{"id":441,"date":"2022-08-04T12:46:06","date_gmt":"2022-08-04T12:46:06","guid":{"rendered":"https:\/\/sportano.ro\/blog\/hidratarea-corecta-a-corpului-ce-da-si-cum-sa-o-imbunatatesti-norme-si-reguli-de-hidratare-a-corpului-la-adulti-si-sportivi\/"},"modified":"2025-07-22T12:08:49","modified_gmt":"2025-07-22T12:08:49","slug":"hidratarea-corecta-a-corpului-ce-da-si-cum-sa-o-imbunatatesti-norme-si-reguli-de-hidratare-a-corpului-la-adulti-si-sportivi","status":"publish","type":"post","link":"https:\/\/sportano.ro\/blog\/hidratarea-corecta-a-corpului-ce-da-si-cum-sa-o-imbunatatesti-norme-si-reguli-de-hidratare-a-corpului-la-adulti-si-sportivi\/","title":{"rendered":"Hidratarea corect\u0103 a corpului: ce d\u0103 \u0219i cum s\u0103 o \u00eembun\u0103t\u0103\u021be\u0219ti? Norme \u0219i reguli de hidratare a corpului la adul\u021bi \u0219i sportivi"},"content":{"rendered":"

Apa este cel mai important, dar nu singurul lichid care trebuie b\u0103ut \u00een cantit\u0103\u021bi adecvate pentru a men\u021bine corpul hidratat corespunz\u0103tor. De ce este at\u00e2t de important? Cum hidratezi corpul unui adult \u0219i al unui atlet prin mijloace casnice \u0219i cum cu ajutorul preparatelor \u0219i suplimentelor de electroli\u021bi<\/strong>?<\/p>\n

Hidratarea corpului – ce este mai exact? Informa\u021bii de baz\u0103 despre hidratarea corpului<\/h2>\n

\u00cen medie, corpul uman este alc\u0103tuit din 60% ap\u0103, iar acest nivel scade odat\u0103 cu v\u00e2rsta. La un nou-n\u0103scut, aceasta reprezint\u0103 aproximativ 75% din greutatea corporal\u0103, dar la o persoan\u0103 \u00een v\u00e2rst\u0103, cifra este deja de 50%. Gradul de hidratare depinde, de asemenea, de sex – necesarul zilnic de lichide al b\u0103rba\u021bilor este mai mare dec\u00e2t cel al sexului opus. P\u00e2n\u0103 la dou\u0103 treimi din ap\u0103 este con\u021binut\u0103 \u00een interiorul celulelor \u0219i \u00een spa\u021biile intercelulare. \u0218i ce este hidratarea \u00een sine? \u00cen termenii cei mai simpli, este acoperirea necesarului zilnic de lichide pentru a men\u021bine func\u021biile biochimice \u0219i fiziologice de baz\u0103 ale organismului.<\/p>\n

\"Un<\/p>\n

Hidratarea corect\u0103: de ce este at\u00e2t de important\u0103?<\/h2>\n

Apa este esen\u021bial\u0103 pentru buna func\u021bionare a corpului uman, deoarece este responsabil\u0103 pentru o serie de procese \u0219i pentru buna func\u021bionare a organelor. Lista celor mai importante sarcini ale apei include func\u021bii precum:<\/p>\n

