{"id":12632,"date":"2024-06-17T00:00:48","date_gmt":"2024-06-17T00:00:48","guid":{"rendered":"https:\/\/fitolympia.com\/?p=12632"},"modified":"2024-06-17T16:12:17","modified_gmt":"2024-06-17T16:12:17","slug":"dehydration-is-killing-your-performance","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/dehydration-is-killing-your-performance\/","title":{"rendered":"DEHIDRASYON PERFORMANSINIZI \u00d6LD\u00dcR\u00dcYOR"},"content":{"rendered":"<\/p>\n<p>Su esasen t\u00fcm v\u00fccudunuzun i\u015fledi\u011fi hayat\u0131n \u00f6z\u00fcd\u00fcr. V\u00fccudumuz yakla\u015f\u0131k% 70&#8217;i sudan yap\u0131lm\u0131\u015ft\u0131r Bu nedenle, v\u00fccudumuzu nemlendirmek se\u00e7im de\u011fildir- Bu gereklidir!<\/p>\n<p>Su v\u00fccutta a\u015fa\u011f\u0131daki hayati i\u015flevlere sahiptir:<\/p>\n<ul>\n<li>Besinlerin, at\u0131klar\u0131n, hormonlar\u0131n, enzimlerin, trombositlerin, kan h\u00fccrelerinin ta\u015f\u0131nmas\u0131<\/li>\n<li>H\u00fccrelere oksijen sa\u011flar<\/li>\n<li>\u0130\u00e7 organlar\u0131 korur<\/li>\n<li>Zararl\u0131 toksinlerin temizlenmesine yard\u0131mc\u0131 olur<\/li>\n<li>Eklemlerin ya\u011flanmas\u0131, sindirim sistemi, g\u0131da (t\u00fck\u00fcr\u00fck), mukoza zarlar\u0131<\/li>\n<li>V\u00fccut \u0131s\u0131s\u0131n\u0131n d\u00fczenlenmesi. Homeostaz\u0131 te\u015fvik eder<\/li>\n<li>Kolay ba\u011f\u0131rsak hareketine yard\u0131mc\u0131 olur<\/li>\n<li>V\u00fccut h\u00fccrelerinin yap\u0131sal homojenli\u011fini korumaya yard\u0131mc\u0131 olur<\/li>\n<li>Burun, a\u011f\u0131z ve g\u00f6zlerin doku astarlar\u0131n\u0131 nemlendirir<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.procelnutrition.com\/images\/blog-images\/dehydration1.jpg\" alt=\"dehydration-image\" \/><\/figure>\n<p>Basit kelimelerle dehidrasyon, v\u00fccudumuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in gerekli olan yeterli suya sahip olmad\u0131\u011f\u0131 zamand\u0131r. Hafif, orta veya \u015fiddetli olabilir. V\u00fccudumuz yakla\u015f\u0131k 1.5 Ltr. ila 2.5Ltr kaybeder. Her g\u00fcn su! Terleme, idrar, d\u0131\u015fk\u0131lama, t\u00fck\u00fcr\u00fck gibi g\u00fcnl\u00fck rutin faaliyetlerimizde her zaman az miktarda su kaybedilir. Yo\u011fun egzersiz s\u0131ras\u0131nda ate\u015f, Kusma, \u0130shal ve a\u015f\u0131r\u0131 terleme, a\u015f\u0131r\u0131 idrara \u00e7\u0131kma (idrar s\u00f6kt\u00fcr\u00fcc\u00fc kullan\u0131m\u0131, diyabette) vb.<\/p>\n<h6>\u275d V\u00fccudumuz yakla\u015f\u0131k% 70&#8217;i sudan yap\u0131lm\u0131\u015ft\u0131r, v\u00fccudumuzu nemlendirmek se\u00e7im de\u011fildir &#8211; Bu gereklidir! V\u00fccudumuz yakla\u015f\u0131k 1.5 Ltr. ila 2.5Ltr kaybeder. Her g\u00fcn su! Bu g\u00fcnl\u00fck su kayb\u0131n\u0131 yenilemek, \u275e hayatta kalmak i\u00e7in gereklidir.