{"id":402,"date":"2022-08-04T12:25:34","date_gmt":"2022-08-04T12:25:34","guid":{"rendered":"https:\/\/sportano.cz\/blog\/spravna-hydratace-organismu-co-to-da-a-jak-ji-zlepsit-normy-a-pravidla-pro-hydrataci-organismu-u-dospelych-a-sportovcu\/"},"modified":"2025-07-23T09:32:22","modified_gmt":"2025-07-23T09:32:22","slug":"spravna-hydratace-organismu-co-to-da-a-jak-ji-zlepsit-normy-a-pravidla-pro-hydrataci-organismu-u-dospelych-a-sportovcu","status":"publish","type":"post","link":"https:\/\/sportano.cz\/blog\/spravna-hydratace-organismu-co-to-da-a-jak-ji-zlepsit-normy-a-pravidla-pro-hydrataci-organismu-u-dospelych-a-sportovcu\/","title":{"rendered":"Spr\u00e1vn\u00e1 hydratace organismu: co to d\u00e1 a jak ji zlep\u0161it? Normy a pravidla pro hydrataci organismu u dosp\u011bl\u00fdch a sportovc\u016f"},"content":{"rendered":"<p style=\"text-align: start;\"><strong>Voda je nejd\u016fle\u017eit\u011bj\u0161\u00ed, ale ne jedinou tekutinou, kterou je t\u0159eba p\u00edt v dostate\u010dn\u00e9m mno\u017estv\u00ed, aby bylo t\u011blo spr\u00e1vn\u011b hydratov\u00e1no. Pro\u010d je to tak d\u016fle\u017eit\u00e9? Jak hydratovat t\u011blo dosp\u011bl\u00e9ho a sportovce dom\u00e1c\u00edmi prost\u0159edky a jak pomoc\u00ed elektrolytov\u00fdch p\u0159\u00edpravk\u016f a dopl\u0148k\u016f<\/strong>?<\/p>\n<h2>Hydratace t\u011bla &#8211; co to p\u0159esn\u011b je? Z\u00e1kladn\u00ed informace o hydrataci t\u011bla<\/h2>\n<p style=\"text-align: start;\">Lidsk\u00e9 t\u011blo se v pr\u016fm\u011bru skl\u00e1d\u00e1 ze 60 % z vody a s p\u0159ib\u00fdvaj\u00edc\u00edm v\u011bkem se tento pod\u00edl sni\u017euje. U novorozence tvo\u0159\u00ed p\u0159ibli\u017en\u011b 75 % t\u011blesn\u00e9 hmotnosti, ale u star\u0161\u00edho \u010dlov\u011bka je to ji\u017e 50 %. M\u00edra hydratace z\u00e1vis\u00ed tak\u00e9 na pohlav\u00ed &#8211; denn\u00ed pot\u0159eba tekutin u mu\u017e\u016f je vy\u0161\u0161\u00ed ne\u017e u opa\u010dn\u00e9ho pohlav\u00ed. A\u017e dv\u011b t\u0159etiny vody jsou obsa\u017eeny v bu\u0148k\u00e1ch a mezibun\u011b\u010dn\u00fdch prostorech. A co je hydratace jako takov\u00e1? Zjednodu\u0161en\u011b \u0159e\u010deno se jedn\u00e1 o pokryt\u00ed denn\u00ed pot\u0159eby tekutin pro udr\u017een\u00ed z\u00e1kladn\u00edch biochemick\u00fdch a fyziologick\u00fdch funkc\u00ed organismu.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/y8rdDgE3BpsVLqW3LmLrWa8O-BSZGN__piKslQ0mh7IoG0Zy4-J5J16W-wyNQX5p2ZUqtNNRrPCVgN-y0CEMp5flc1V3Y_mUMm-hL1K0zyV-RT_unAO71ixVu4kKRLsF_YILTiAaHqBEa6bcOoFvQ9RuSqoTYuLPZLOCPbUtGQ-MdimC0.tmp_.png\" alt=\"Mu\u017e v t\u011blocvi\u010dn\u011b naslouch\u00e1 hudb\u011b se sluch\u00e1tky, vedle je proteinov\u00fd \u0161ejkr\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Spr\u00e1vn\u00e1 hydratace: pro\u010d je tak d\u016fle\u017eit\u00e1?