    \n
  • o component\u0103 elementar\u0103 a \u021besuturilor \u0219i a celulelor \u0219i a fluidelor corporale: lichidul cefalorahidian \u0219i m\u0103duva osoas\u0103 (con\u021bin p\u00e2n\u0103 la 99% din el) \u0219i plasma (reprezint\u0103 85% din compozi\u021bia sa);<\/li>\n
  • component al salivei, sudorii, lacrimilor, urinei, bilei, lichidului sinovial (\u00een capsulele articulare) \u0219i sucurilor gastrice, pancreatice \u0219i intestinale;<\/li>\n
  • implicate \u00een termoreglare, transportul componentelor organice \u0219i anorganice, digestia, metabolismul \u0219i absorb\u021bia substan\u021belor nutritive, precum \u0219i \u00een dizolvarea compu\u0219ilor chimici \u0219i eliminarea toxinelor;<\/li>\n
  • men\u021binerea echilibrului ap\u0103-electroli\u021bi \u0219i acido-bazic, densitatea adecvat\u0103 a s\u00e2ngelui sau frecven\u021ba scaunelor;<\/li>\n
  • protejarea creierului, a pl\u0103m\u00e2nilor, a globilor oculari, a m\u0103duvei spin\u0103rii \u0219i a altor organe interne \u00eempotriva leziunilor;<\/li>\n
  • o component\u0103 a apelor fetale care permite dezvoltarea \u0219i protec\u021bia copilului care se dezvolt\u0103 \u00een uter.<\/li>\n<\/ul>\n

    Cum verifici gradul de hidratare a corpului t\u0103u? Cele mai frecvente simptome ale deshidrat\u0103rii<\/h2>\n

    Se spune c\u0103 deshidratarea apare atunci c\u00e2nd nivelurile de ap\u0103 \u0219i de electroli\u021bi scad p\u00e2n\u0103 la un nivel care afecteaz\u0103 func\u021bionarea normal\u0103 a organismului. Cu alte cuvinte, este o afec\u021biune \u00een care pierdem mai mult lichid dec\u00e2t absorbim. Dac\u0103 se prelunge\u0219te, reprezint\u0103 o amenin\u021bare pentru s\u0103n\u0103tatea \u0219i via\u021ba unei persoane. \u00cen func\u021bie de nivelul de deshidratare, organismul ne transmite diferite semnale privind perturb\u0103rile \u00een buna sa func\u021bionare. O sc\u0103dere de doar 1-2% a nivelului de ap\u0103 \u00een raport cu greutatea corporal\u0103 d\u0103 simptome precum:<\/p>\n

      \n
    • o senza\u021bie de sete crescut\u0103;<\/li>\n
    • dureri de cap \u0219i ame\u021beli;<\/li>\n
    • somnolen\u021b\u0103 (uneori se \u00eent\u00e2mpl\u0103 contrariul – persoana este foarte agitat\u0103);<\/li>\n
    • sl\u0103bire;<\/li>\n
    • gur\u0103 uscat\u0103;<\/li>\n
    • buze cr\u0103pate.<\/li>\n<\/ul>\n

      \"O<\/p>\n

      Atunci c\u00e2nd nu refacem lichidele \u00een faza a\u0219a-numitei st\u0103ri de deshidratare u\u0219oar\u0103, atunci starea noastr\u0103 se va agrava. Simptomele a\u0219a-numitei deshidrat\u0103ri moderate sunt:<\/p>\n

        \n
      • ritm cardiac mai rapid;<\/li>\n
      • febr\u0103;<\/li>\n
      • mai pu\u021bin\u0103 transpira\u021bie;<\/li>\n
      • scaune rare (urina este de culoare galben-\u00eenchis);<\/li>\n
      • abdomen umflat \u0219i constipa\u021bie;<\/li>\n
      • apetit redus sau lipsa poftei de m\u00e2ncare;<\/li>\n
      • elasticitate sc\u0103zut\u0103 a pielii (atunci c\u00e2nd este \u00eentins\u0103, nu revine la forma anterioar\u0103, este ca plastilina) \u0219i senza\u021bie de m\u00e2nc\u0103rime, \u00eentindere, arsur\u0103 etc;<\/li>\n
      • oboseal\u0103 redus\u0103 a ochilor.<\/li>\n<\/ul>\n

        Deshidratarea extrem\u0103 pune \u00een pericol via\u021ba. Simptomele care o \u00eenso\u021besc sunt cel mai frecvent:<\/p>\n