<\/h6>\n<p>\u0130lk soru, susuz olup olmad\u0131\u011f\u0131n\u0131 nereden biliyorsun? Gibi belirtiler ya\u015famaya ba\u015flayacaks\u0131n\u0131z.<\/p>\n<ul>\n<li>A\u011f\u0131z ve dudak kurusu<\/li>\n<li>Sar\u0131ms\u0131 renkli idrar<\/li>\n<li>yorgunluk<\/li>\n<li>Daha az idrara \u00e7\u0131kma<\/li>\n<li>Ba\u015f d\u00f6nmesi<\/li>\n<li>kab\u0131zl\u0131k<\/li>\n<li>kar\u0131\u015f\u0131kl\u0131k<\/li>\n<\/ul>\n<p>Burada, odak noktam\u0131z, terleme sonucu ortaya \u00e7\u0131kan yo\u011fun egzersiz nedeniyle susuz kalan sporcular, v\u00fccut geli\u015ftiriciler!<\/p>\n<h3>Sporcularda Dehidrasyon<\/h3>\n<p>Dehidratasyon nedeniyle sporla ilgili yaralanmalar yayg\u0131nd\u0131r. Dehidrasyon, dayan\u0131kl\u0131l\u0131k sporlar\u0131, tak\u0131m sporlar\u0131, g\u00fc\u00e7 ve sprint sporlar\u0131 veya a\u011f\u0131rl\u0131k kald\u0131rma gibi \u00e7o\u011fu etkinlikte performans\u0131n\u0131 bozdu ve sporcunun performans\u0131n\u0131 bozdudu!<\/p>\n<p>V\u00fccutta % &gt;3 dehidratasyon durumunda, s\u0131cak veya nemli ko\u015fullarda s\u0131cak \u00e7arpmas\u0131 olas\u0131l\u0131\u011f\u0131n\u0131 art\u0131ran ciddi bir soruna yol a\u00e7abilir.<\/p>\n<h6>\u275d Herkes \u00f6zel sporcular, hidrasyonun yo\u011fun antrenman\u0131n (egzersizden \u00f6nce ve sonra!) ve genel sa\u011fl\u0131k ve refah i\u00e7in kritik bir y\u00f6n\u00fc oldu\u011funun fark\u0131nda olmal\u0131d\u0131r. Susuz kalmamak g\u00fcn boyunca \u00f6ncelikli olmal\u0131, \u00e7ok ge\u00e7 olduktan sonra de\u011fil.\u275e<\/h6>\n<h3>Dehidrasyon Ve Atletik Performans<\/h3>\n<p>Sporcular genellikle yar\u0131\u015fma ve antrenman seans\u0131nda v\u00fccut a\u011f\u0131rl\u0131klar\u0131n\u0131n %6-%10&#8217;u kadar normalden daha fazla terlerler. Biri susuz kal\u0131rsa, genel performans\u0131 a\u015fa\u011f\u0131daki \u015fekilde etkiler:<\/p>\n<ul>\n<li>V\u00fccut \u0131s\u0131y\u0131 art\u0131r\u0131r<\/li>\n<li>Konsantrasyon eksikli\u011fi<\/li>\n<li>Karar vermede zorluk<\/li>\n<li>Kas glikojeni kullan\u0131m oran\u0131n\u0131n artmas\u0131<\/li>\n<li>Bozulmu\u015f koordinasyon ve beceri<\/li>\n<li>Azalt\u0131lm\u0131\u015f eklem ya\u011flamas\u0131<\/li>\n<li>Kaybolma<\/li>\n<li>Yorgunlu\u011fu art\u0131r\u0131n<\/li>\n<li>Genel olarak azalt\u0131lm\u0131\u015f fiziksel ve zihinsel performans<\/li>\n<\/ul>\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.procelnutrition.com\/images\/blog-images\/dehydration2.jpg\" alt=\"dehydration-image\" \/><\/figure>\n<p>\u015eimdi bizim i\u00e7in \u00f6zellikle bir sporcu i\u00e7in yeniden suland\u0131r\u0131lman\u0131n ne kadar \u00f6nemli oldu\u011funu hayal edin! En iyi yol g\u00fcnl\u00fck s\u0131v\u0131 al\u0131m\u0131na kar\u015f\u0131 dikkatli olmakt\u0131r.