{"id":270,"date":"2025-10-08T10:00:45","date_gmt":"2025-10-08T10:00:45","guid":{"rendered":"https:\/\/nutrelino.com\/blog\/?p=270"},"modified":"2025-10-10T14:57:54","modified_gmt":"2025-10-10T14:57:54","slug":"pitny-rezim-a-dehydratace-vice-nez-jen-vypij-2-litry-denne","status":"publish","type":"post","link":"https:\/\/nutrelino.com\/blog\/cs\/pitny-rezim-a-dehydratace-vice-nez-jen-vypij-2-litry-denne\/","title":{"rendered":"Pitn\u00fd re\u017eim a dehydratace: V\u00edce ne\u017e jen \u201evypij 2 litry denn\u011b\u201c"},"content":{"rendered":"\n<p>Voda nen\u00ed jen dopln\u011bk k ob\u011bdu. Je to z\u00e1kladn\u00ed v\u00fdbava tv\u00e9ho t\u011bla.<\/p>\n\n\n\n<p>Ka\u017ed\u00fd den pot\u0159ebujeme dostatek tekutin, aby v\u0161echno fungovalo tak, jak m\u00e1 \u2013 od tr\u00e1ven\u00ed a\u017e po mozek. A kdy\u017e je nem\u00e1me? P\u0159ich\u00e1z\u00ed dehydratace. A ta dok\u00e1\u017ee nad\u011blat po\u0159\u00e1dnou paseku.<\/p>\n\n\n\n<p>\ud83d\udcc9 <strong>Dehydratac\u00ed trp\u00ed a\u017e 17\u201328 % dosp\u011bl\u00fdch.<\/strong> M\u016f\u017ee b\u00fdt d\u016fvodem hospitalizace, zhor\u0161en\u00ed zdravotn\u00edho stavu nebo dokonce p\u0159ed\u010dasn\u00e9ho \u00famrt\u00ed. <strong>U star\u0161\u00edch lid\u00ed je to je\u0161t\u011b v\u011bt\u0161\u00ed probl\u00e9m \u2013 riziko se zvy\u0161uje a\u017e o 30 %.<\/strong> Pro\u010d? Slab\u0161\u00ed pocit \u017e\u00edzn\u011b, omezen\u00fd pohyb, chronick\u00e9 nemoci (cukrovka, ledviny) nebo n\u011bkter\u00e9 l\u00e9ky.<\/p>\n\n\n\n<p><strong>\ud83d\udca7 Z j\u00eddla z\u00edsk\u00e1v\u00e1me asi 20\u201330 % vody denn\u011b. Zbytek mus\u00edme vyp\u00edt. Ano, re\u00e1ln\u011b \u2013 p\u00edt vodu. Ne kafe, ne sladk\u00e9 limon\u00e1dy.<\/strong><\/p>\n\n\n\n<p>Pot\u0159ebuje\u0161:<\/p>\n\n\n\n<figure class=\"wp-block-pullquote has-text-color has-link-color has-large-font-size wp-elements-b123073e252fa83868e70667a25f84c5\" style=\"color:#00b1d4\"><blockquote><p><strong>V &#8211; O &#8211; D &#8211; U<\/strong><\/p><\/blockquote><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Typy dehydratace (ano, je jich v\u00edc)<\/strong><\/h2>\n\n\n\n<p>Ne ka\u017ed\u00e1 dehydratace vypad\u00e1 stejn\u011b. T\u011blo m\u016f\u017ee ztr\u00e1cet vodu i s\u016fl v r\u016fzn\u00e9m pom\u011bru \u2013 a podle toho to taky dopadne.<\/p>\n\n\n\n<p><strong>\ud83d\udc49<\/strong><strong> Izotonick\u00e1 dehydratace<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>voda i s\u016fl odch\u00e1zej\u00ed ve stejn\u00e9m pom\u011bru<\/li>\n\n\n\n<li>typicky p\u0159i pr\u016fjmu, zvracen\u00ed, siln\u00e9m pocen\u00ed, onemocn\u011bn\u00ed ledvin, vysok\u00e9 glyk\u00e9mii nebo poru\u0161e nadledvin<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udc49<\/strong><strong> Hypertonick\u00e1 dehydratace<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>t\u011blo ztr\u00e1c\u00ed v\u00edc vody ne\u017e sol\u00ed<\/li>\n\n\n\n<li>hroz\u00ed hlavn\u011b p\u0159i hore\u010dce, cukrovce, \u010dast\u00e9m mo\u010den\u00ed nebo intenzivn\u00edm d\u00fdch\u00e1n\u00ed<\/li>\n\n\n\n<li>m\u016f\u017ee v\u00e9st a\u017e k hypernatremii (nebezpe\u010dn\u011b vysok\u00fd sod\u00edk v