          \n
        • \u00cencetinirea proceselor de g\u00e2ndire, delir, probleme de vorbire;<\/li>\n
        • convulsii;<\/li>\n
        • dorin\u021b\u0103 extrem\u0103;<\/li>\n
        • respira\u021bie accelerat\u0103;<\/li>\n
        • o sc\u0103dere a tensiunii arteriale atunci c\u00e2nd se st\u0103 \u00een picioare (cunoscut\u0103 sub numele de hipotermie ortostatic\u0103);<\/li>\n
        • pierderea cuno\u0219tin\u021bei.<\/li>\n<\/ul>\n

          Ce poate cauza deshidratarea?<\/p>\n

            \n
          • probleme gastrointestinale, de exemplu intoxica\u021bii alimentare \u0219i diaree \u0219i\/sau v\u0103rs\u0103turi \u00eenso\u021bitoare;<\/li>\n
          • febr\u0103 ridicat\u0103 sus\u021binut\u0103 pentru o perioad\u0103 \u00eendelungat\u0103;<\/li>\n
          • boli ale rinichilor \u0219i ale tractului urinar (de exemplu, cistit\u0103);<\/li>\n
          • diabet;<\/li>\n
          • malnutri\u021bie;<\/li>\n
          • cre\u0219terea tensiunii arteriale;<\/li>\n
          • Boala Parkinson;<\/li>\n
          • vreme cald\u0103 \u0219i expunerea prelungit\u0103 la lumina soarelui;<\/li>\n
          • efort fizic intens \u0219i prelungit;<\/li>\n
          • consumul excesiv de sare;<\/li>\n
          • utilizarea de diuretice sau laxative;<\/li>\n
          • consumul unor cantit\u0103\u021bi mari de b\u0103uturi cu cofein\u0103, de exemplu cafea (250-300 mg pe zi) sau alcool, deoarece acestea au efect diuretic.<\/li>\n<\/ul>\n

            \"Persoana<\/p>\n

            Principii de hidratare: standarde pentru adul\u021bi<\/h2>\n

            Conform recomand\u0103rilor Agen\u021biei Europene pentru Siguran\u021ba Alimentar\u0103, prezentate \u0219i \u00een Normele de nutri\u021bie pentru popula\u021bia polonez\u0103 \u0219i \u00een orient\u0103rile Institutului de Alimenta\u021bie \u0219i Nutri\u021bie, femeile ar trebui s\u0103 bea 2 litri de lichide pe zi, iar b\u0103rba\u021bii aproximativ 2,5 litri. Cu toate acestea, cantitatea de ap\u0103 pe care ar trebui s\u0103 o oferi\u021bi corpului dumneavoastr\u0103 pe zi depinde nu numai de sexul dumneavoastr\u0103, ci \u0219i de al\u021bi c\u00e2\u021biva factori, printre care:<\/p>\n

              \n
            • v\u00e2rst\u0103;<\/li>\n
            • greutate (25 p\u00e2n\u0103 la 35 ml de lichide pentru fiecare kilogram de greutate corporal\u0103);<\/li>\n
            • gradul de efort fizic (nu numai sportul, ci \u0219i munca fizic\u0103);<\/li>\n
            • tipul de alimenta\u021bie \u0219i con\u021binutul caloric al acesteia (de exemplu, cu c\u00e2t dieta con\u021bine mai multe proteine, fibre sau sodiu, cu at\u00e2t mai mare este nevoia de lichide);<\/li>\n
            • starea de s\u0103n\u0103tate (sarcin\u0103, al\u0103ptare, intoxica\u021bii alimentare etc.).<\/li>\n
            • temperaturi ambiante;<\/li>\n
            • umiditate;<\/li>\n
            • climatice.<\/li>\n<\/ul>\n

              Exist\u0103 mai multe modalit\u0103\u021bi de calculare a necesarului zilnic de lichide pentru a oferi o indica\u021bie:<\/p>\n

                \n
              • \n

                Presupun\u00e2nd c\u0103 ar trebui s\u0103 be\u021bi 25-35 ml de ap\u0103 la 1 kg de greutate corporal\u0103, \u00eenmul\u021bi\u021bi\u021bi pur \u0219i simplu ambele cifre cu greutatea dumneavoastr\u0103:<\/p>\n<\/li>\n<\/ul>\n