<\/p>\n<p><strong>Bunun i\u00e7in, bu hidrasyon ipu\u00e7lar\u0131 yard\u0131mc\u0131 olmal\u0131d\u0131r:<\/strong><\/p>\n<ul>\n<li>Her g\u00fcn ortalama yeti\u015fkin v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131 34 ml\/kg olan minimum 2 \u2013 3 Ltr. suya sahip olun.<\/li>\n<li>\u0130drar renginin kural\u0131n\u0131 hat\u0131rlay\u0131n. \u0130drar rengini ne kadar a\u00e7\u0131ksa hidrasyonunuz o kadar iyidir!<\/li>\n<li>Do\u011fru bir zaman veya kul\u00fcbe \/ i\u00e7 mekan konumu se\u00e7erek s\u0131cak ve nemli ortamda pratik yapmay\u0131 de\u011fi\u015ftirin<\/li>\n<li>Aktiviteden \u00f6nce ve sonra kendinizi tart\u0131n. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n ortalama %1-3&#8217;l\u00fck kayb\u0131 susuzluk sinyali ile dehidratasyona i\u015faret etti.<\/li>\n<li>Performans\u0131n d\u00fc\u015fmesi, susuzluk hissi, ba\u015f d\u00f6nmesi, a\u011f\u0131z kurulu\u011fu, s\u0131cak k\u0131zarmalar ve enerjide azalma belirtilerine dikkat edin.<\/li>\n<li>Antrenman seans\u0131 boyunca sade su, elektrolitler ilave su, protein sallamalar\u0131, egzersiz g\u00fc\u00e7lendiriciler, meyve sular\u0131 vb.<\/li>\n<li>Antrenman sonras\u0131 \/ egzersiz v\u00fccudunuzu su veya peynir alt\u0131 suyu sallamalar\u0131 ile yeniler ve daha serin \/ kapal\u0131 \/ kul\u00fcbe konumunda oturur.<\/li>\n<li>Diyete meyve, sebze, salata gibi bir\u00e7ok nemlendirici yiyecek ekleyin.<\/li>\n<li>Bug\u00fcn\u00fcn hidrasyona \u00f6ncelikle su ile de kolayca bak\u0131labilir, ancak aktivite t\u00fcr\u00fcn\u00fcze, s\u00fcrenize ve yo\u011funlu\u011funuza ba\u011fl\u0131 olarak spor jelleri, spor i\u00e7ecekleri, peynir alt\u0131 suyu proteinleri vb.<\/li>\n<\/ul>\n<p>Sporcularda fark\u0131ndal\u0131k yaratmak, dehidratasyonun sadece sa\u011fl\u0131klar\u0131n\u0131 ve refahlar\u0131n\u0131 de\u011fil, ayn\u0131 zamanda genel performanslar\u0131n\u0131 da etkileyen olas\u0131 sonu\u00e7lar\u0131n\u0131 \u00f6nlemek i\u00e7in gereklidir.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>Su esasen t\u00fcm v\u00fccudunuzun i\u015fledi\u011fi hayat\u0131n \u00f6z\u00fcd\u00fcr. V\u00fccudumuz yakla\u015f\u0131k% 70&#8217;i sudan yap\u0131lm\u0131\u015ft\u0131r Bu nedenle, v\u00fccudumuzu nemlendirmek se\u00e7im de\u011fildir- Bu gereklidir! [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":12635,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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