vodu koja je ili \u010dista ili ima primjesa u nekom postotku ali je ipak voda. Pa sve teku\u0107ine koje konzumiramo su sadr\u017eajem minimalno 80% voda. Kako je ona u vrlo velikom dijelu sastavni dio tijela tako je i njen unos vrlo bitan za odr\u017eavanje povoljnog omjera teku\u0107ina u tijelu.<\/p>\n<p>Zato su pitanja poput \u201ekad, koliko, \u0161to i za\u0161to piti\u201c ona na koje ne postoji jednozna\u010dan odgovor jer isti ovisi o nekoliko stvari koje su individualne i vezane uz trajanje i intenzitet aktivnosti.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-2  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>\u201eKad piti\u201c\u00a0 bi imalo za odgovor: uvijek i redovito.<\/p>\n<p>Kako se tjelesna teku\u0107ina stalno koristi u skoro svim procesima u tijelu, tim radnjama dio biva potro\u0161en i treba ju nadoknaditi. Naj jednostavnije je kad to radimo \u010desto, u malim koli\u010dinama i ne \u010dekamo signale koji nas podsje\u0107aju da ne pijemo dovoljno.<\/p>\n<p>\u201eKoliko piti\u201c\u00a0 bi bio onoliko koliko potro\u0161imo.<\/p>\n<p>U ve\u0107ini slu\u010dajeva je to naj\u010de\u0161\u0107e koli\u010dina koja je izra\u017eena u mililitrima i jednaka je dnevnoj tjelesnoj potro\u0161nji energije izra\u017eenoj u kilokalorijama. Pojednostavljeno to bi zna\u010dilo da ako va\u0161e tijelo potro\u0161i dnevno 2200 kcal i pri tome bi mu trebalo nadoknaditi 2200 ml teku\u0107ine.\u00a0 Kad se odgovor treba pro\u0161iriti to se radi na na\u010din da se u jednad\u017ebu dodaje tjelesna te\u017eina, individualna sklonost ka znojenju, temperatura u kojoj se trenira kao i adaptiranost na tu istu temperaturu i jo\u0161 niz drugih faktora koji nisu ne promjenjivi ve\u0107 se adaptiraju skupa sa va\u0161om tjelesnom kondicijom. U tom pro\u0161irenom odgovoru se mo\u017ee kriti i do 100% pove\u0107ane potreba za unosom teku\u0107ine , ali nikad manje od prvotno navedenog izra\u010duna.\u00a0 Do sada su odgovori bili primjenjivi na sve i svakog . Vrijedili su i za rekreativce koji samo skidaju kile, i za\u00a0 sporta\u0161e koji su u planskom trena\u017enom procesu.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-4  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>\u0160to piti ?<\/strong><\/h2>\n<p>Jedina jednostavnost u odgovoru je ta da kod aktivnosti koja traje do sat vremena i uz pravilnu prehranu ne treba unositi ni\u0161ta osim vode jer nikakvi dodaci napitku nemaju direktan utjecaj na izvedbu ako su zadovoljeni prethodno navedeni uvjeti o hrani i hidrataciji.<\/p>\n<p>Nakon tog perioda od sat vremena mogu\u0107nost pogre\u0161ke je mnogo ve\u0107a i ta pogre\u0161ka mo\u017ee i\u0107i u oba smjera.\u00a0 Da, oba smjera, jer se mo\u017ee i pretjerati sa unosom teku\u0107ine iako je naj\u010de\u0161\u0107e nedostatan i ne adekvatan unos \u010de\u0161\u0107i slu\u010daj. U slu\u010daju pretjerivanja sa unosom to se de\u0161ava kad se pije \u010dista voda. Ona nema energetsku vrijednost i naj\u010de\u0161\u0107e ne nosi sobom ni elektrolite koji se gube najvi\u0161e znojenjem.\u00a0 Kako ne prestaje osje\u0107aj \u017ee\u0111i i nakon unosa vode radi se druga gre\u0161ka i pove\u0107ava se unos. Na taj na\u010din se samo razvodnjava otopina elektrolitskih minerala u tijelu i time naru\u0161ava mogu\u0107nost za pravilan rad organizma i odgovaraju\u0107u sportsku izvedbu. Tijelo se poku\u0161ava rije\u0161iti tog vi\u0161ka vode poja\u010danim mokrenjem i znojenjem, poku\u0161ava uspostaviti ravnote\u017eu u koncentraciji otopine minerala unutar tijela. Sa druge strane nam signalizira da joj nedostaje tih istih elektrolita na na\u010din da nam se lijepi jezik za nepce iako smo netom prije pili vodu.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-6  el_after_av_one_full  el_before_av_image  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>To stanje je \u010dest uzrok lo\u0161ijih rezultata, oni koji su ispod na\u0161ih trenutnih mogu\u0107nosti. Tako varljiv osje\u0107aj jer pijemo dovoljno i naizgled je sve u redu. To razvodnjavanje vode u tijelu se u krajnjem stadiju naziva Hiponatrinemija i nije bezopasna.\u00a0 Vi\u0161e je zabluda vezanih uz unos teku\u0107ine, pogotovo vode, nego kod prehrane. \u010cest je i odgovor da nam se iz nekog razloga ne svi\u0111a unositi ni\u0161ta osim vode. \u010cak ni tada nije problem jer se i takva hidratacija mo\u017ee smatrati dostatnom ali ju treba nadopunjavati odgovaraju\u0107om prehranom pri aktivnosti.