                De exemplu: Dac\u0103 c\u00e2nt\u0103re\u0219ti 75 kg, rezerva zilnic\u0103 de lichide este cuprins\u0103 \u00eentre 1,9 \u0219i 2,6 litri de ap\u0103, deoarece:<\/p>\n

                75 x 25 ml = 1875 ml, adic\u0103 aproximativ 1,9 l de ap\u0103.<\/em><\/p>\n

                75 x 35 ml = 2625, adic\u0103 aproximativ 2,6 l de ap\u0103<\/em><\/p>\n

                  \n
                • \n

                  Se presupune c\u0103 pentru fiecare 1 kcal de alimente consumate, ar trebui s\u0103 be\u021bi 1 ml de ap\u0103, astfel \u00eenc\u00e2t, dac\u0103 furniza\u021bi 2.000 kcal \u00eentr-o zi, atunci asigura\u021bi-v\u0103 c\u0103 be\u021bi 2 litri de lichide.<\/p>\n<\/li>\n<\/ul>\n

                  \"O<\/p>\n

                  Ce hidrateaz\u0103 cel mai bine organismul?<\/h2>\n

                  Contrar credin\u021bei populare, nu trebuie s\u0103 be\u021bi exclusiv ap\u0103 pentru a v\u0103 hidrata \u00een mod adecvat corpul. Conform recomand\u0103rilor medicilor \u0219i nutri\u021bioni\u0219tilor, 20% din necesarul zilnic de lichide ar trebui s\u0103 fie acoperit din alimente. Printre modalit\u0103\u021bile eficiente \u0219i gustoase de a asigura un aport adecvat de lichide \u00een dieta zilnic\u0103 se num\u0103r\u0103:<\/p>\n

                    \n
                  • Ceai negru, alb, verde, ro\u0219u, de plante sau de fructe, <\/strong>f\u0103r\u0103 adaos de zah\u0103r. Vara, poate fi servit cu ghea\u021b\u0103;<\/li>\n
                  • Sucuri de fructe \u0219i legume proasp\u0103t stoarse <\/strong>– pe l\u00e2ng\u0103 faptul c\u0103 potolesc setea, acestea furnizeaz\u0103 organismului vitamine \u0219i minerale esen\u021biale;<\/li>\n
                  • Fructe \u0219i legume <\/strong>– \u00een special pepene verde (92% ap\u0103), c\u0103p\u0219uni (92% ap\u0103), grapefruit (91%), pepene galben (90% ap\u0103), prune (85%), castrave\u021bi verzi (96% ap\u0103), ro\u0219ii (95%), ridichi (94%) sau broccoli \u0219i conopid\u0103 (91%). Se recomand\u0103 s\u0103 fie consumate crude, \u00een suc, sup\u0103 sau \u00eentr-un smoothie;<\/li>\n
                  • shake-uri proteice <\/strong>– recomandate \u00een special persoanelor active din punct de vedere fizic. Le pute\u021bi bea dup\u0103 un antrenament sau pentru a \u00eenlocui o mas\u0103 \u00een timpul zilei (de exemplu, al doilea mic dejun). \u00cen plus fa\u021b\u0103 de propriet\u0103\u021bile lor hidratante, acestea accelereaz\u0103 recuperarea muscular\u0103.<\/li>\n<\/ul>\n

                    Evita\u021bi excesul de cafea, ceai \u0219i alcool, precum \u0219i sucurile \u0219i b\u0103uturile \u00eendulcite \u0219i procesate, apele aromatizate, b\u0103uturile carbogazoase – acestea con\u021bin de obicei sirop de glucoz\u0103-fructoz\u0103 sau \u00eendulcitori.<\/p>\n

                    Cum s\u0103 \u00eembun\u0103t\u0103\u021be\u0219ti hidratarea? Preparate \u0219i suplimente de electroli\u021bi<\/h2>\n