<\/h2>\n<p style=\"text-align: start;\">Voda je nezbytn\u00e1 pro spr\u00e1vn\u00e9 fungov\u00e1n\u00ed lidsk\u00e9ho t\u011bla, proto\u017ee je zodpov\u011bdn\u00e1 za \u0159adu proces\u016f a spr\u00e1vn\u00e9 fungov\u00e1n\u00ed org\u00e1n\u016f. Seznam nejd\u016fle\u017eit\u011bj\u0161\u00edch \u00fakol\u016f vody zahrnuje tyto funkce:<\/p>\n<ul>\n<li style=\"text-align: start;\">z\u00e1kladn\u00ed slo\u017eka tk\u00e1n\u00ed a bun\u011bk a t\u011bln\u00edch tekutin: mozkom\u00ed\u0161n\u00edho moku a kostn\u00ed d\u0159en\u011b (obsahuj\u00ed a\u017e 99 %) a plazmy (tvo\u0159\u00ed 85 % jej\u00edho slo\u017een\u00ed);<\/li>\n<li style=\"text-align: start;\">sou\u010d\u00e1st slin, potu, slz, mo\u010di, \u017elu\u010di, synovi\u00e1ln\u00ed tekutiny (v kloubn\u00edch pouzdrech) a \u017ealude\u010dn\u00edch, pankreatick\u00fdch a st\u0159evn\u00edch \u0161\u0165\u00e1v;<\/li>\n<li style=\"text-align: start;\">Pod\u00edl\u00ed se na termoregulaci, transportu organick\u00fdch a anorganick\u00fdch slo\u017eek, tr\u00e1ven\u00ed, metabolismu a vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin, jako\u017e i na rozpou\u0161t\u011bn\u00ed chemick\u00fdch slou\u010denin a odstra\u0148ov\u00e1n\u00ed toxin\u016f;<\/li>\n<li style=\"text-align: start;\">udr\u017eov\u00e1n\u00ed rovnov\u00e1hy vody a elektrolyt\u016f a acidobazick\u00e9 rovnov\u00e1hy, p\u0159im\u011b\u0159en\u00e9 hustoty krve nebo frekvence vyprazd\u0148ov\u00e1n\u00ed;<\/li>\n<li style=\"text-align: start;\">chr\u00e1n\u00ed mozek, pl\u00edce, o\u010dn\u00ed bulvy, m\u00edchu a dal\u0161\u00ed vnit\u0159n\u00ed org\u00e1ny p\u0159ed poran\u011bn\u00edm;<\/li>\n<li style=\"text-align: start;\">slo\u017eka plodov\u00e9 vody, kter\u00e1 umo\u017e\u0148uje v\u00fdvoj a ochranu d\u00edt\u011bte vyv\u00edjej\u00edc\u00edho se v d\u011bloze.<\/li>\n<\/ul>\n<h2>Jak kontrolujete hydrataci sv\u00e9ho t\u011bla? Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00edznaky dehydratace<\/h2>\n<p style=\"text-align: start;\">O dehydrataci hovo\u0159\u00edme tehdy, kdy\u017e hladina vody a elektrolyt\u016f klesne na takovou \u00farove\u0148, \u017ee je naru\u0161eno norm\u00e1ln\u00ed fungov\u00e1n\u00ed organismu. Jin\u00fdmi slovy, jedn\u00e1 se o stav, kdy ztr\u00e1c\u00edme v\u00edce tekutin, ne\u017e p\u0159ij\u00edm\u00e1me. Pokud trv\u00e1 d\u00e9le, ohro\u017euje zdrav\u00ed a \u017eivot \u010dlov\u011bka. V z\u00e1vislosti na m\u00ed\u0159e dehydratace n\u00e1m t\u011blo d\u00e1v\u00e1 r\u016fzn\u00e9 sign\u00e1ly o poruch\u00e1ch sv\u00e9ho spr\u00e1vn\u00e9ho fungov\u00e1n\u00ed. Ji\u017e p\u0159i poklesu hladiny vody o 1-2 % v pom\u011bru k t\u011blesn\u00e9 hmotnosti se objevuj\u00ed p\u0159\u00edznaky jako:<\/p>\n<ul>\n<li style=\"text-align: start;\">pocit zv\u00fd\u0161en\u00e9 \u017e\u00edzn\u011b;<\/li>\n<li style=\"text-align: start;\">bolesti hlavy a z\u00e1vrat\u011b;<\/li>\n<li style=\"text-align: start;\">ospalost (n\u011bkdy je tomu naopak &#8211; \u010dlov\u011bk je velmi rozru\u0161en\u00fd);<\/li>\n<li style=\"text-align: start;\">oslaben\u00ed;<\/li>\n<li style=\"text-align: start;\">sucho v \u00fastech;<\/li>\n<li style=\"text-align: start;\">popraskan\u00e9 rty.