krvi)<\/li>\n<\/ul>\n\n\n\n<p><strong>\ud83d\udc49<\/strong><strong> Hypotonick\u00e1 dehydratace<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>ztr\u00e1ta sol\u00ed je v\u011bt\u0161\u00ed ne\u017e ztr\u00e1ta vody<\/li>\n\n\n\n<li>\u010dasto po u\u017e\u00edv\u00e1n\u00ed l\u00e9k\u016f na odvodn\u011bn\u00ed (diuretika)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>U zdrav\u00e9ho dosp\u011bl\u00e9ho tvo\u0159\u00ed voda p\u0159ibli\u017en\u011b 60 % t\u011blesn\u00e9 hmotnosti. A sta\u010d\u00ed p\u0159ij\u00edt jen o 3 % \u2013 a tvoje t\u011blo u\u017e za\u010d\u00edn\u00e1 panika\u0159it.<\/strong><\/p>\n\n\n\n<p>\ud83c\udf7c D\u011bti a kojenci jsou na tom je\u0161t\u011b citliv\u011bj\u0161\u00ed. Jejich t\u011blo obsahuje v\u00edc vody \u2013 <strong>u miminek a\u017e 70 %, u mal\u00fdch d\u011bt\u00ed kolem 65 %.<\/strong> A proto\u017ee maj\u00ed vy\u0161\u0161\u00ed energetick\u00e9 n\u00e1roky a rychlej\u0161\u00ed metabolismus, dehydratuj\u00ed se mnohem sn\u00e1z.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>P\u0159\u00edznaky dehydratace: T\u011blo ti to \u0159ekne. Ot\u00e1zka je, jestli ho poslouch\u00e1\u0161.<\/strong><\/h2>\n\n\n\n<p>Jak pozn\u00e1\u0161, \u017ee ti chyb\u00ed voda? T\u011blo ti za\u010dne pos\u00edlat sign\u00e1ly \u2013 od nen\u00e1padn\u00fdch po \u00fapln\u011b zrete\u013en\u00e9.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>\ud83d\udc40 R\u016fzn\u00e9 p\u0159\u00edznaky z\u00e1vis\u00ed na tom, kolik % t\u011blesn\u00e9 hmotnosti jsi ztratila.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udd38<\/strong><strong> Lehk\u00e1 dehydratace (n\u00e1hl\u00e1 ztr\u00e1ta 2\u20133 % hmotnosti)<\/strong><\/h3>\n\n\n\n<p>M\u00e1\u0161 pocit, \u017ee jsi \u201ejen tro\u0161ku \u017e\u00edzniv\u00e1\u201c? Tak to u\u017e jsi za hranou. Prvn\u00ed varovn\u00e9 sign\u00e1ly vypadaj\u00ed dost nen\u00e1padn\u011b:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>m\u00edrn\u00e1 \u017e\u00edze\u0148<\/li>\n\n\n\n<li>hor\u0161\u00ed soust\u0159ed\u011bn\u00ed, pam\u011b\u0165, u\u010den\u00ed, my\u0161len\u00ed<\/li>\n\n\n\n<li>podr\u00e1\u017ed\u011bnost nebo zm\u011bny n\u00e1lady<\/li>\n\n\n\n<li>t\u011blo se h\u016f\u0159 ochlazuje<\/li>\n\n\n\n<li>ni\u017e\u0161\u00ed v\u00fdkon p\u0159i aerobn\u00edm cvi\u010den\u00ed<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udd38<\/strong><strong> St\u0159edn\u00ed dehydratace (ztr\u00e1ta 3\u20135 % hmotnosti)<\/strong><\/h3>\n\n\n\n<p>Tady u\u017e nejde jen o \u017e\u00edze\u0148. T\u011blo ti jasn\u011b d\u00e1v\u00e1 najevo, \u017ee je probl\u00e9m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>sucho v \u00fastech<\/li>\n\n\n\n<li>zhor\u0161en\u00e1 pam\u011b\u0165 (hlavn\u011b u d\u011bt\u00ed)<\/li>\n\n\n\n<li>slab\u0161\u00ed sportovn\u00ed v\u00fdkon<\/li>\n\n\n\n<li>bolest hlavy<\/li>\n\n\n\n<li>\u00fanava, z\u00e1vrat\u011b, ospalost<\/li>\n\n\n\n<li>such\u00e1 k\u016f\u017ee<\/li>\n\n\n\n<li>zrychlen\u00e9 d\u00fdch\u00e1n\u00ed<\/li>\n\n\n\n<li>vy\u0161\u0161\u00ed t\u011blesn\u00e1 teplota (hlavn\u011b u d\u011bt\u00ed)<\/li>\n\n\n\n<li>ni\u017e\u0161\u00ed svalov\u00e1 v\u00fddr\u017e a s\u00edla<\/li>\n\n\n\n<li>rychlej\u0161\u00ed p\u0159eh\u0159\u00edv\u00e1n\u00ed \u2013 a t\u011blo se u\u017e neum\u00ed efektivn\u011b chladit<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udd38<\/strong><strong> T\u011b\u017ek\u00e1 dehydratace (ztr\u00e1ta 6\u20139 % hmotnosti)<\/strong><\/h3>\n\n\n\n<p>Tady u\u017e je to v\u00e1\u017en\u00e9. T\u011blo je v akutn\u00edm stresu \u2013 a ukazuje to naplno:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>zapadl\u00e9 o\u010di<\/li>\n\n\n\n<li>\u017e\u00e1dn\u00e9 slzy<\/li>\n\n\n\n<li>naru\u0161en\u00e1 schopnost regulace teploty<\/li>\n\n\n\n<li>sucho v \u00fastech, nedostatek slin<\/li>\n\n\n\n<li>n\u00edzk\u00fd krevn\u00ed tlak (hypotenze)<\/li>\n\n\n\n<li>zrychlen\u00fd tep (tachykardie)<\/li>\n\n\n\n<li>k\u016f\u017ee ztr\u00e1c\u00ed elasticitu (\u201eko\u017en\u00ed turgor\u201c) \u2013 po stisknut\u00ed z\u016fstane vr\u00e1s\u010dit\u00e1<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u26a0\ufe0f<\/strong><strong> Pozor: ztr\u00e1ta 10 % a v\u00edc = vysok\u00e9 riziko kolapsu a smrti.<\/strong><\/h3>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nej\u010dast\u011bj\u0161\u00ed projevy dehydratace<\/strong><\/h2>\n\n\n\n<p><strong>\ud83d\udc8b Such\u00e9 rty \u2013 87 %<\/strong><br>Nej\u010dast\u011bj\u0161\u00ed sign\u00e1l, \u017ee t\u011blo vol\u00e1 o vodu. Balz\u00e1m pom\u016f\u017ee\u2026 ale sklenice vody pom\u016f\u017ee je\u0161t\u011b v\u00edc.<\/p>\n\n\n\n<p><strong>\ud83d\udca7 \u017d\u00edze\u0148 \u2013 84 %<\/strong><br>Pokud u\u017e c\u00edt\u00ed\u0161 \u017e\u00edze\u0148, tv\u016fj organismus je dehydrovan\u00fd. \u017d\u00edze\u0148 nen\u00ed prevence \u2013 je to varov\u00e1n\u00ed, \u017ee jsi to prep\u00e1sla.<\/p>\n\n\n\n<p><strong>\ud83d\udc45 Such\u00fd jazyk \u2013 76 %<\/strong><br>Klasika, kterou \u010dasto p\u0159ehl\u00ed\u017e\u00edme. Jakmile m\u00e1\u0161 pocit sucha v \u00fastech, t\u011blo u\u017e \u0161et\u0159\u00ed vodou.<\/p>\n\n\n\n<p><strong>\ud83d\udebd Sn\u00ed\u017een\u00e1 frekvence mo\u010den\u00ed \u2013 54 %<\/strong><br>Chod\u00ed\u0161 na z\u00e1chod podez\u0159ele m\u00e1lo? T\u011blo ti t\u00fdm jemn\u011b nazna\u010duje: Napij se.<\/p>\n\n\n\n<p><strong>\ud83d\udc9b Tmav\u00e1 mo\u010d \u2013 51 %<\/strong><br>Hodn\u011b koncentrovan\u00e1 mo\u010d (tmav\u011b \u017elut\u00e1 a\u017e oran\u017eov\u00e1) je jasn\u00fd d\u016fkaz, \u017ee vody je zoufale m\u00e1lo.<\/p>\n\n\n\n<p><strong>\ud83d\ude35 \u00danava a nesoust\u0159ed\u011bnost \u2013 46 %<\/strong><br>N\u011bkdy za \u00fanavou nestoj\u00ed k\u00e1va, kterou sis nedala\u2026 ale ta voda, kterou sis taky nedala.<\/p>\n\n\n\n<p><strong>\ud83e\udd15 Bolest hlavy a z\u00e1vrat\u011b \u2013 40 %<\/strong><br>Ano, i tohle m\u016f\u017ee b\u00fdt jen d\u016fsledek dehydratace. M\u00edsto tabletky zkus nejd\u0159\u00edv sklenici vody.<\/p>\n\n\n\n<p><strong>\ud83d\udcaa Svalov\u00e1 slabost \u2013 25 %<\/strong><br>T\u011blo prost\u011b nem\u00e1 z \u010deho \u201etla\u010dit\u201c. Bez vody to nejde.<\/p>\n\n\n\n<p><strong>\ud83d\ude24 Zrychlen\u00e9 d\u00fdch\u00e1n\u00ed \u2013 23 %<\/strong><\/p>\n\n\n\n<p><strong>\u26a1 Svalov\u00e9 k\u0159e\u010de \u2013 16 %<\/strong><br>M\u00e9n\u011b vody = m\u00e9n\u011b elektrolyt\u016f. A kdy\u017e jich je m\u00e1lo, p\u0159ich\u00e1z\u00ed k\u0159e\u010de.