{"id":6485,"date":"2024-04-05T00:00:21","date_gmt":"2024-04-05T00:00:21","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6485"},"modified":"2024-04-05T17:07:36","modified_gmt":"2024-04-05T17:07:36","slug":"water-how-much-should-you-drink-every-day","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/tr\/water-how-much-should-you-drink-every-day\/","title":{"rendered":"SU: HER G\u00dcN NE KADAR I\u00c7MELISINIZ?"},"content":{"rendered":"<\/p>\n

Su iyi bir sa\u011fl\u0131k i\u00e7in gereklidir, ancak ihtiya\u00e7lar bireye g\u00f6re de\u011fi\u015fir. Bu y\u00f6nergeler yeterli s\u0131v\u0131 i\u00e7menizi sa\u011flamaya yard\u0131mc\u0131 olabilir.<\/em><\/p>\n

Her g\u00fcn ne kadar su i\u00e7melisiniz? Kolay cevab\u0131 olmayan basit bir soru.<\/p>\n

Art\u0131k su al\u0131m\u0131n\u0131z\u0131 izlemek i\u00e7in Olympia g\u00f6sterge paneli b\u00f6l\u00fcm\u00fcn\u00fc de kontrol edebilirsiniz.<\/strong>\u00a0A\u015fa\u011f\u0131daki resimlere bak\u0131n.<\/p>\n

\n
    \n
  • \n
    \"\"<\/figure>\n<\/li>\n
  • \n
    \"\"<\/figure>\n<\/li>\n<\/ul>
    Olympia’n\u0131n hedefinize ula\u015fman\u0131za yard\u0131mc\u0131 oldu\u011funu sa\u011flar. \u015eimdi Olympia g\u00f6sterge paneli ile su al\u0131m\u0131n\u0131z\u0131 kolayca takip edin.<\/figcaption><\/figure>\n

    \u00c7al\u0131\u015fmalar y\u0131llar i\u00e7inde \u00e7e\u015fitli \u00f6neriler \u00fcretmektedir. Ancak bireysel su ihtiya\u00e7lar\u0131n\u0131z sa\u011fl\u0131\u011f\u0131n\u0131z, ne kadar aktif oldu\u011funuz ve nerede ya\u015fad\u0131\u011f\u0131n\u0131z da dahil olmak \u00fczere bir\u00e7ok fakt\u00f6re ba\u011fl\u0131d\u0131r.<\/p>\n

    Herkese uyan tek bir form\u00fcl yok. Ancak v\u00fccudunuzun s\u0131v\u0131 ihtiyac\u0131 hakk\u0131nda daha fazla bilgi sahibi olmak, her g\u00fcn ne kadar su i\u00e7ece\u011finizi tahmin etmenize yard\u0131mc\u0131 olacakt\u0131r.<\/p>\n

    Suyun sa\u011fl\u0131\u011fa faydalar\u0131<\/h3>\n
    \"\"<\/figure>\n

    Su v\u00fccudunuzun ana kimyasal bile\u015fenidir ve v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n yakla\u015f\u0131k y\u00fczde 60’\u0131n\u0131 olu\u015fturur. V\u00fccudunuz hayatta kalmak i\u00e7in suya ba\u011f\u0131ml\u0131d\u0131r.<\/p>\n

    V\u00fccudunuzdaki her h\u00fccre, doku ve organ\u0131n d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in suya ihtiyac\u0131 vard\u0131r. \u00d6rne\u011fin, su:<\/p>\n

      \n
    • \u0130drar ka\u00e7\u0131rma, terleme ve ba\u011f\u0131rsak hareketleriyle at\u0131klardan kurtulur<\/li>\n
    • S\u0131cakl\u0131\u011f\u0131n\u0131z\u0131 normal tutar<\/li>\n
    • Ya\u011flama ve yast\u0131k eklemleri<\/li>\n
    • Hassas dokular\u0131 korur<\/li>\n<\/ul>\n

      Su eksikli\u011fi dehidrasyona yol a\u00e7abilir – v\u00fccudunuzda normal i\u015flevleri yerine getirmek i\u00e7in yeterli su olmad\u0131\u011f\u0131nda ortaya \u00e7\u0131kan bir durumdur. Hafif dehidratasyon bile enerjinizi t\u00fcketebilir ve sizi yorabilir.<\/p>\n

      Ne kadar suya ihtiyac\u0131n var?<\/h3>\n

      Her g\u00fcn nefes, terleme, idrar ve ba\u011f\u0131rsak hareketlerinizle su kaybedersiniz. V\u00fccudunuzun d\u00fczg\u00fcn \u00e7al\u0131\u015fmas\u0131 i\u00e7in, su i\u00e7eren i\u00e7ecekler ve yiyecekler t\u00fcketerek su kayna\u011f\u0131n\u0131 yenilemeniz gerekir.<\/p>\n