<\/li>\n<\/ul>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/EFqcnnGO__fWL0q9e7InRo2szWfHBSOJHf1V5wctRgwaYXIdCU-mhfP4Ia5iFqmYpeFMLDn4VvApy3RWvyiJ4Tp3uCzE325FEJUMnR3g-i5YUWIuBYDy9OH-GkEhto5TZD8iUJnrF43JZ8i6MMGC0-gAWt_fT4YT_YxRN8NTbA-vYCGsc.tmp_.png\" alt=\"\u017dena pije z bidonu na pozad\u00ed hory\" width=\"816\" height=\"426\" \/><\/p>\n<p style=\"text-align: start;\">Pokud nedopl\u0148ujeme tekutiny ve f\u00e1zi tzv. m\u00edrn\u00e9 dehydratace, n\u00e1\u0161 stav se zhor\u0161uje. P\u0159\u00edznaky tzv. m\u00edrn\u00e9 dehydratace jsou:<\/p>\n<ul>\n<li style=\"text-align: start;\">zrychlen\u00ed srde\u010dn\u00ed frekvence;<\/li>\n<li style=\"text-align: start;\">hore\u010dka;<\/li>\n<li style=\"text-align: start;\">m\u00e9n\u011b pocen\u00ed;<\/li>\n<li style=\"text-align: start;\">z\u0159\u00eddkav\u00e9 vyprazd\u0148ov\u00e1n\u00ed (mo\u010d m\u00e1 tmav\u011b \u017elutou barvu);<\/li>\n<li style=\"text-align: start;\">nafoukl\u00e9 b\u0159icho a z\u00e1cpa;<\/li>\n<li style=\"text-align: start;\">sn\u00ed\u017een\u00e1 nebo \u017e\u00e1dn\u00e1 chu\u0165 k j\u00eddlu;<\/li>\n<li style=\"text-align: start;\">n\u00edzk\u00e1 elasticita k\u016f\u017ee (po nata\u017een\u00ed se nevr\u00e1t\u00ed do p\u016fvodn\u00edho tvaru, je jako plastel\u00edna) a pocit sv\u011bd\u011bn\u00ed, pnut\u00ed, p\u00e1len\u00ed atd;<\/li>\n<li style=\"text-align: start;\">n\u00edzk\u00e9 nam\u00e1h\u00e1n\u00ed o\u010d\u00ed.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Extr\u00e9mn\u00ed dehydratace je \u017eivotu nebezpe\u010dn\u00e1. P\u0159\u00edznaky, kter\u00e9 ji doprov\u00e1zej\u00ed, jsou nej\u010dast\u011bji:<\/p>\n<ul>\n<li style=\"text-align: start;\">Zpomalen\u00ed my\u0161lenkov\u00fdch proces\u016f, delirium, probl\u00e9my s \u0159e\u010d\u00ed;<\/li>\n<li style=\"text-align: start;\">k\u0159e\u010de;<\/li>\n<li style=\"text-align: start;\">extr\u00e9mn\u00ed touha;<\/li>\n<li style=\"text-align: start;\">zrychlen\u00e9 d\u00fdch\u00e1n\u00ed;<\/li>\n<li style=\"text-align: start;\">pokles krevn\u00edho tlaku p\u0159i st\u00e1n\u00ed (tzv. ortostatick\u00e1 hypotermie);<\/li>\n<li style=\"text-align: start;\">ztr\u00e1ta v\u011bdom\u00ed.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Co m\u016f\u017ee zp\u016fsobit dehydrataci?<\/p>\n<ul>\n<li style=\"text-align: justified;\">gastrointestin\u00e1ln\u00ed pot\u00ed\u017ee, nap\u0159. otrava j\u00eddlem a doprovodn\u00fd pr\u016fjem a\/nebo zvracen\u00ed;<\/li>\n<li style=\"text-align: justified;\">dlouhodob\u011b trvaj\u00edc\u00ed vysok\u00e1 hore\u010dka;<\/li>\n<li style=\"text-align: justified;\">onemocn\u011bn\u00ed ledvin a mo\u010dov\u00fdch cest (nap\u0159. z\u00e1n\u011bt mo\u010dov\u00e9ho m\u011bch\u00fd\u0159e);<\/li>\n<li style=\"text-align: justified;\">cukrovka;<\/li>\n<li style=\"text-align: justified;\">podv\u00fd\u017eiva;<\/li>\n<li style=\"text-align: justified;\">zv\u00fd\u0161en\u00fd krevn\u00ed tlak;<\/li>\n<li style=\"text-align: justified;\">Parkinsonova choroba;<\/li>\n<li style=\"text-align: justified;\">hork\u00e9 po\u010das\u00ed a dlouhodob\u00e9 vystaven\u00ed slune\u010dn\u00edmu z\u00e1\u0159en\u00ed;<\/li>\n<li style=\"text-align: justified;\">intenzivn\u00ed a dlouhodob\u00e1 fyzick\u00e1 n\u00e1maha;<\/li>\n<li style=\"text-align: justified;\">nadm\u011brn\u00e1 konzumace soli;<\/li>\n<li style=\"text-align: justified;\">u\u017e\u00edv\u00e1n\u00ed diuretik nebo proj\u00edmadel;<\/li>\n<li style=\"text-align: justified;\">pit\u00ed velk\u00e9ho mno\u017estv\u00ed kofeinov\u00fdch n\u00e1poj\u016f, nap\u0159. k\u00e1vy (250-300 mg denn\u011b) nebo alkoholu, proto\u017ee maj\u00ed diuretick\u00fd \u00fa\u010dinek.