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Odkud z t\u011bla miz\u00ed voda?<\/strong><\/h2>\n\n\n\n<p>\ud83d\udca7 Kr\u00e1tk\u00e1 odpov\u011b\u010f? Ze v\u0161ech stran. A pokud to ignoruje\u0161, t\u011blo ti to rychle spo\u010d\u00edt\u00e1.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ledviny: mal\u00fd filtr s velk\u00fdm \u00fakolem<\/strong><\/h3>\n\n\n\n<p>Ledviny jsou v t\u011ble n\u011bco jako z\u00e1chrann\u00fd t\u00fdm. Denn\u011b filtruj\u00ed krev, odv\u00e1d\u011bj\u00ed odpad a udr\u017euj\u00ed spr\u00e1vn\u00e9 mno\u017estv\u00ed vody.<\/p>\n\n\n\n<p>Kdy\u017e pije\u0161 m\u00e1lo, mus\u00ed se ledviny po\u0159\u00e1dn\u011b ot\u00e1\u010det. A pokud je zat\u00ed\u017e\u00ed\u0161 je\u0161t\u011b j\u00eddeln\u00ed\u010dkem pln\u00fdm soli nebo toxin\u016f, riskuje\u0161 jejich opot\u0159eben\u00ed.<\/p>\n\n\n\n<p><strong>\u27a1\ufe0f<\/strong><strong> Chce\u0161 jim pomoct? Dej jim dostatek vody. Bez n\u00ed se odpad z t\u011bla prost\u011b s\u00e1m nevyplav\u00ed.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Pocen\u00ed: ochlazov\u00e1n\u00ed, kter\u00e9 t\u011b m\u016f\u017ee vy\u010derpat<\/strong><\/h3>\n\n\n\n<p>P\u0159i sportu nebo v horku se pot\u00edme \u2013 je to p\u0159irozen\u00fd zp\u016fsob, jak se t\u011blo ochlazuje. Jen\u017ee pokud nev\u00ed\u0161, jak rychle tekutiny dopl\u0148ovat, m\u016f\u017ee\u0161 se snadno p\u0159eh\u0159\u00e1t. A to u\u017e je probl\u00e9m.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>Sportovci m\u016f\u017eou potem ztratit a\u017e 6\u201310 % sv\u00e9 t\u011blesn\u00e9 hmotnosti.<\/strong> Kdy\u017e to rychle nedopln\u00ed, riskuj\u00ed dehydrataci, p\u0159et\u00ed\u017een\u00ed srdce a vy\u010derp\u00e1n\u00ed.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\">\ud83d\udc49 <strong>Jak pozn\u00e1\u0161, jestli u\u017e to p\u0159eh\u00e1n\u00ed\u0161 (nebo naopak podce\u0148uje\u0161)? Jednodu\u0161e: zva\u017e se p\u0159ed v\u00fdkonem a po n\u011bm.<\/strong> Pokud v\u00e1ha klesla o v\u00edc ne\u017e 2 %, tvoje t\u011blo vol\u00e1 po vod\u011b.<br><br><strong>\ud83d\udd01 Rychl\u00fd p\u0159epo\u010det: ztr\u00e1ta 1 kg = ztr\u00e1ta p\u0159ibli\u017en\u011b 1 litru tekutin.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>A pokud jsi po v\u00fdkonu na v\u00e1ze \u201ev plusu\u201c?<\/strong> Mo\u017en\u00e1 jsi to p\u0159ehnala s pit\u00edm.<br><strong>Jestli \u201ev m\u00ednusu\u201c?<\/strong> Je \u010das doplnit z\u00e1soby.<\/p>\n\n\n\n<p>P\u0159i extr\u00e9mn\u00edm pocen\u00ed pot\u0159ebuje\u0161 nejen v\u00edc tekutin, ale i sol\u00ed \u2013 hlavn\u011b sod\u00edku (Na+), kter\u00fd z t\u011bla odch\u00e1z\u00ed potem.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Poko\u017eka: voda v\u0161echno nezachr\u00e1n\u00ed<\/strong><\/h2>\n\n\n\n<p><strong>Jeden z nejv\u011bt\u0161\u00edch m\u00fdt\u016f: \u201eSta\u010d\u00ed v\u00edc p\u00edt a zmiz\u00ed ti akn\u00e9.\u201c<\/strong> Hezk\u00e1 p\u0159edstava, ale realita je slo\u017eit\u011bj\u0161\u00ed.