{"id":13038,"date":"2022-03-20T20:05:20","date_gmt":"2022-03-20T20:05:20","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/hydration-during-exercise\/"},"modified":"2022-03-20T20:28:43","modified_gmt":"2022-03-20T20:28:43","slug":"hydration-during-exercise","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/tr\/hydration-during-exercise\/","title":{"rendered":"Egzersiz s\u0131ras\u0131nda hidrasyon"},"content":{"rendered":"

Egzersiz s\u0131ras\u0131nda hidrasyon<\/span><\/span><\/p>\n

Su, yeti\u015fkin bir insan v\u00fccudunun a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %60-70’ini olu\u015fturur. <\/span>Bu \u00e7ok fazla, bu y\u00fczden d\u00fczg\u00fcn \u00e7al\u0131\u015fmam\u0131z i\u00e7in kritik oldu\u011funu tahmin edebilirsiniz. <\/span>Ancak g\u00f6revlerini yerine getirebilmesi i\u00e7in s\u00fcrekli olarak v\u00fccuda verilmesi gerekir. <\/span>Tavsiyelere g\u00f6re g\u00fcnde en az 6 bardak su i\u00e7ilmelidir.<\/span><\/span><\/p>\n

\n

Baz\u0131 durumlarda suya olan talep daha fazlad\u0131r ve bu sefer bunlardan birine bak\u0131yoruz, o da fiziksel aktivite.<\/span><\/span><\/p>\n

zararl\u0131 dehidrasyon<\/span><\/span><\/strong><\/p>\n

Egzersiz s\u0131ras\u0131nda dehidrasyona daha yatk\u0131n\u0131z. <\/span>Bunun nedeni daha h\u0131zl\u0131 nefes almam\u0131z ve daha h\u0131zl\u0131 terlememizdir. <\/span>Bu \u015fekilde su ve elektrolit kaybederiz. <\/span>Kay\u0131plar telafi edilmezse, v\u00fccut daha az verimlidir, antrenman daha az etkilidir ve mesele kesinlikle bu de\u011fildi… Antrenmandan sonra geriye sadece \u00e7\u0131lg\u0131n bir kalp at\u0131\u015f\u0131 ve a\u015f\u0131r\u0131 yorgunluk mu kal\u0131yor? <\/span>V\u00fccudunuzun susuz kalmas\u0131 \u00e7ok olas\u0131d\u0131r. <\/span>Neyse ki, birka\u00e7 de\u011fi\u015fiklik yaparak bunu tersine \u00e7evirmenin kolay bir yolu var.<\/span><\/span><\/p>\n

Peki ne zaman, ne kadar ve ne i\u00e7melisiniz?<\/span><\/span><\/strong><\/p>\n

Amerikan Spor Hekimli\u011fi Derne\u011fi (ACSM), egzersiz \u00f6ncesi, s\u0131ras\u0131 ve sonras\u0131nda s\u0131v\u0131lar\u0131n i\u00e7ilmesini \u00f6nerir. <\/span>Antrenmandan 2 saat \u00f6nce 400-600 ml s\u0131v\u0131 i\u00e7ilmesi \u00f6nerilir. <\/span>Bu \u015fekilde v\u00fccudunuz nemli kalacak ve fazla suyu atmak i\u00e7in bolca zaman\u0131n\u0131z olacakt\u0131r.<\/span><\/span><\/p>\n

Egzersiz s\u0131ras\u0131nda 15-20 dakikada bir 150-300 ml s\u0131v\u0131 al\u0131nmas\u0131 tavsiye edilirken, sadece susad\u0131\u011f\u0131nda i\u00e7ece\u011fe ula\u015fmak yanl\u0131\u015ft\u0131r.<\/span><\/span><\/p>\n

Egzersiz sonras\u0131nda da hidrasyona devam edilmelidir, bu nedenle egzersiz s\u0131ras\u0131nda kaybedilen miktar\u0131n 1,5 kat\u0131 (%150) daha fazla s\u0131v\u0131 verilmesi \u00f6nerilir. <\/span>Ne kadar su kaybetti\u011fimizi nereden biliyorsun? <\/span>En kolay yol, tenisten \u00f6nce ve hemen sonra kendinizi tartmak, litre s\u0131v\u0131 anlam\u0131na gelen her kilogram\u0131 azaltmakt\u0131r. <\/span>Amerikan Spor Hekimli\u011fi Koleji, kaybedilen her 0,5 kg kilo i\u00e7in en az 450-675 ml s\u0131v\u0131 \u00f6nermektedir.<\/span><\/span><\/p>\n

Daha az yo\u011fun antrenman yaparsan\u0131z, yani y\u00fcr\u00fcmeyi veya bisiklete binmeyi se\u00e7erseniz ve efor bir saatten fazla s\u00fcrm\u00fcyorsa, su, kaybedilen s\u0131v\u0131lar\u0131 yerine koymak i\u00e7in yeterli bir i\u00e7ecek olacakt\u0131r.<\/span><\/span><\/p>\n