<\/p>\n<p>Najgora situacija, a svjedo\u010dio sam joj nebrojeno mnogo puta, je ta da <span style=\"color: #0000ff\"><a style=\"color: #0000ff\" href=\"https:\/\/www.intersport.hr\/sportovi\/trcanje\">trka\u010d<\/a><\/span> na okrijepi izlije u sebe dvije \u010da\u0161e vode i otr\u010di dalje&#8230;u sumrak!<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-0c9e69981c25880964b125bc898e917d\">\n.avia-image-container.av-av_image-0c9e69981c25880964b125bc898e917d img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-0c9e69981c25880964b125bc898e917d .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-0c9e69981c25880964b125bc898e917d av-styling- avia-align-center  avia-builder-el-8  el_after_av_one_full  el_before_av_one_full '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-3539 avia-img-lazy-loading-not-3539 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-2.jpg\" alt='' title='kad i za\u0161to piti 2'  height=\"320\" width=\"480\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-2.jpg 480w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-2-400x267.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-2-450x300.jpg 450w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/div><\/div><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-9  el_after_av_image  el_before_av_one_full  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2><strong>\u0160to i za\u0161to piti?<\/strong><\/h2>\n<p>\u0160to piti kad \u010dista voda postaje nedostatna. Jednostavno, toj vodi moramo dodati ono \u0161to tijelo gubi, minerale ili to\u010dnije elektrolite. Eto, naprosto je to sve \u0161to vodi treba kad je sama nedovoljna.<\/p>\n<p>Sporta\u0161i \u010desto ne znaju\u0107i mije\u0161aju pojmove te tako konzumiraju \u201eizotonike\u201c zatim druge razne napitke \u201esportskog\u201c karaktera i sl. Navedeni obi\u010dno sadr\u017eavaju primarno neki oblik ili kombinaciju \u0161e\u0107era, a usput i neku od soli kojom dokazuju postojanje elektrolita u otopini. Ta kombinacija vrlo \u010desto nije odgovaraju\u0107a ili barem ne dostatna za du\u017ee uzimanje unutar aktivnosti jer osim energetskog potencijala nema dovoljno elektrolita. Unos elektrolita osim koli\u010dinom mora odgovarati i omjerom ina\u010de se gube u\u010dinci koji se o\u010dekuju ili oni ne budu dovoljni. Kad se govori \u0160to piti u tom slu\u010daju osim gotovih elektrolitnih pripravaka i\/ili napitaka, mo\u017eemo se i sami poigrati jer ima pregr\u0161t recepata na tu temu ali i ve\u0107ina njih uklju\u010duje neki ugljikohidrat, \u0161to nije uvijek lo\u0161e ali izlazi iz okvira ove teme. Mo\u017ee se koristit i razne medicinske rehidromikse kojima se doda neki ukus ili okus u vidu soka limuna ili nekog drugog citrusa, \u0161to je idealno za osobe koje se vidno znoje sa velikom koli\u010dinom zamjetnog ostatka soli na opremi. Takvi pojedinci nemaju luksuz, a ni ve\u0107ina ostalih dugopruga\u0161a nije daleko, da u aktivnosti du\u017eoj od sat vremena u\u017eivaju u pijenju \u010diste vode. Fascinira spoznaja koliko se rekreativaca\u00a0 trudi pobolj\u0161ati svoju izvedbu na raznim poljima poput opreme, treninga pa \u010dak i prehrane, a da ne zna o hidraciji gotovo ni\u0161ta.<\/p>\n<\/div><\/section><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-11  el_after_av_one_full  el_before_av_image  first flex_column_div av-zero-column-padding  column-top-margin'     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><h2>Piti?<\/h2>\n<p>Za\u0161to je to neznanje takvo ne znam ali znam odgovor na Za\u0161to. Elektroliti su 7 soli otopljenih u vodi , kalcij, natrij, kalij, magnezij te jo\u0161 klorid, fosfat i bikarbonat. Te soli, u otopini tvore ione tih istih soli i oni imaju pozitivan ili negativan elektri\u010dni naboj. E pa ta razlika, u naboju, \u010dini to da se sve pomi\u010de. Bez tog se strujanja ni\u0161ta ne de\u0161ava.\u00a0 Svrha elektrolita u tijelu je omogu\u0107iti prijenose energije u stanicu i otpada iz stanice, odr\u017eavaju stanicu hidratiranom, ako su izbalansirani onda je i pH vrijednost krvi uredna, tada se i neuromuskularna veza ne stavlja na ku\u0161nju. Mi\u0161i\u0107na kontrakcija se de\u0161ava onda kad ima energije za tu radnju i kad ima elektrolita koji tu radnju \u010dine mogu\u0107om.