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>Such\u00e1 poko\u017eka b\u00fdv\u00e1 d\u016fsledkem such\u00e9ho vzduchu, hork\u00e9 vody, dr\u00e1\u017ediv\u00fdch m\u00fddel, zdravotn\u00edho stavu nebo l\u00e9k\u016f. Voda m\u016f\u017ee pomoct \u2013 ale ne\u010dekej z\u00e1zraky.<\/strong><\/p>\n\n\n\n<p>Dehydratace se na poko\u017ece viditeln\u011b projev\u00ed a\u017e ve v\u00e1\u017en\u011bj\u0161\u00edch f\u00e1z\u00edch \u2013 t\u0159eba kdy\u017e ztrat\u00ed\u0161 elasticitu k\u016f\u017ee (tzv. ko\u017en\u00ed turgor). A to u\u017e nen\u00ed jen o such\u00e9 pleti, ale o v\u00fdstra\u017en\u00e9m znamen\u00ed.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tr\u00e1ven\u00ed: kdy\u017e voda jde doslova \u201edolu vodou\u201c<\/strong><\/h3>\n\n\n\n<p>Pr\u016fjem a zvracen\u00ed = rychl\u00e1 ztr\u00e1ta vody i miner\u00e1l\u016f. A pokud je nedopln\u00ed\u0161 spr\u00e1vn\u011b, m\u016f\u017ee b\u00fdt je\u0161t\u011b h\u016f\u0159.<\/p>\n\n\n\n<p>V takov\u00fdch p\u0159\u00edpadech je ide\u00e1ln\u00ed s\u00e1hnout <strong>po rehydrata\u010dn\u00edm roztoku \u2013 obsahuje p\u0159esn\u011b to, co t\u011blo pot\u0159ebuje: vodu + elektrolyty v spr\u00e1vn\u00e9m pom\u011bru.<\/strong><\/p>\n\n\n\n<p><strong>\ud83e\udd44 Nejlep\u0161\u00ed zp\u016fsob? P\u00edt ho pomalu. 1 \u010dajov\u00e1 l\u017ei\u010dka ka\u017ed\u00fdch 1\u20135 minut.<\/strong> Pomalu, pravideln\u011b, \u017e\u00e1dn\u00e9 d\u017eusy \u2013 ty m\u016f\u017eou pr\u016fjem je\u0161t\u011b zhor\u0161it.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pokud nem\u00e1\u0161 rehydrata\u010dn\u00ed roztok po ruce? Vyrob si ho doma<\/strong><\/h2>\n\n\n\n<p><strong>\ud83d\udca1 Dom\u00e1c\u00ed rehydrata\u010dn\u00ed n\u00e1poj:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 litr vody<\/li>\n\n\n\n<li>6\u20137 \u010dajov\u00fdch l\u017ei\u010dek cukru<\/li>\n\n\n\n<li>1\u20132 \u010dajov\u00e9 l\u017ei\u010dky soli<\/li>\n\n\n\n<li>trochu \u0161\u0165\u00e1vy z pomeran\u010de nebo grepu (bez du\u017einy a jen symbolicky \u2013 vl\u00e1knina by mohla stav zhor\u0161it)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p>N\u00e1poj by m\u011bl b\u00fdt jemn\u011b slan\u00fd a lehce sladk\u00fd. Pije se po mal\u00fdch d\u00e1vk\u00e1ch.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u27a1\ufe0f <strong>Dosp\u011bl\u00ed<\/strong>: cca 50\u2013100 ml na kg hmotnosti b\u011bhem 4 hodin<\/li>\n\n\n\n<li>\u27a1\ufe0f <strong>D\u011bti<\/strong>: cca 30\u201350 ml na kg hmotnosti<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>A je\u0161t\u011b n\u011bco: u dehydratace plat\u00ed to ist\u00e9 \u010do pri strave \u2013<\/strong> prevencia je v\u017edy jednoduch\u0161ia ne\u017e rie\u0161enie. T\u011blo ti sign\u00e1l d\u00e1. <strong>Ot\u00e1zka je, jestli ho poslouch\u00e1\u0161.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny dehydratace<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"819\" height=\"1024\" src=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Priciny-dehydratacie-sk-819x1024.png\" loading=\"lazy\" alt=\"Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny dehydratace \" class=\"wp-image-266\" srcset=\"https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Priciny-dehydratacie-sk-819x1024.png 819w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Priciny-dehydratacie-sk-240x300.png 