                    Pentru a v\u0103 men\u021bine corpul hidratat \u00een mod corespunz\u0103tor, pute\u021bi apela \u0219i la preparate specializate bogate \u00een electroli\u021bi sau la suplimente alimentare, mai ales dac\u0103 sunte\u021bi un atlet de competi\u021bie sau v\u0103 antrena\u021bi \u00een mod regulat.<\/p>\n

                    B\u0103uturi izotonice<\/h3>\n

                    Osmolalitatea sau presiunea acestora (\u00een mod ideal \u00eentre 270-330 mOsm\/kg) este la un nivel similar cu cel al fluidelor corporale, ceea ce \u00eenseamn\u0103 o absorb\u021bie rapid\u0103 din intestine \u00een s\u00e2nge. Datorit\u0103 con\u021binutului lor de sodiu (optim \u00eentre 460-1150 mg) \u0219i de carbohidra\u021bi (4-8 g\/100 ml), b\u0103uturile izotonice vor func\u021biona bine \u00een timpul unui antrenament care dureaz\u0103 mai mult de o or\u0103.<\/p>\n

                    B\u0103uturi hipotonice<\/h3>\n

                    Acestea au o osmolalitate mai mic\u0103 dec\u00e2t b\u0103uturile izotonice de 200 p\u00e2n\u0103 la 250 mmol\/kg \u0219i con\u021bin mai pu\u021bini carbohidra\u021bi la 100 ml de lichid – 2 p\u00e2n\u0103 la 4 g, ceea ce le face s\u0103 fie cea mai rapid\u0103 modalitate de rehidratare a organismului. B\u0103uturile hipotonice sunt potrivite pentru antrenamentele de intensitate mic\u0103 p\u00e2n\u0103 la medie \u0219i mai scurte de 60 de minute.<\/p>\n

                    \"B\u0103uturi<\/p>\n

                    Geluri izotonice<\/h3>\n

                    Acestea pot fi amestecate cu ap\u0103 pentru a ob\u021bine o b\u0103utur\u0103 izotonic\u0103 sau pot fi consumate direct. Datorit\u0103 con\u021binutului lor de sare, acestea garanteaz\u0103 o bun\u0103 hidratare, iar con\u021binutul lor de diferite tipuri de zaharuri cu timpi de absorb\u021bie diferi\u021bi are ca rezultat un aport u\u0219or de energie care este suficient pentru exerci\u021bii fizice prelungite.<\/p>\n

                    Tablete de hidratare<\/h3>\n

                    Aceste suplimente alimentare au, de obicei, sodiu, potasiu, precum \u0219i glucoz\u0103 \u0219i vitamina C \u00een compozi\u021bia lor, astfel \u00eenc\u00e2t s\u0103 pute\u021bi reface eficient pierderile de ap\u0103 suferite \u00een timpul exerci\u021biilor fizice intense \u0219i, astfel, s\u0103 prelungi\u021bi \u0219i s\u0103 cre\u0219te\u021bi eficien\u021ba antrenamentului. Dizolva\u021bi comprimatele de rehidratare \u00een cantitatea indicat\u0103 pe ambalaj de c\u0103tre produc\u0103tor \u00eentr-o cantitate corespunz\u0103toare de ap\u0103 \u0219i be\u021bi \u00een mod regulat \u00een timpul activit\u0103\u021bii fizice.<\/p>\n

                    \"Un<\/p>\n

                    Hidratarea pentru sportivi: cele mai importante reguli pentru antrenori<\/h2>\n

                    Efortul fizic cre\u0219te excre\u021bia de ap\u0103 din organism, a\u0219a c\u0103 este extrem de important s\u0103 se distribuie hidratarea \u00een timp. Se presupune c\u0103:<\/p>\n