\u00a0 Tijelo ima zaliha minerala ali i te zalihe do\u0111u kraju. Kad se to desi, a izostane unos kojim se taj deficit treba nadomjestiti prvi problem nastaje ako se unosi \u010dista voda jer se rijedi otopina elektrolita. Potom se poja\u010dava znojenje jer se tijelo rje\u0161ava vi\u0161ka vode i poku\u0161ava uspostaviti balans elektrolita. Dok se to ne desi rad mi\u0161i\u0107a je ote\u017ean\u00a0 i znatno usporen. Niti se mo\u017ee kvalitetno dobaviti nova energija u stanicu, a niti se iz nje mo\u017ee otplaviti nusprodukte rada stanice.\u00a0 Naprosto nema dovoljno elektri\u010dnog naboja koji vr\u0161i radnju izmjene tvari u stanici.<\/p>\n<p>Zato je neophodno unositi i elektrolite sa teku\u0107inom koju namjeravate piti kod aktivnosti koja traje du\u017ee od sat vremena. \u010cak i uz aktivnosti koje kra\u0107e traju ali se odvijaju za topla vremena i uz visoku vlagu gdje je i znojenje poja\u010dano. Uz sve ostale potrebe koje kroz unos teku\u0107ine u tijelo mo\u017eete dobaviti nadoknada elektrolita je osnova, prete\u010da svemu i nema alternativu. Parcijalan i ne adekvatan unos kuhinjske soli, magnezija\u00a0 ili sli\u010dnih egzibicija samo vas odvodi u drugu stranu jer ako za navedenim nema potrebe, nije u deficitu, tada je balans elektrolita jo\u0161 te\u017ee ostvariti. Elektrolitima je bogata razna hrana, pojedine namirnice su prave zlatne \u017eile odre\u0111enih soli, minerala i uistinu je lako biti dobro balansiran ali se sve to kompromitira tjelesnom aktivno\u0161\u0107u uz pretjeran unos \u010diste vode.<\/p>\n<p>Sad kad to znate nema opravdanja&#8230;<\/p>\n<\/div><\/section><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-7e1c4a43ec932d5f73ccab95df20bbf8\">\n.avia-image-container.av-av_image-7e1c4a43ec932d5f73ccab95df20bbf8 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-7e1c4a43ec932d5f73ccab95df20bbf8 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-7e1c4a43ec932d5f73ccab95df20bbf8 av-styling- avia-align-center  avia-builder-el-13  el_after_av_one_full  el_before_av_one_full '   itemprop=\"image\" itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/ImageObject\" ><div class=\"avia-image-container-inner\"><div class=\"avia-image-overlay-wrap\"><img decoding=\"async\" fetchpriority=\"high\" class='wp-image-3538 avia-img-lazy-loading-not-3538 avia_image ' src=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-1.jpg\" alt='' title='kad i za\u0161to piti 1'  height=\"320\" width=\"480\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-1.jpg 480w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-1-400x267.jpg 400w, https:\/\/www.intersport.hr\/blog\/wp-content\/uploads\/sites\/2\/2019\/08\/kad-i-za\u0161to-piti-1-450x300.jpg 450w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/div><\/div><\/div><\/p>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf\">\n.flex_column.av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf{\nborder-radius:0px 0px 0px 0px;\npadding:0px 0px 0px 0px;\n}\n<\/style>\n<div  class='flex_column av-av_one_full-15d750bd1b332b34c6e70b077ebbccdf av_one_full  avia-builder-el-14  el_after_av_image  avia-builder-el-last  first flex_column_div av-zero-column-padding  '     ><section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><p>Autor:\u00a0<em>Darko Mr\u0161nik<\/em><\/p>\n<p><em>Psiholog, nutricionist, instruktor pilatesa i fitnesa. Kondicijskii trener. Dugogodi\u0161nji sporta\u0161 i natjecatelj u sportovima izdr\u017eljivosti. <\/em><em>Osniva\u010d Nu3sport\u00a0 udruge koja \u0107e vam pru\u017eiti potporu, informacije i savjetovanje o prehrani, fitnessu i sportskoj spremi<\/em><\/p>\n<\/div><\/section><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":10,"featured_media":3540,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":141,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":141,"taxonomy":"category","description":"","parent":0,"count":71,"filter":"raw","term_order":"9","url":"https:\/\/www.intersport.hr\/blog\/category\/trendovi\/"}],"tags":[349],"class_list":["post-3545","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trendovi","tag-voda"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kad, koliko, \u0161to i za\u0161to piti?<\/title>\n<meta name=\"description\" content=\"Piti ili ne piti, naravno da treba piti, pritom mislim na fiziolo\u0161ku potrebu. 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