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class="post_item_single post_type_post post_format_ post-3762 post type-post status-publish format-standard has-post-thumbnail hentry category-diatrofi tag-918 tag-972 tag-729 tag-971 tag-730 grow-content-body">
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style="min-height:40px;position:relative">
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Η ενυδάτωση είναι το κλειδί τόσο για την καλή υγεία όσο και για την καλή απόδοση. Το νερό είναι το μεγαλύτερο μέρος του σώματός μας αφού αποτελεί το 50-60% (το οποίο ποικίλλει ανάλογα με παράγοντες όπως η ηλικία, το φύλο και η σύσταση του σώματος).
Ακριβώς όπως καίμε συνεχώς θερμίδες και πρέπει να καταναλώνουμε τροφή για να αναπληρώσουμε την ενέργειά μας, έτσι χάνουμε και υγρά μέσω των ούρων, του ιδρώτα ή όταν απλά αναπνέουμε. Όταν γυμναζόμαστε, αυξάνουμε όλους αυτούς τους μηχανισμούς απώλειας νερού – και οι υψηλότερες θερμοκρασίες μπορούν επίσης να παίξουν ρόλο.
Πόσο νερό χρειάζομαι την ημέρα;
Η ημερήσια πρόσληψη νερού εξαρτάται από πολλούς παράγοντες, επομένως υπάρχουν γενικές κατευθυντήριες ποσότητες διαθέσιμες τόσο από το USDA όσο και από το NHS.
Το USDA συνιστά 11,5 φλιτζάνια νερό την ημέρα (2,72L) για τις γυναίκες 15,5 φλιτζάνια για τους άνδρες (3,66L). Ο οδηγός NHS Eat Well συνιστά μεταξύ 6-8 ποτηριών ποτών με χαμηλές ή χωρίς θερμίδες την ημέρα (ένα ποτήρι είναι συνήθως περισσότερο από ένα φλιτζάνι 8oz). 2,3 Η σύσταση του USDA περιλαμβάνει το νερό που βρίσκεται στα τρόφιμα (όπως φρούτα και λαχανικά) τα οποία μπορεί να αποτελούν περίπου το 20% της ημερήσιας πρόσληψης υγρών μας.
Ποιες είναι οι επιπτώσεις της αφυδάτωσης;
Το νερό είναι απαραίτητο για τις περισσότερες διαδικασίες του σώματός μας, συμπεριλαμβανομένου του μεταβολισμού. Εάν είσαι αφυδατωμένος/η, αυτό μπορεί να επηρεάσει τη λειτουργία του εγκεφάλου σου, τα επίπεδα ενέργειας, την υγεία και την εμφάνιση του δέρματός σου.
Η σοβαρή ή χρόνια αφυδάτωση μπορεί να επηρεάσει την καρδιά, τα νεφρά και να σε κάνει να νιώθεις αδύναμος/η και να έχεις ναυτίες. Ενώ οι ερευνητές έχουν υποθέσει από καιρό ότι η αφυδάτωση μπορεί να επηρεάσει την αθλητική απόδοση, τα αποτελέσματα ποικίλουν – ωστόσο, όλοι οι ειδικοί συμφωνούν ότι η επαρκής πρόσληψη νερού είναι ζωτικής σημασίας για την καλή υγεία.1,4
Μπορείς να πιεις πολύ νερό;
Ενώ πολλοί δυσκολεύονται να καταναλώσουν αρκετό νερό, στην πραγματικότητα δεν είναι τόσο δύσκολο. Ακριβώς όπως πρέπει να αντικαταστήσουμε το νερό όταν ιδρώνουμε, πρέπει επίσης να αντικαταστήσουμε τους ηλεκτρολύτες που χάνονται από τον ιδρώτα. Αν αντικαταστήσουμε μόνο το νερό σε μεγάλες ποσότητες, μπορεί να προκαλέσει ανισορροπίες ηλεκτρολυτών κάτι που απαιτεί ιατρική φροντίδα. Αυτός είναι ο λόγος που οι αθλητές που τρέχουν μαραθώνιους και συμμετέχουν σε άλλες ασκήσεις αντοχής πρέπει να σχεδιάσουν να αναπληρώσουν ηλεκτρολύτες τους με υγρά.
Δείκτες ενυδάτωσης
Ένας γρήγορος τρόπος για να αξιολογήσεις την κατάσταση ενυδάτωσής σου είναι το χρώμα των ούρων σου. Πρέπει το χρώμα των ούρων σου να είναι ανοιχτό κίτρινο, πράγμα που δείχνει καλή ενυδάτωση. Ούρα με σκούρο κίτρινο ή κεχριμπαρένιο χρώμα υποδεικνύουν ότι μπορεί να έχεις αφυδατωθεί. Μπορεί επίσης να αισθάνεσαι αδύναμος, να έχεις ζαλάδες ή να μην έχεις πολλή ενέργεια.
Εάν αισθάνεσαι σωματικά διψασμένος/η, μπορεί να έχεις ήδη αφυδατωθεί. Πολλές φορές η δίψα συγχέεται με την πείνα. Την επόμενη φορά που θα έχεις την επιθυμία να τσιμπολογήσεις, ξεκίνα με ένα ποτήρι νερό και δες αν αισθάνεσται καλύτερα. Ο ιδρώτας, η άσκηση για περισσότερα από 60 λεπτά, η απώλεια υγρών από το στομάχι ή ο πυρετός μπορεί να αυξήσουν τις ανάγκες σου σε υγρά. Άλλα στάδια της ζωής, όπως η εγκυμοσύνη, ο θηλασμός και η γήρανση μπορούν επίσης να επηρεάσουν τις ανάγκες σου σε υγρά.
Με λίγα λόγια
Ενώ όλοι γνωρίζουμε ότι το νερό είναι ευεργετικό, μπορεί να είναι δύσκολο να καταναλώσουμε αρκετό. Παρακολούθησε την πρόσληψη υγρών για μερικές ημέρες και αναζήτησε ευκαιρίες για να πετύχεις τους στόχους σου για πρόσληψη υγρών. Προσπάθησε να επιλέγεις νερό ή γάλα χωρίς λιπαρά που είναι χαμηλά σε θερμίδες για το μεγαλύτερο μέρος των υγρών σου. Τα ποτά που περιέχουν καφεΐνη και η αλκοόλη μπορεί πραγματικά να σε αφυδατώσουν, οπότε επικεντρώσου στο απλό νερό όσο το δυνατόν περισσότερο και διατήρησε τα φρούτα και τα λαχανικά με υψηλή περιεκτικότητα σε νερό ως μέρος της διατροφής σου.
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: mysqli_query(): (HY000/1194): Table 'wp_options' is marked as crashed and should be repaired in
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: mysqli_query(): (HY000/1194): Table 'wp_options' is marked as crashed and should be repaired in
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