      Peki \u0131l\u0131man bir iklimde ya\u015fayan ortalama, sa\u011fl\u0131kl\u0131 yeti\u015fkinin ne kadar s\u0131v\u0131ya ihtiyac\u0131 var? Ulusal Bilimler, M\u00fchendislik ve T\u0131p Akademileri, yeterli bir g\u00fcnl\u00fck s\u0131v\u0131 al\u0131m\u0131n\u0131n:<\/p>\n

        \n
      • Erkekler i\u00e7in yakla\u015f\u0131k 15,5 bardak (3,7 litre) s\u0131v\u0131<\/li>\n
      • Kad\u0131nlar i\u00e7in g\u00fcnde yakla\u015f\u0131k 11,5 bardak (2,7 litre) s\u0131v\u0131<\/li>\n<\/ul>\n

        Bu \u00f6neriler su, di\u011fer i\u00e7ecekler ve yiyeceklerden gelen s\u0131v\u0131lar\u0131 kapsar. G\u00fcnl\u00fck s\u0131v\u0131 al\u0131m\u0131n\u0131n yakla\u015f\u0131k y\u00fczde 20’si genellikle yiyeceklerden, geri kalan\u0131 ise i\u00e7eceklerden gelir.<\/p>\n

        G\u00fcnde 8 bardak i\u00e7me tavsiyesine ne dersin?<\/h3>\n

        Muhtemelen “G\u00fcnde sekiz 8 ons su i\u00e7” tavsiyesini duymu\u015fsundur. Bunu hat\u0131rlamak kolay ve mant\u0131kl\u0131 bir hedef.<\/p>\n

        \u00c7o\u011fu sa\u011fl\u0131kl\u0131 insan susad\u0131\u011f\u0131nda su ve di\u011fer s\u0131v\u0131lar\u0131 i\u00e7erek susuz kalabilir. Baz\u0131 insanlar i\u00e7in g\u00fcnde sekiz bardaktan daha az\u0131 yeterli olabilir. Ama di\u011fer insanlar\u0131n daha fazlas\u0131na ihtiyac\u0131 olabilir.<\/p>\n

        Su ihtiyac\u0131n\u0131 etkileyen fakt\u00f6rler<\/h3>\n

        Toplam s\u0131v\u0131 al\u0131m\u0131n\u0131z\u0131 \u00e7e\u015fitli fakt\u00f6rlere g\u00f6re de\u011fi\u015ftirmeniz gerekebilir:<\/p>\n

          \n
        • Egzersiz yap\u0131n.<\/strong>\u00a0Sizi terletecek herhangi bir aktivite yaparsan\u0131z, s\u0131v\u0131 kayb\u0131n\u0131 kar\u015f\u0131lamak i\u00e7in ekstra su i\u00e7meniz gerekir. Egzersizden \u00f6nce, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda su i\u00e7mek \u00f6nemlidir. Egzersiz yo\u011funsa ve bir saatten fazla s\u00fcrerse, bir spor i\u00e7ece\u011fi kan\u0131n\u0131zdaki minerallerin (elektrolitler) ter yoluyla kaybolmas\u0131n\u0131n yerini alabilir.<\/li>\n
        • \u00c7evre.<\/strong>\u00a0S\u0131cak veya nemli havalar sizi terletebilir ve ek s\u0131v\u0131 al\u0131m\u0131 gerektirir. Dehidrasyon y\u00fcksek rak\u0131mlarda da olu\u015fabilir.<\/li>\n
        • Genel sa\u011fl\u0131k.<\/strong>\u00a0Ate\u015finiz, kusman\u0131z veya ishaliniz oldu\u011funda v\u00fccudunuz s\u0131v\u0131 kaybeder. Daha fazla su i\u00e7in veya oral rehidrasyon \u00e7\u00f6zeltileri i\u00e7mek i\u00e7in bir doktorun tavsiyesine uyun. S\u0131v\u0131 al\u0131m\u0131n\u0131n artmas\u0131n\u0131 gerektirebilecek di\u011fer durumlar aras\u0131nda mesane enfeksiyonlar\u0131 ve idrar yolu ta\u015flar\u0131 say\u0131labilecek durumlar yer almaktad\u0131r.<\/li>\n
        • Hamilelik veya emzirme.<\/strong>\u00a0Hamile veya emziren kad\u0131nlar\u0131n susuz kalmamas\u0131 i\u00e7in ek s\u0131v\u0131lara ihtiyac\u0131 vard\u0131r. Kad\u0131n Sa\u011fl\u0131\u011f\u0131 Ofisi, hamile kad\u0131nlar\u0131n g\u00fcnl\u00fck yakla\u015f\u0131k 10 bardak (2,4 litre) s\u0131v\u0131 i\u00e7melerini ve emziren kad\u0131nlar\u0131n g\u00fcnde yakla\u015f\u0131k 13 bardak (3,1 litre) s\u0131v\u0131 t\u00fcketmelerini \u00f6nerir.<\/li>\n<\/ul>\n