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/j6l8xNtzQ9Qf-DcZsh4ohaC7IiYB5LZBXVhWkii-PjCe3uWFmn6VqO_0hdQDv165YSvSdDG98WVOf_VgH1zvsdEMkOwy_h3JBG5nQqTmJPm6yd0WcztOsWlkKDNCw0YY9m6j7fel2tWoXv6d24uwJWUhBr2_4f8JH5u6Sa6IA-3cbcgn.tmp_.png\" alt=\"\u017dena  se protahuje nohu na podlo\u017ece vedle sportovn\u00ed l\u00e1hve a \u0161vihadla \" width=\"816\" height=\"426\" \/><\/p>\n<h2 style=\"text-align: start;\">Z\u00e1sady hydratace: normy pro dosp\u011bl\u00e9<\/h2>\n<p style=\"text-align: start;\">Podle doporu\u010den\u00ed Evropsk\u00e9 agentury pro bezpe\u010dnost potravin, uveden\u00fdch tak\u00e9 v Norm\u00e1ch v\u00fd\u017eivy pro polskou populaci a v pokynech \u00dastavu pro potraviny a v\u00fd\u017eivu, by \u017eeny m\u011bly vyp\u00edt 2 litry tekutin denn\u011b a mu\u017ei asi 2,5 litru. Mno\u017estv\u00ed vody, kter\u00e9 byste m\u011bli sv\u00e9mu t\u011blu denn\u011b dodat, v\u0161ak z\u00e1vis\u00ed nejen na va\u0161em pohlav\u00ed, ale tak\u00e9 na n\u011bkolika dal\u0161\u00edch faktorech, v\u010detn\u011b:<\/p>\n<ul>\n<li style=\"text-align: start;\">v\u011bk;<\/li>\n<li style=\"text-align: start;\">hmotnosti (25 a\u017e 35 ml tekutin na ka\u017ed\u00fd kilogram t\u011blesn\u00e9 hmotnosti);<\/li>\n<li style=\"text-align: start;\">stupe\u0148 fyzick\u00e9 z\u00e1t\u011b\u017ee (nejen sport, ale i fyzick\u00e1 pr\u00e1ce);<\/li>\n<li style=\"text-align: start;\">typ stravy a jej\u00ed kalorick\u00fd obsah (nap\u0159. \u010d\u00edm v\u00edce b\u00edlkovin, vl\u00e1kniny nebo sod\u00edku strava obsahuje, t\u00edm vy\u0161\u0161\u00ed je pot\u0159eba tekutin);<\/li>\n<li style=\"text-align: start;\">zdravotn\u00ed stav (t\u011bhotenstv\u00ed, kojen\u00ed, otrava j\u00eddlem atd.).<\/li>\n<li style=\"text-align: start;\">okoln\u00ed teploty;<\/li>\n<li style=\"text-align: start;\">vlhkost;<\/li>\n<li style=\"text-align: start;\">klima.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Pro orienta\u010dn\u00ed v\u00fdpo\u010det denn\u00ed pot\u0159eby tekutin existuje n\u011bkolik zp\u016fsob\u016f:<\/p>\n<ul class=\"parent-of-p\">\n<li>\n<p style=\"text-align: start;\">Vych\u00e1z\u00edme-li z toho, \u017ee na 1 kg t\u011blesn\u00e9 hmotnosti je t\u0159eba vyp\u00edt 25-35 ml vody, vyn\u00e1sobte ob\u011b \u010d\u00edsla svou hmotnost\u00ed:<\/p>\n<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Nap\u0159\u00edklad: Pokud v\u00e1\u017e\u00edte 75 kg, va\u0161e denn\u00ed z\u00e1soba tekutin se pohybuje mezi 1,9 a 2,6 litry vody:<\/p>\n<p style=\"text-align: center;\"><em>75 x 25 ml = 1875 ml, tj. p\u0159ibli\u017en\u011b 1,9 l vody.<\/em><\/p>\n<p style=\"text-align: center;\"><em>75 x 35 ml = 2625, tj. p\u0159ibli\u017en\u011b 2,6 litru vody.