240w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Priciny-dehydratacie-sk-768x960.png 768w, https:\/\/nutrelino.com\/blog\/wp-content\/uploads\/2025\/10\/Priciny-dehydratacie-sk.png 1080w\" sizes=\"auto, (max-width: 819px) 100vw, 819px\" \/><figcaption class=\"wp-element-caption\">Nej\u010dast\u011bj\u0161\u00ed p\u0159\u00ed\u010diny dehydratace <\/figcaption><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Doporu\u010den\u00fd p\u0159\u00edjem tekutin<\/strong><\/h2>\n\n\n\n<p><strong>Kolik vody vlastn\u011b pot\u0159ebujeme?<\/strong> Ne\u017e za\u010dneme s \u010d\u00edslami, tady je p\u00e1r z\u00e1kladn\u00edch pravidel, kter\u00e9 by m\u011bl zn\u00e1t ka\u017ed\u00fd, kdo chce m\u00edt pitn\u00fd re\u017eim aspo\u0148 trochu pod kontrolou:<\/p>\n\n\n\n<p><strong>\ud83d\udd39<\/strong><strong> Sladk\u00e9 n\u00e1poje?<\/strong> Pokud to nen\u00ed nutn\u00e9 \u2013 rad\u011bji ne. Jen zbyte\u010dn\u011b zvy\u0161uj\u00ed kalorick\u00fd p\u0159\u00edjem, a t\u00edm aj riziko nadv\u00e1hy, obezity, cukrovky nebo probl\u00e9m\u016f se srdcem.<\/p>\n\n\n\n<p>\ud83d\udd39 <strong>Sportovn\u00ed n\u00e1poje?<\/strong> Jasn\u011b \u2013 ale jen p\u0159i tr\u00e9ninku del\u0161\u00edm ne\u017e hodinu. Jsou ur\u010den\u00e9 k dopln\u011bn\u00ed elektrolyt\u016f a cukru, kter\u00e9 t\u011blo b\u011bhem v\u00fdkonu ztr\u00e1c\u00ed.<\/p>\n\n\n\n<p>\ud83d\udd39 <strong>Energetick\u00e9 n\u00e1poje?<\/strong> Ne, ne a je\u0161t\u011b jednou ne. Nejsou ur\u010den\u00e9 k hydrataci. Maj\u00ed vysok\u00fd obsah kofeinu a cukru, a t\u011blu sp\u00ed\u0161 \u0161kod\u00ed, ne\u017e pom\u00e1haj\u00ed.<\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\">\ud83d\udca1 <strong>Re\u00e1ln\u00e1 pot\u0159eba tekutin z\u00e1vis\u00ed na spoust\u011b v\u011bc\u00ed<\/strong> \u2013 po\u010das\u00ed, j\u00eddeln\u00ed\u010dku, pohybov\u00e9 aktivit\u011b, zdravotn\u00edm stavu\u2026 <\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>Neexistuje jedno univerz\u00e1ln\u00ed \u010d\u00edslo. Ka\u017ed\u00e1 zem\u011b m\u00e1 sv\u00e1 vlastn\u00ed doporu\u010den\u00ed \u2013 a \u010dasto se li\u0161\u00ed. Jin\u00e9 najde\u0161 v Evrop\u011b, jin\u00e9 v USA.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>\ud83d\udccc Tady jsou orienta\u010dn\u00ed hodnoty pro \u010dist\u00fd p\u0159\u00edjem tekutin (mimo vody z potravin) \u2013 tedy kolik vody denn\u011b bys skute\u010dn\u011b m\u011bla vyp\u00edt. V z\u00e1vork\u00e1ch je v\u017edy rozsah EU \u2013 USA.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\ud83d\udca7<\/strong><strong> Doporu\u010den\u00fd denn\u00ed p\u0159\u00edjem tekutin:<\/strong><\/h3>\n\n\n\n<p><strong>\ud83d\udc76 Kojenci<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>0\u20136 m\u011bs\u00edc\u016f: 680 \u2013 700 ml<\/li>\n\n\n\n<li>6\u201312 m\u011bs\u00edc\u016f: 800 \u2013 1000 ml<\/li>\n<\/ul>\n\n\n\n<p><br>\ud83e\uddd2 <strong>D\u011bti<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>do 3 let: 1300 ml<\/li>\n\n\n\n<li>3\u20139 let: 1600 \u2013 1800 ml<\/li>\n\n\n\n<li>9\u201318 let:\n<ul class=\"wp-block-list\">\n<li>chlapci: 2100 \u2013 3000 ml<\/li>\n\n\n\n<li>d\u00edvky: 1900 \u2013 