{"id":3017,"date":"2019-09-02T10:59:05","date_gmt":"2019-09-02T09:59:05","guid":{"rendered":"https:\/\/www.intersport.me\/blog\/?p=3017"},"modified":"2019-09-02T10:59:05","modified_gmt":"2019-09-02T09:59:05","slug":"kad-koliko-sta-i-zasto-piti","status":"publish","type":"post","link":"https:\/\/www.intersport.me\/blog\/2019\/09\/kad-koliko-sta-i-zasto-piti\/","title":{"rendered":"KAD, KOLIKO, \u0160TA I ZA\u0160TO PITI?"},"content":{"rendered":"<section  class='av_textblock_section av-av_textblock-d6f9580a14a12f3e6487be244d7d664b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><\/div><\/section>\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-1  el_after_av_textblock  el_before_av_textblock  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>\u0160ta piti?<\/h2>\n<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 te\u010dnosti 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 odnosa te\u010dnosti u tijelu.<\/p>\n<p>Zato su pitanja poput \u201ekad, koliko, \u0161ta i za\u0161to piti\u201c ona na koje ne postoji jednozna\u010dan odgovor jer isti zavisi o nekoliko stvari koje su individualne i vezane uz trajanje i intenzitet aktivnosti.<\/p>\n<\/div><\/section><\/div><section  class='av_textblock_section av-av_textblock-d6f9580a14a12f3e6487be244d7d664b '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/BlogPosting\" itemprop=\"blogPost\" ><div class='avia_textblock'  itemprop=\"text\" ><\/div><\/section><\/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-4  el_after_av_textblock  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>Kad piti?<\/h2>\n<p>\u201eKad piti\u201c\u00a0 bi imalo za odgovor: uvijek i redovno.<\/p>\n<p>Kako se fizi\u010dku te\u010dnost 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 te\u010dnosti.\u00a0 Kad se odgovor treba pro\u0161iriti to se radi na na\u010din da se u jedna\u010dinu 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 fizi\u010dkom kondicijom. U tom pro\u0161irenom odgovoru se mo\u017ee kriti i do 100% pove\u0107ane potreba za unosom te\u010dnosti , 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 kila, i za\u00a0 sportist koji su u planskom trena\u017enom procesu.<\/p>\n<\/div><\/section><\/div>\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_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>\u0160ta 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 uticaj na izvo\u0111enje ako su zadovoljeni prethodno navedeni uslovi o hrani i hidrataciji.<\/p>\n<p>Nakon tog perioda od sat vremena mogu\u0107nost gre\u0161ke je mnogo ve\u0107a i ta gre\u0161ka mo\u017ee i\u0107i u oba smjera.\u00a0 Da, oba smjera, jer se mo\u017ee i pretjerati sa unosom te\u010dnosti 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 rastvir elektrolitskih minerala u tijelu i time naru\u0161ava mogu\u0107nost za pravilan rad organizma i odgovaraju\u0107u sportsku vje\u017ebu. Tijelo se poku\u0161ava rije\u0161iti tog vi\u0161ka vode poja\u010danim mokrenjem i znojenjem, poku\u0161ava uspostaviti ravnote\u017eu u koncentraciji rastvor 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<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 trka\u010d na pauzi unese u sebe dvije \u010da\u0161e vode i otr\u010di dalje\u2026u sumrak!<\/p>\n<\/div><\/section><\/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-8  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-c9eaf161e32a61ea30218aaf83047987\">\n.avia-image-container.av-av_image-c9eaf161e32a61ea30218aaf83047987 img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-c9eaf161e32a61ea30218aaf83047987 .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-c9eaf161e32a61ea30218aaf83047987 av-styling- avia-align-center  avia-builder-el-9  avia-builder-el-no-sibling '   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-3018 avia-img-lazy-loading-not-3018 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/08\/kad-i-za\u0161to-piti-2-300x200.jpg\" alt='' title='kad-i-za\u0161to-piti-2'  height=\"200\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/08\/kad-i-za\u0161to-piti-2-300x200.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/08\/kad-i-za\u0161to-piti-2-450x300.jpg 450w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/08\/kad-i-za\u0161to-piti-2.jpg 480w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/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-10  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>\u0160ta 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 ta\u010dnije elektrolite. Eto, naprosto je to sve \u0161to vodi treba kad je sama nedovoljna.<\/p>\n<p>Sportisti \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 rastvoru. Ta kombinacija vrlo \u010desto nije odgovaraju\u0107a ili barem ne dovoljna 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 \u0160ta 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 ugljeni hidrat, \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 zna\u010dajnog 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 svoje izvo\u0111enje vje\u017ebi na raznim poljima poput opreme, treninga pa \u010dak i prehrane, a da ne zna o hidraciji gotovo ni\u0161ta.<\/p>\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 uklonitii 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 te\u010dno\u0161\u0107u 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 te\u010dnosti 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 kompromituje fizi\u010dkom aktivno\u0161\u0107u uz pretjeran unos \u010diste vode.<\/p>\n<p>Sad kad to znate nema opravdanja\u2026<\/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-12  el_after_av_one_full  el_before_av_one_full  first flex_column_div av-zero-column-padding  column-top-margin'     ><style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_image-95bedda100cc5e495ac85a1b279d5b9e\">\n.avia-image-container.av-av_image-95bedda100cc5e495ac85a1b279d5b9e img.avia_image{\nbox-shadow:none;\n}\n.avia-image-container.av-av_image-95bedda100cc5e495ac85a1b279d5b9e .av-image-caption-overlay-center{\ncolor:#ffffff;\n}\n<\/style>\n<div  class='avia-image-container av-av_image-95bedda100cc5e495ac85a1b279d5b9e av-styling- avia-align-center  avia-builder-el-13  avia-builder-el-no-sibling '   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-3021 avia-img-lazy-loading-not-3021 avia_image ' src=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/09\/kad-i-za\u0161to-piti-2-300x200.jpg\" alt='' title='kad-i-za\u0161to-piti-2'  height=\"200\" width=\"300\"  itemprop=\"thumbnailUrl\" srcset=\"https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/09\/kad-i-za\u0161to-piti-2-300x200.jpg 300w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/09\/kad-i-za\u0161to-piti-2-450x300.jpg 450w, https:\/\/www.intersport.me\/blog\/wp-content\/uploads\/sites\/18\/2019\/09\/kad-i-za\u0161to-piti-2.jpg 480w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/div><\/div><\/div><\/div>\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_one_full  avia-builder-el-last  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>Autor:\u00a0<em>Darko Mr\u0161nik<\/em><\/p>\n<p><em>Psiholog, nutricionist, instruktor pilatesa i fitnesa. Kondicijskii trener. Dugogodi\u0161nji sportista i takmi\u010dar u sportovima izdr\u017eljivosti.\u00a0<\/em><em>Osniva\u010d Nu3sport\u00a0 udru\u017eenja koja \u0107e vam pru\u017eiti potporu, informacije i savjetovanje o prehrani, fitnessu i sportskoj spremi<\/em><\/p>\n<\/div><\/section><\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":14,"featured_media":3022,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[{"term_id":70,"name":"Trendovi","slug":"trendovi","term_group":0,"term_taxonomy_id":70,"taxonomy":"category","description":"","parent":0,"count":50,"filter":"raw","term_order":"15","url":"https:\/\/www.intersport.me\/blog\/category\/trendovi\/"}],"tags":[153],"class_list":["post-3017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trendovi","tag-voda-sport-elektroliti"],"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, \u0161ta i za\u0161to piti? 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