<\/em><\/p>\n<ul>\n<li style=\"text-align: start;\">P\u0159edpokl\u00e1d\u00e1 se, \u017ee na ka\u017edou 1 kcal zkonzumovan\u00e9 potravy byste m\u011bli vyp\u00edt 1 ml vody, tak\u017ee pokud za den p\u0159ijmete 2 000 kcal, ujist\u011bte se, \u017ee vypijete 2 litry tekutin.<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/x0UKhAGbLWldbGBVvcHyah4-21BQ2hHPaVfT-pykl6CCshFVinc6_Rk55DnsBDOpnTKAepRmMoSfRRjnOyteke_iQyZ8Ri4FMwydcN0lhpmRrBZ9ubABl5b1FJAJL7t3kidmop0tAMXADk-TlSzYXCu0GBtqxAr2h7M1AaxdwA-NmdUhK.tmp_.png\" alt=\"Osoba sed\u00edc\u00ed na podlo\u017ece dr\u017e\u00ed shaker vedle \u010dinek a sportovn\u00edch bot\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Co nejl\u00e9pe hydratuje t\u011blo?<\/h2>\n<p style=\"text-align: start;\">Navzdory v\u0161eobecn\u00e9mu p\u0159esv\u011bd\u010den\u00ed nemus\u00edte p\u00edt v\u00fdhradn\u011b vodu, abyste dostate\u010dn\u011b hydratovali sv\u00e9 t\u011blo. Podle doporu\u010den\u00ed l\u00e9ka\u0159\u016f a odborn\u00edk\u016f na v\u00fd\u017eivu by m\u011blo b\u00fdt 20 % denn\u00ed pot\u0159eby tekutin pokryto z potravy. Mezi \u00fa\u010dinn\u00e9 a chutn\u00e9 zp\u016fsoby, jak zajistit dostate\u010dn\u00fd p\u0159\u00edsun tekutin v denn\u00ed strav\u011b, pat\u0159\u00ed:<\/p>\n<ul>\n<li style=\"text-align: start;\"><strong>\u010cern\u00fd, b\u00edl\u00fd, zelen\u00fd, \u010derven\u00fd, bylinkov\u00fd nebo ovocn\u00fd \u010daj <\/strong>bez p\u0159idan\u00e9ho cukru. V l\u00e9t\u011b se m\u016f\u017ee pod\u00e1vat s ledem;<\/li>\n<li style=\"text-align: start;\"><strong>\u010cerstv\u011b vyma\u010dkan\u00e9 ovocn\u00e9 a zeleninov\u00e9 \u0161\u0165\u00e1vy <\/strong>&#8211; krom\u011b toho, \u017ee uhas\u00ed \u017e\u00edze\u0148, dod\u00e1vaj\u00ed t\u011blu nezbytn\u00e9 vitam\u00edny a miner\u00e1ly;<\/li>\n<li style=\"text-align: start;\"><strong>Ovoce a zelenina <\/strong>&#8211; zejm\u00e9na meloun (92 % vody), jahody (92 % vody), grapefruit (91 %), meloun (90 % vody), \u0161vestky (85 %), zelen\u00e9 okurky (96 % vody), raj\u010data (95 %), \u0159edkvi\u010dky (94 %) nebo brokolice a kv\u011bt\u00e1k (91 %). Doporu\u010duje se konzumovat je syrov\u00e9, ve \u0161\u0165\u00e1v\u011b, pol\u00e9vce nebo ve smoothie;<\/li>\n<li style=\"text-align: start;\"><strong>proteinov\u00e9 koktejly &#8211; <\/strong>doporu\u010duj\u00ed se zejm\u00e9na fyzicky aktivn\u00edm lidem. M\u016f\u017eete je p\u00edt po tr\u00e9ninku nebo jimi nahradit j\u00eddlo b\u011bhem dne (nap\u0159. druhou sn\u00eddani). Krom\u011b hydrata\u010dn\u00edch vlastnost\u00ed urychluj\u00ed regeneraci sval\u016f.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Vyh\u00fdbejte se nadm\u011brn\u00e9mu pit\u00ed k\u00e1vy, \u010daje a alkoholu, stejn\u011b jako slazen\u00fdm a zpracovan\u00fdm d\u017eus\u016fm a n\u00e1poj\u016fm, ochucen\u00fdm vod\u00e1m, perliv\u00fdm n\u00e1poj\u016fm &#8211; obvykle obsahuj\u00ed gluk\u00f3zo-frukt\u00f3zov\u00fd sirup nebo sladidla.