2300 ml<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udc68 Dosp\u011bl\u00ed mu\u017ei<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\u201350 let: 2500 \u2013 3700 ml<\/li>\n\n\n\n<li>50+: 2200 \u2013 2500 ml<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udc69 Dosp\u011bl\u00e9 \u017eeny<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>18\u201350 let: 2000 \u2013 2700 ml<\/li>\n\n\n\n<li>50+: 1900 \u2013 2200 ml<\/li>\n\n\n\n<li>t\u011bhotn\u00e9 \/ koj\u00edc\u00ed: 2400 \u2013 3100 ml<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udcaa<\/strong><strong> P\u0159i cvi\u010den\u00ed se doporu\u010duje vyp\u00edt nav\u00edc cca 500\u20131000 ml vody \u2013 podle intenzity pohybu a teploty.<\/strong><\/p>\n\n\n\n<p class=\"has-background\" style=\"background-color:#fff1e6\"><strong>A co p\u00edt? \u010cist\u00e1 voda je z\u00e1klad. Je levn\u00e1, bez kalori\u00ed, bez marketingu a dostupn\u00e1 t\u00e9m\u011b\u0159 kdykoliv.<\/strong> Pokud je den n\u00e1ro\u010dn\u011bj\u0161\u00ed alebo sportuje\u0161 ve vedru, klidn\u011b ji prost\u0159\u00eddej s iontov\u00fdm n\u00e1pojem \u2013 dopln\u00ed\u0161 tak elektrolyty a t\u011blo ti pod\u011bkuje.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Jak si udr\u017eet zdrav\u00fd pitn\u00fd re\u017eim?<\/strong><\/h2>\n\n\n\n<p>Nen\u00ed to \u017e\u00e1dn\u00e1 v\u011bda \u2013 sta\u010d\u00ed p\u00e1r drobn\u00fdch n\u00e1vyk\u016f, kter\u00e9 snadno za\u0159ad\u00ed\u0161 do b\u011b\u017en\u00e9ho dne:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Pij pr\u016fb\u011b\u017en\u011b b\u011bhem dne<\/strong>, ne a\u017e ve chv\u00edli, kdy t\u011b \u201ep\u0159epadne \u017e\u00edze\u0148\u201c \u2013 to u\u017e m\u016f\u017ee b\u00fdt pozd\u011b.<\/li>\n\n\n\n<li><strong>Za\u0159a\u010f do j\u00eddeln\u00ed\u010dku potraviny bohat\u00e9 na vodu <\/strong>\u2013 t\u0159eba meloun, pomeran\u010de, ananas, jahody, okurky, sal\u00e1t nebo cuketu. Mohou pokr\u00fdt a\u017e 20\u201330 % denn\u00edho p\u0159\u00edjmu tekutin.<\/li>\n\n\n\n<li><strong>Pozor na kofein a alkohol <\/strong>\u2013 zvy\u0161uj\u00ed vylu\u010dov\u00e1n\u00ed tekutin a m\u016f\u017eou t\u011b ne\u010dekan\u011b \u201evysu\u0161it\u201c.<\/li>\n\n\n\n<li><strong>M\u011bj lahev v\u017edy na o\u010d\u00edch.<\/strong> Na stole, v ta\u0161ce, v aut\u011b\u2026 Kdy\u017e ji vid\u00ed\u0161, v\u00edc se napije\u0161.<\/li>\n\n\n\n<li><strong>Pou\u017e\u00edvej lahev s ryskami <\/strong>\u2013 uvid\u00ed\u0161, kolik jsi u\u017e vypil\/a a kolik ti je\u0161t\u011b chyb\u00ed.<\/li>\n\n\n\n<li><strong>Nastav si p\u0159ipom\u00ednky v mobilu<\/strong> \u2013 t\u0159eba ka\u017ed\u00e9 2\u20133 hodiny. Nudn\u00e9? Mo\u017en\u00e1. Ale funguje to.<\/li>\n\n\n\n<li><strong>Napij se v\u017edy p\u0159i ur\u010dit\u00e9m zvyku <\/strong>\u2013 po vy\u010di\u0161t\u011bn\u00ed zub\u016f, po j\u00eddle, p\u0159ed span\u00edm, po WC\u2026<\/li>\n\n\n\n<li><strong>P\u0159idej si do vody n\u011bco \u201enav\u00edc\u201c<\/strong> \u2013 pl\u00e1tek citronu, l\u00edstek m\u00e1ty, kousek ovoce nebo okurku.<\/li>\n\n\n\n<li><strong>Zkus p\u00edt br\u010dkem <\/strong>\u2013 zn\u00ed to vtipn\u011b, ale spousta lid\u00ed tak vypije v\u00edc, ani\u017e by si to uv\u011bdomili.