          Muslu\u011fun \u00f6tesinde: Di\u011fer su kaynaklar\u0131<\/h3>\n

          S\u0131v\u0131 ihtiya\u00e7lar\u0131n\u0131z\u0131 kar\u015f\u0131lamak i\u00e7in sadece i\u00e7tiklerine g\u00fcvenmenize gerek yoktur. Yedikleriniz de \u00f6nemli bir k\u0131sm\u0131n\u0131 sa\u011flar. \u00d6rne\u011fin, karpuz ve \u0131spanak gibi bir\u00e7ok meyve ve sebze, a\u011f\u0131rl\u0131k olarak neredeyse y\u00fczde 100 sudur.<\/p>\n

          Ayr\u0131ca s\u00fct, meyve suyu ve bitki \u00e7aylar\u0131 gibi i\u00e7ecekler \u00e7o\u011funlukla sudan olu\u015fmaktad\u0131r. Kahve ve soda gibi kafeinli i\u00e7ecekler bile g\u00fcnl\u00fck su al\u0131m\u0131n\u0131za katk\u0131da bulunabilir. Ancak su en iyi \u015fans\u0131n\u0131zd\u0131r, \u00e7\u00fcnk\u00fc kalorisiz, ucuz ve kolayca kullan\u0131labilir.<\/p>\n

          Spor i\u00e7ecekleri sadece bir saatten fazla yo\u011fun egzersiz yaparken kullan\u0131lmal\u0131d\u0131r. Bu i\u00e7ecekler, daha uzun egzersiz n\u00f6betleri s\u0131ras\u0131nda enerji i\u00e7in gereken terleme ve \u015feker yoluyla kaybedilen elektrolitlerin de\u011fi\u015ftirilmesine yard\u0131mc\u0131 olun.<\/p>\n

          Enerji i\u00e7ecekleri spor i\u00e7eceklerinden farkl\u0131d\u0131r. Enerji i\u00e7ecekleri genellikle elektrolitlerin yerini alacak \u015fekilde form\u00fcle de\u011fildir. Enerji i\u00e7ecekleri ayr\u0131ca genellikle b\u00fcy\u00fck miktarlarda kafein veya di\u011fer uyar\u0131c\u0131lar, \u015feker ve di\u011fer katk\u0131 maddeleri i\u00e7erir.<\/p>\n

          G\u00fcvenli bir \u015fekilde nemlendirilme<\/h3>\n

          S\u0131v\u0131 al\u0131m\u0131n\u0131z muhtemelen yeterlidir:<\/p>\n

            \n
          • Nadiren susam\u0131\u015f hissedersin.<\/li>\n
          • \u0130drar\u0131n renksiz veya a\u00e7\u0131k sar\u0131<\/li>\n<\/ul>\n

            Bir doktor veya kay\u0131tl\u0131 diyetisyen, her g\u00fcn sizin i\u00e7in do\u011fru su miktar\u0131n\u0131 belirlemenize yard\u0131mc\u0131 olabilir.<\/p>\n

            Dehidrasyonu \u00f6nlemek ve v\u00fccudunuzun ihtiyac\u0131 olan s\u0131v\u0131lara sahip oldu\u011fundan emin olmak i\u00e7in suyu se\u00e7ti\u011finiz i\u00e7ecek haline getirin. Ayr\u0131ca \u015funlar\u0131 yapmak da iyi bir fikirdir:<\/p>\n

              \n
            • Her \u00f6\u011f\u00fcnde ve her \u00f6\u011f\u00fcn aras\u0131nda bir bardak su veya kalorisiz veya d\u00fc\u015f\u00fck kalorili ba\u015fka bir i\u00e7ecek i\u00e7in.<\/li>\n
            • Egzersizden \u00f6nce, egzersiz s\u0131ras\u0131nda ve sonras\u0131nda su i\u00e7in.<\/li>\n
            • A\u00e7 hissediyorsan su i\u00e7. Susuzluk genellikle a\u00e7l\u0131kla kar\u0131\u015ft\u0131r\u0131l\u0131r.<\/li>\n<\/ul>\n

              Nadir de olsa, \u00e7ok fazla su i\u00e7mek m\u00fcmk\u00fcnd\u00fcr. B\u00f6brekleriniz fazla suyu atamad\u0131\u011f\u0131nda, kan\u0131n\u0131z\u0131n sodyum i\u00e7eri\u011fi seyreltilir (hiponatremi) – bu da hayat\u0131 tehdit edebilir.<\/p>\n

              Sporcular – \u00f6zellikle uzun veya yo\u011fun antrenmanlara veya dayan\u0131kl\u0131l\u0131k etkinliklerine kat\u0131l\u0131rlarsa – hiponatremi riski daha y\u00fcksektir. Genel olarak, ortalama bir Amerikan diyeti yiyen sa\u011fl\u0131kl\u0131 yeti\u015fkinlerde \u00e7ok fazla su i\u00e7mek nadirdir.<\/p>\n

              \n","protected":false},"excerpt":{"rendered":"

              Su iyi bir sa\u011fl\u0131k i\u00e7in gereklidir, ancak ihtiya\u00e7lar bireye g\u00f6re de\u011fi\u015fir. Bu y\u00f6nergeler yeterli s\u0131v\u0131 i\u00e7menizi sa\u011flamaya yard\u0131mc\u0131 olabilir. Her 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