<\/p>\n<h2>Jak zlep\u0161it hydrataci? Elektrolytov\u00e9 p\u0159\u00edpravky a dopl\u0148ky stravy<\/h2>\n<p style=\"text-align: start;\">Pro spr\u00e1vnou hydrataci t\u011bla m\u016f\u017eete s\u00e1hnout po specializovan\u00fdch p\u0159\u00edpravc\u00edch bohat\u00fdch na elektrolyty nebo dopl\u0148c\u00edch stravy, zejm\u00e9na pokud jste z\u00e1vodn\u00ed sportovec nebo pravideln\u011b tr\u00e9nujete.<\/p>\n<h3>Izotonick\u00e9 n\u00e1poje<\/h3>\n<p style=\"text-align: start;\">Jejich osmolalita neboli tlak (ide\u00e1ln\u011b mezi 270-330 mOsm\/kg) je na podobn\u00e9 \u00farovni jako u t\u011blesn\u00fdch tekutin, co\u017e znamen\u00e1 rychl\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed ze st\u0159eva do krve. D\u00edky obsahu sod\u00edku (optim\u00e1ln\u011b 460-1150 mg) a sacharid\u016f (4-8 g\/100 ml) se izotonika dob\u0159e osv\u011bd\u010d\u00ed p\u0159i tr\u00e9ninku trvaj\u00edc\u00edm d\u00e9le ne\u017e hodinu.<\/p>\n<h3>Hypotonick\u00e9 n\u00e1poje<\/h3>\n<p style=\"text-align: start;\">Maj\u00ed ni\u017e\u0161\u00ed osmolalitu ne\u017e izotonick\u00e9 n\u00e1poje &#8211; 200 a\u017e 250 mmol\/kg a obsahuj\u00ed m\u00e9n\u011b sacharid\u016f na 100 ml tekutiny &#8211; 2 a\u017e 4 g, co\u017e z nich \u010din\u00ed nejrychlej\u0161\u00ed zp\u016fsob rehydratace organismu. Hypotonick\u00e9 n\u00e1poje jsou vhodn\u00e9 pro tr\u00e9ninky n\u00edzk\u00e9 a\u017e st\u0159edn\u00ed intenzity a krat\u0161\u00ed ne\u017e 60 minut.<\/p>\n<p style=\"text-align: start;\"><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/5s109wJpGgf-8RdEEFw0WaXUl3bmNSEDuk13tsAprqf0C_nXnMduqU4CQRuhzD3mTunI2SYJ7cmTQ-TWrZf4azUybEK3949dFq28jph6pwiTMXn3zI7ACiGmoifVXckcC41gF1qKPWgl7HojBhnUl4ISa4BHc8DXBUfBVAjljg-MGwh8n.tmp_.png\" alt=\"R\u016fzn\u00e9 izotonick\u00e9 n\u00e1poje a dopl\u0148ky pro podporu sportovn\u00edho v\u00fdkonu a hydrataci\" width=\"816\" height=\"426\" \/><\/p>\n<h3>Izotonick\u00e9 gely<\/h3>\n<p style=\"text-align: start;\">Lze je sm\u00edchat s vodou a p\u0159ipravit z nich izotonick\u00fd n\u00e1poj nebo je konzumovat p\u0159\u00edmo. D\u00edky obsahu soli zaru\u010duj\u00ed dobrou hydrataci a d\u00edky obsahu r\u016fzn\u00fdch druh\u016f cukr\u016f s r\u016fznou dobou vst\u0159eb\u00e1v\u00e1n\u00ed zaji\u0161\u0165uj\u00ed snadn\u00fd p\u0159\u00edsun energie, kter\u00fd je dostate\u010dn\u00fd i p\u0159i dlouhodob\u00e9m cvi\u010den\u00ed.<\/p>\n<h3>Hydrata\u010dn\u00ed tablety<\/h3>\n<p style=\"text-align: start;\">Tyto dopl\u0148ky stravy maj\u00ed obvykle ve sv\u00e9m slo\u017een\u00ed sod\u00edk, drasl\u00edk, gluk\u00f3zu a vitamin C, tak\u017ee m\u016f\u017eete \u00fa\u010dinn\u011b doplnit ztr\u00e1ty vody, ke kter\u00fdm doch\u00e1z\u00ed b\u011bhem intenzivn\u00edho cvi\u010den\u00ed, a t\u00edm prodlou\u017eit a zv\u00fd\u0161it \u00fa\u010dinnost va\u0161eho tr\u00e9ninku. Rozpus\u0165te rehydrata\u010dn\u00ed tablety v mno\u017estv\u00ed uveden\u00e9m v\u00fdrobcem na obalu v p\u0159im\u011b\u0159en\u00e9m mno\u017estv\u00ed vody a pravideln\u011b je b\u011bhem fyzick\u00e9 aktivity vypijte.