Daha geli\u015fmi\u015f ve daha uzun s\u00fcreli egzersiz (\u00f6rne\u011fin futbol ma\u00e7\u0131, tenis, squash) i\u00e7in %4-8 karbonhidrat (100 ml s\u0131v\u0131 ba\u015f\u0131na 4-8 g karbonhidrat) i\u00e7eren spor i\u00e7ecekleri daha iyi bir se\u00e7im olabilir. <\/span>T\u00fcketiminin yorgunlu\u011fun ba\u015flang\u0131c\u0131n\u0131 geciktirdi\u011fi ve verimlili\u011fi artt\u0131rd\u0131\u011f\u0131 g\u00f6sterilmi\u015ftir.<\/span><\/span><\/p>\n

Spor i\u00e7ecekleri tam olarak nedir?<\/span><\/span><\/strong><\/p>\n

Spor i\u00e7ece\u011fi bile\u015fenleri aras\u0131nda basit \u015fekerler (glikoz), kompleks \u015fekerler (maltodekstrin), elektrolitler (sodyum ve potasyum iyonlar\u0131) ve suda \u00e7\u00f6z\u00fcn\u00fcr vitaminler bulunur. <\/span>B\u00f6yle bir s\u0131v\u0131y\u0131 kullanmaya karar verdi\u011finizde, hipotonik, izotonik veya hipertonik bir i\u00e7ecek se\u00e7meniz gerekecek. <\/span>Birbirlerinden nas\u0131l farkl\u0131lar? <\/span>Hipotonik bir i\u00e7ecek ba\u015f\u0131na daha az molek\u00fcl (karbonhidrat ve elektrolit) i\u00e7erir.<\/span><\/span><\/p>\n

100 ml v\u00fccut s\u0131v\u0131s\u0131, izotonik \u00e7ok benzer miktarda, daha hipertonik. <\/span>Uzmanlar, v\u00fccudu suland\u0131rman\u0131n en iyi yolunun izotonik oldu\u011funu s\u00f6yl\u00fcyor.<\/span><\/span><\/p>\n

Piyasada bu t\u00fcr i\u00e7eceklerden \u00e7ok \u00e7e\u015fitli var, b\u00f6ylece i\u00e7inde kaybolmazs\u0131n\u0131z ve ak\u0131ll\u0131ca karar verebilirsiniz, bir sonraki yaz\u0131da size neleri takip edece\u011finizi ve kolayca nas\u0131l yapaca\u011f\u0131n\u0131z\u0131 anlataca\u011f\u0131z. . <\/span>Spor i\u00e7ecekleri.<\/span><\/span><\/p>\n

K\u0131sacas\u0131, sa\u011flanan \u00f6neriler buna g\u00f6re bize rehberlik etmelidir, ancak her organizma farkl\u0131d\u0131r ve en iyi hidrasyon rejimini geli\u015ftirmek zaman al\u0131r. <\/span>Unutulmamas\u0131 gereken en \u00f6nemli kural, g\u00f6z ard\u0131 edilmemesi gereken bir fond\u00f6ten olarak hidrasyondur. <\/span>V\u00fccudu kesinlikle bu \u015fekilde \u201cmemnun edece\u011fiz\u201d ve bu nedenle istenen etkiler parmaklar\u0131m\u0131z\u0131n ucunda olacakt\u0131r.<\/span><\/span><\/p>\n

 <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Egzersiz s\u0131ras\u0131nda hidrasyon Su, yeti\u015fkin bir insan v\u00fccudunun a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %60-70’ini olu\u015fturur. Bu \u00e7ok fazla, bu y\u00fczden d\u00fczg\u00fcn \u00e7al\u0131\u015fmam\u0131z i\u00e7in kritik oldu\u011funu tahmin edebilirsiniz. Ancak g\u00f6revlerini yerine getirebilmesi i\u00e7in s\u00fcrekli olarak v\u00fccuda verilmesi gerekir. Tavsiyelere g\u00f6re g\u00fcnde en az 6 bardak su i\u00e7ilmelidir. Baz\u0131 durumlarda suya olan talep daha fazlad\u0131r ve bu sefer bunlardan birine bak\u0131yoruz, …<\/p>\n","protected":false},"author":1,"featured_media":13027,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3551],"tags":[6595,6588,6592,6603,6589,6590,6597,6594,6598,6607,6587,6599,6600,6601,6605,6606,6604,6591,6593,6602,6608,6596],"class_list":["post-13038","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tr","tag-boyun-agrisi-icin-egzersizler","tag-dehidrasyon","tag-dehidratasyon","tag-dehidrate","tag-egzersiz","tag-egzersiz-videolari","tag-egzersizle-kilo-verme","tag-ev-egzersizleri","tag-evde-yapilan-egzersizler","tag-fizyoterapist-zafer-aksungur","tag-hidrasyon","tag-karbonhidrat-jel","tag-karbonhidratlar","tag-kreatin-definasyonda-kullanilir-mi","tag-meditasyon","tag-personal-trainer","tag-rehidrate","tag-sabah-egzersizi-yapmamak","tag-sabah-egzersizinin-faydalari","tag-ucretsiz-video-ders","tag-ultra-maratonlarda-su-tuketimi","tag-uyaninca-yapilan-egzersizler"],"yoast_head":"\nEgzersiz s\u0131ras\u0131nda hidrasyon - fitness and beauty<\/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:\/\/fitness-andbeauty.com\/tr\/hydration-during-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Egzersiz s\u0131ras\u0131nda hidrasyon - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Egzersiz s\u0131ras\u0131nda hidrasyon Su, yeti\u015fkin bir insan v\u00fccudunun a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %60-70’ini olu\u015fturur. 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