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Udržujte tekutiny v rovnováhe
Dehydratácia nemusí len zhoršiť vyhliadky na dobrý výsledok na pretekoch, ale môže ohroziť aj zdravie či dokonca život bežca. Týmto chybám by ste sa preto mali vyhnúť.
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Dopĺňaním tekutín pokrývame každodenné straty vody. Udržať rovnováhu medzi príjmom a výdajom tekutín je základná úloha pre každého človeka, či už behá či nie. U športovcov s pravidelnou fyzickou záťažou môžeme predpokladať vyššiu spotrebu tekutín, preto je potrebné venovať jej pozornosť.
Počúvajte vlastné telo
Určite ste už videli fotky bežcov, ktorí skolabovali pár stovák metrov od cieľa alebo tesne potom, ako prešli cieľovou páskou. Ešte predtým však pravdepodobne odignorovali varovné signály hroziacej dehydratácie. Jedným z jej prvých príznakov je tmavý moč alebo ľahká bolesť hlavy. So zhoršujúcou sa dehydratáciou pocítite extrémny smäd, svalové kŕče, únavu a niekedy aj zníženie srdcovej frekvencie. Tieto príznaky je nevyhnutné rozpoznať čo najskôr, lebo dehydratácia môže znamenať viac než horší výsledok na pretekoch, môže ohroziť váš život. Hneď, keď si tieto príznaky všimnete, zoberte si na občerstvovacej stanici športový nápoj a vypite ho po malých glgoch. Nemali by ste si preplniť žalúdok tekutinou, preto sa pridržiavajte plánu 0,5-1,0 litra za hodinu.
Potrebujete dosť magnézia i draslíku
Väčšina bežcov vie niečo o sodíku, ale pot obsahuje aj magnézium a draslík. Tieto prvky zohrávajú kľúčovú úlohu pri zachovaní rovnováhy tekutín a funkčnosti svalov. Odporúčané množstvo predstavuje 400 mg magnézia a 4700 mg draslíka na deň. Nedostatok jedného z týchto minerálov môže zhoršiť symptómy dehydratácie a spôsobiť svalové kŕče. Magnézium sa nachádza najmä v zelenej listovej zelenine, brokolici, šošovici, mandliach. Draslík doplníte banánmi, sladkými zemiakmi, paradajkami, pomarančmi.
Soľ nemusí byť vždy nepriateľ
Strava s vysokým obsahom sodíka môže viesť k zdravotným problémom, napr. chronickému zvýšeniu krvného tlaku. Soľ však nie je vždy nepriateľom. Straty soli sa rôznia v závislosti od miery potenia. Väčšina bežcov stráca priemerne jeden gram sodíku na liter potu. Soľ je preto kľúčovým hráčom v hydratácii. V horúci letný deň preto bude veľmi dôležité dopĺňať tekutiny aj sodík. Pridajte si soľ k večeri, dajte si napríklad za hrsť slaných kešu orechov.
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11.7.2018 /
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Fit Hit / Autor: WebNoviny.sk © SITA Všetky práva vyhradené. / Foto: Bigstock
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NAJČÍTANEJŠIE
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