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"attachment-large alignnone\" src=\"http:\/\/sportano.cz\/blog\/wp-content\/uploads\/2022\/08\/HpyFekNckH0AmLRfEswbLLGdLza5LKEO_eEqiZPUvSzykGOMrjAYpfSQGUs6mCwjqg5RmFeoQILXRZsT5Jt8vv3GeIhd_KpLW9hwHNbN3ReNvwhZmzqq9eJ6g8r-plG57I4DeucWqu7oWZPnnZPXqWaXxU_PFSavjzjW7Psw9g-cvLCs1.tmp_.png\" alt=\"Basketbalista stoj\u00ed v \u0161atn\u011b a bal\u00ed sportovn\u00ed ta\u0161ku s lahv\u00ed na pit\u00ed a basketballov\u00fdm m\u00ed\u010dem\" width=\"816\" height=\"426\" \/><\/p>\n<h2>Hydratace pro sportovce: nejd\u016fle\u017eit\u011bj\u0161\u00ed pravidla pro tren\u00e9ry<\/h2>\n<p style=\"text-align: start;\">Fyzick\u00e1 n\u00e1maha zvy\u0161uje vylu\u010dov\u00e1n\u00ed vody z t\u011bla, proto je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 rozlo\u017eit hydrataci v \u010dase. P\u0159edpokl\u00e1d\u00e1 se, \u017ee:<\/p>\n<ul>\n<li style=\"text-align: start;\">P\u0159ibli\u017en\u011b 2-3 hodiny p\u0159ed cvi\u010den\u00edm vypijte p\u0159ibli\u017en\u011b 300-500 ml tekutin (5-10 ml na ka\u017ed\u00fd kg t\u011blesn\u00e9 hmotnosti) a p\u0159ibli\u017en\u011b 20 minut p\u0159ed tr\u00e9ninkem 120-180 ml.<\/li>\n<li style=\"text-align: start;\">B\u011bhem cvi\u010den\u00ed je t\u0159eba zajistit 400-800 ml tekutin na ka\u017edou hodinu. Vhodn\u00e9 jsou n\u00e1poje s p\u0159idanou gluk\u00f3zou a sod\u00edkem. Pijte postupn\u011b, po mal\u00fdch dou\u0161c\u00edch a ne\u010dekejte, a\u017e poc\u00edt\u00edte \u017e\u00edze\u0148 (to je prvn\u00ed p\u0159\u00edznak m\u00edrn\u00e9 dehydratace), ale nap\u0159\u00edklad mezi jednotliv\u00fdmi s\u00e9riemi.<\/li>\n<li style=\"text-align: start;\">Po cvi\u010den\u00ed je optim\u00e1ln\u00ed doplnit tekutiny v rozsahu 150 % ztracen\u00e9 vody. Jak to vypo\u010d\u00edt\u00e1te? Jednodu\u0161e se zva\u017ete p\u0159ed a po cvi\u010den\u00ed. Pokud je rozd\u00edl 0,5 kg, doporu\u010duje se vyp\u00edt p\u0159ibli\u017en\u011b 750 ml vody b\u011bhem 2-3 hodin po aktivit\u011b.<\/li>\n<\/ul>\n<p style=\"text-align: start;\">Po tr\u00e9ninku m\u016f\u017eete m\u00edsto vody pou\u017e\u00edt n\u00e1poje obsahuj\u00edc\u00ed sod\u00edk a drasl\u00edk, kter\u00e9 l\u00e9pe hydratuj\u00ed organismus, nap\u0159. odst\u0159ed\u011bn\u00e9 ml\u00e9ko (pokud nem\u00e1te intoleranci na lakt\u00f3zu nebo jin\u00e9 ml\u00e9\u010dn\u00e9 b\u00edlkoviny), podm\u00e1sl\u00ed, kef\u00edr, p\u0159\u00edrodn\u00ed jogurt nebo dom\u00e1c\u00ed izotonick\u00fd n\u00e1poj (do 0,5 litru miner\u00e1ln\u00ed vody p\u0159idejte \u010derstv\u011b vyma\u010dkanou \u0161\u0165\u00e1vu z p\u016flky citronu\/grapefruitu\/pomeran\u010de a \u0161petku soli). P\u0159\u00edpadn\u011b podle chuti dochu\u0165te l\u017ei\u010dkou medu).<\/p>\n<p style=\"text-align: start;\">Zdroje:<\/p>\n<p style=\"text-align: start;\">Panel EFSA pro dietetick\u00e9 v\u00fdrobky, v\u00fd\u017eivu a alergie (NDA), <a href=\"https:\/\/efsa.onlinelibrary.wiley.com\/doi\/epdf\/10.2903\/j.efsa.2010.1459\"><u>https:\/\/efsa.onlinelibrary.wiley.com\/doi\/epdf\/10.2903\/j.efsa.2010.1459<\/u><\/a>.