                      \n
                    • Cu aproximativ 2-3 ore \u00eenainte de exerci\u021biu, be\u021bi aproximativ 300-500 ml de lichide (5-10 ml pentru fiecare kg de greutate corporal\u0103) \u0219i aproximativ 20 de minute \u00eenainte de antrenament, 120-180 ml.<\/li>\n
                    • \u00cen timpul exerci\u021biilor fizice, trebuie s\u0103 se administreze 400-800 ml de lichide pentru fiecare or\u0103. B\u0103uturile cu adaos de glucoz\u0103 \u0219i sodiu vor fi potrivite. Be\u021bi treptat, cu \u00eenghi\u021bituri mici \u0219i nu a\u0219tepta\u021bi s\u0103 v\u0103 fie sete (acesta este primul semn al unei u\u0219oare deshidrat\u0103ri), ci, de exemplu, \u00eentre seturi.<\/li>\n
                    • Dup\u0103 exerci\u021bii fizice, este optim\u0103 refacerea lichidelor \u00een propor\u021bie de 150% din apa pierdut\u0103. Cum se calculeaz\u0103 acest lucru? Pur \u0219i simplu c\u00e2nt\u0103re\u0219te-te \u00eenainte \u0219i dup\u0103 exerci\u021bii. \u00cen cazul \u00een care diferen\u021ba este de 0,5 kg, se recomand\u0103 s\u0103 be\u021bi aproximativ 750 ml de ap\u0103 \u00een 2-3 ore dup\u0103 activitate.<\/li>\n<\/ul>\n

                      Dup\u0103 un antrenament, \u00een loc de ap\u0103, pute\u021bi folosi b\u0103uturi care con\u021bin sodiu \u0219i potasiu pentru a v\u0103 hidrata mai bine organismul, de exemplu lapte degresat (dac\u0103 nu ave\u021bi intoleran\u021b\u0103 la lactoz\u0103 sau la alte proteine din lapte), lapte b\u0103tut, chefir, iaurt natural sau b\u0103utur\u0103 izotonic\u0103 preparat\u0103 \u00een cas\u0103 (ad\u0103uga\u021bi suc proasp\u0103t stors de la o jum\u0103tate de l\u0103m\u00e2ie\/ grapefruit\/ portocal\u0103 \u0219i un v\u00e2rf de cu\u021bit de sare la 0,5 litri de ap\u0103 mineral\u0103. Op\u021bional, se asezoneaz\u0103 dup\u0103 gust cu o linguri\u021b\u0103 de miere).<\/p>\n

                      Surse:<\/p>\n

                      Grupul EFSA pentru produse dietetice, nutri\u021bie \u0219i alergii (NDA), https:\/\/efsa.onlinelibrary.wiley.com\/doi\/epdf\/10.2903\/j.efsa.2010.1459.<\/p>\n

                      Linia Heath, www.healthline.com\/nutrition\/<\/p>\n

                      Normy \u017cywienia dla populacji polskiej – nowelizacja, Prof. dr hab. n. med. Miros\u0142aw Jarosz, 2020<\/p>\n

                      Centrul Na\u021bional pentru Educa\u021bie Nutri\u021bional\u0103, www. ncez.pzh.gov.pl<\/p>\n

                      Jeukendrup AE, Gleeson M. Sport Nutrition: An Introduction to Energy Production and Performance. Human Kinetics; edi\u021bia a doua, 2018<\/p>\n

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

                      Apa este cel mai important, dar nu singurul lichid care trebuie b\u0103ut \u00een cantit\u0103\u021bi adecvate pentru a men\u021bine corpul hidratat corespunz\u0103tor. De ce este at\u00e2t de important? Cum hidratezi corpul unui adult \u0219i al unui atlet prin mijloace casnice \u0219i cum cu ajutorul preparatelor \u0219i suplimentelor de electroli\u021bi? Hidratarea corpului – ce este mai exact? […]<\/p>\n","protected":false},"author":7,"featured_media":449,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-441","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-suplimente"],"acf":[],"yoast_head":"\nHidratarea corect\u0103 a corpului: ce d\u0103 \u0219i cum s\u0103 o \u00eembun\u0103t\u0103\u021be\u0219ti? 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