<\/li>\n\n\n\n<li><strong>Sleduj si pitn\u00fd re\u017eim p\u0159\u00edmo v aplikaci <a href=\"https:\/\/nutrelino.com\/cs\" target=\"_blank\" rel=\"noreferrer noopener\">Nutrelino<\/a> \u2013<\/strong> pom\u016f\u017eeme ti udr\u017eet rovnov\u00e1hu i v hektick\u00e9m dni. V j\u00eddeln\u00ed\u010dc\u00edch m\u00e1\u0161 prostor na z\u00e1znam vody, miner\u00e1lek i \u010daje. N\u011bkdy sta\u010d\u00ed mal\u00e1 p\u0159ipom\u00ednka a t\u011blo dostane, co pot\u0159ebuje.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>\ud83d\udca1 Bonus pro rebely:<\/strong><br><strong>Dej si za c\u00edl \u201edo ve\u010dera vyp\u00edt celou lahev\u201c \u2013 nebo si ud\u011blej hru z toho, \u017ee ji m\u00e1\u0161 dop\u00edt do ur\u010dit\u00e9 hodiny.<\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Spr\u00e1vn\u00fd pitn\u00fd re\u017eim je z\u00e1klad. Nejen kv\u016fli v\u00fdkonu, ale hlavn\u011b kv\u016fli zdrav\u00ed. Tak na n\u011bj nezapom\u00ednej \u2013 tvoje t\u011blo ti za to pod\u011bkuje. \ud83d\udc99<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-small-font-size\">Zdroje:<\/p>\n\n\n\n<ul class=\"wp-block-list has-small-font-size\">\n<li>https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK555956\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6282244\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2908954\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK436022\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6723555\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5790864\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6412353\/<\/li>\n\n\n\n<li>https:\/\/pubmed.ncbi.nlm.nih.gov\/20356431\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6315424\/<\/li>\n\n\n\n<li>https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4207053\/<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Hydratace nen\u00ed jen o pit\u00ed vody \u2013 jde o rovnov\u00e1hu. Zjisti, jak si udr\u017eet zdrav\u00fd pitn\u00fd re\u017eim a vyzkou\u0161ej jednoduch\u00fd recept na rehydrata\u010dn\u00ed n\u00e1poj. Pono\u0159 se do \u010dl\u00e1nku.<\/p>\n","protected":false},"author":1,"featured_media":262,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[17],"tags":[356,132,140,358],"class_list":["post-270","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-strava-a-vyziva-cs","tag-dehydratace","tag-hydratace","tag-pitny-rezim-cs","tag-zdravi"],"_links":{"self":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/270","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/comments?post=270"}],"version-history":[{"count":3,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/270\/revisions"}],"predecessor-version":[{"id":410,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/posts\/270\/revisions\/410"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media\/262"}],"wp:attachment":[{"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/media?parent=270"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/categories?post=270"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrelino.com\/blog\/wp-json\/wp\/v2\/tags?post=270"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}