<\/p>\n<p style=\"text-align: start;\">Heath Line, www.healthline.com\/nutrition\/<\/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\u00ed centrum pro vzd\u011bl\u00e1v\u00e1n\u00ed v oblasti v\u00fd\u017eivy, www. ncez.pzh.gov.pl<\/p>\n<p style=\"text-align: start;\">Jeukendrup AE, Gleeson M. Sportovn\u00ed v\u00fd\u017eiva: \u00davod do produkce energie a v\u00fdkonu. Human Kinetics; druh\u00e9 vyd\u00e1n\u00ed, 2018<\/p>\n<p style=\"text-align: start;\">\n","protected":false},"excerpt":{"rendered":"<p>Voda je nejd\u016fle\u017eit\u011bj\u0161\u00ed, ale ne jedinou tekutinou, kterou je t\u0159eba p\u00edt v dostate\u010dn\u00e9m mno\u017estv\u00ed, aby bylo t\u011blo spr\u00e1vn\u011b hydratov\u00e1no. Pro\u010d je to tak d\u016fle\u017eit\u00e9? Jak hydratovat t\u011blo dosp\u011bl\u00e9ho a sportovce dom\u00e1c\u00edmi prost\u0159edky a jak pomoc\u00ed elektrolytov\u00fdch p\u0159\u00edpravk\u016f a dopl\u0148k\u016f? Hydratace t\u011bla &#8211; co to p\u0159esn\u011b je? Z\u00e1kladn\u00ed informace o hydrataci t\u011bla Lidsk\u00e9 t\u011blo se v [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":410,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[36],"tags":[],"class_list":["post-402","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\u00e1vn\u00e1 hydratace organismu: co to d\u00e1 a jak ji zlep\u0161it? Normy a pravidla pro hydrataci organismu u dosp\u011bl\u00fdch a sportovc\u016f - Blog Sportano.cz<\/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.cz\/blog\/spravna-hydratace-organismu-co-to-da-a-jak-ji-zlepsit-normy-a-pravidla-pro-hydrataci-organismu-u-dospelych-a-sportovcu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Spr\u00e1vn\u00e1 hydratace organismu: co to d\u00e1 a jak ji zlep\u0161it? Normy a pravidla pro hydrataci organismu u dosp\u011bl\u00fdch a sportovc\u016f - Blog Sportano.cz\" \/>\n<meta property=\"og:description\" content=\"Voda je nejd\u016fle\u017eit\u011bj\u0161\u00ed, ale ne jedinou tekutinou, kterou je t\u0159eba p\u00edt v dostate\u010dn\u00e9m mno\u017estv\u00ed, aby bylo t\u011blo spr\u00e1vn\u011b hydratov\u00e1no. Pro\u010d je to tak d\u016fle\u017eit\u00e9? Jak hydratovat t\u011blo dosp\u011bl\u00e9ho a sportovce dom\u00e1c\u00edmi prost\u0159edky a jak pomoc\u00ed elektrolytov\u00fdch p\u0159\u00edpravk\u016f a dopl\u0148k\u016f? Hydratace t\u011bla &#8211; co to p\u0159esn\u011b je? 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Normy a pravidla pro hydrataci organismu u dosp\u011bl\u00fdch a sportovc\u016f - Blog Sportano.cz","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.cz\/blog\/spravna-hydratace-organismu-co-to-da-a-jak-ji-zlepsit-normy-a-pravidla-pro-hydrataci-organismu-u-dospelych-a-sportovcu\/","og_locale":"cs_CZ","og_type":"article","og_title":"Spr\u00e1vn\u00e1 hydratace organismu: co to d\u00e1 a jak ji zlep\u0161it? Normy a pravidla pro hydrataci organismu u dosp\u011bl\u00fdch a sportovc\u016f - Blog Sportano.cz","og_description":"Voda je nejd\u016fle\u017eit\u011bj\u0161\u00ed, ale ne jedinou tekutinou, kterou je t\u0159eba p\u00edt v dostate\u010dn\u00e9m mno\u017estv\u00ed, aby bylo t\u011blo spr\u00e1vn\u011b hydratov\u00e1no. Pro\u010d je to tak d\u016fle\u017eit\u00e9? 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