{"id":13202,"date":"2020-11-19T13:03:14","date_gmt":"2020-11-19T11:03:14","guid":{"rendered":"http:\/\/fitpass.rs\/blog\/?p=13202"},"modified":"2020-11-19T13:03:14","modified_gmt":"2020-11-19T11:03:14","slug":"koliko-vode-je-dovoljno-vode","status":"publish","type":"post","link":"https:\/\/fitpass.rs\/blog\/koliko-vode-je-dovoljno-vode\/","title":{"rendered":"Koliko vode je dovoljno vode?"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Oko 60% na\u0161eg tela \u010dini voda. Te\u010dnost nam je potrebna za apsolutno svaku funkciju u organizmu, po\u010dev\u0161i od ispiranja toksina iz organa, prenosa hranljivih materija do \u0107elija, obla\u017ee zglobove i poma\u017ee da svarimo hranu koju jedemo.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko ne unosimo dovoljno vode, mo\u017eemo dehidrirati. Te\u0161ki slu\u010dajevi dehidratacije mogu dovesti do vrtoglavice, konfuzije, pa \u010dak i epilepti\u010dnih napada.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Zbog toga je jako bitno unositi dovoljnu koli\u010dinu vode tokom svakog dana. Koli\u010dina vode koja je potrebna na\u0161em telu, zavisi od mnogo faktora. Koliko nam ta\u010dno treba zavisi od konstitucije, koli\u010dine ve\u017ebanja, temperature spolja i od jo\u0161 mnogo stvari. Lekar mo\u017ee na najbolji na\u010din da nam preporu\u010di koliko je \u010da\u0161a dnevno vode idealno za nas.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Koliko vode dnevno je potrebno telu?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Svi smo \u010duli da je optimalna koli\u010dina 8 \u010da\u0161a dnevno od po 2dl. Ali ipak postoje faktori koji uti\u010du na optimalnu koli\u010dinu, pa se treba voditi nekim smernicama:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mu\u0161karcima se preporu\u010duje okvirno 13 \u010da\u0161a, odnosno oko 3 litre vode dnevno.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">\u017denama je preporu\u010dena doza od 9 \u010da\u0161a, ne\u0161to preko 2 litra.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/water-glass-TU5DY2W.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13208\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/water-glass-TU5DY2W-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/water-glass-TU5DY2W-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/water-glass-TU5DY2W-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/water-glass-TU5DY2W-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/water-glass-TU5DY2W.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Trudnicama se preporu\u010duje oko 10 \u010da\u0161a, dok dojilje imaju dozu od 12 \u010da\u0161a te\u010dnosti dnevno.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko je napolju vru\u0107e ili sprovodite aktivnosti od kojih se vi\u0161e znojite, potrebno je da unosite jo\u0161 vi\u0161e vode da biste ostali hidrirani. Isto va\u017ei ukoliko imate dijareju, povra\u0107anje ili temperaturu.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Ukoliko imate odre\u0111ene bolesti srca ili bubrega, mo\u017eda \u0107ete morati da smanjite unos te\u010dnosti, ali ta\u010dnu koli\u010dinu \u0107e vam odrediti doktor.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Koliko vode je potrebno deci?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/japanese-kid-girl-drinking-water-sitting-on-sofa-a-LJSXZHU.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13206\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/japanese-kid-girl-drinking-water-sitting-on-sofa-a-LJSXZHU-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/japanese-kid-girl-drinking-water-sitting-on-sofa-a-LJSXZHU-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/japanese-kid-girl-drinking-water-sitting-on-sofa-a-LJSXZHU-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/japanese-kid-girl-drinking-water-sitting-on-sofa-a-LJSXZHU-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/japanese-kid-girl-drinking-water-sitting-on-sofa-a-LJSXZHU.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Poput odraslih, i na decu uti\u010de vi\u0161e faktora, poput godina, pola i te\u017eine. Ostale stvari koje uti\u010du su klima u kojoj \u017eive i stepen fizi\u010dke aktivnosti.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">U proseku, deci i tinejd\u017eerima je neophodno izme\u0111u 6 i 8 \u010da\u0161a vode. Uz to, potrebno je da jedu puno sve\u017eeg povr\u0107a i vo\u0107a.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Tokom igre ili ve\u017ebanja, potrebno je da popiju izme\u0111u 1\/2 do 2 \u010da\u0161e vode na svakih 15-20 minuta.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Prednosti dovoljnog unosa te\u010dnosti tokom dana<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/beautiful-sports-lady-4C5ZGB7.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13207\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/beautiful-sports-lady-4C5ZGB7-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/beautiful-sports-lady-4C5ZGB7-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/beautiful-sports-lady-4C5ZGB7-768x513.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/beautiful-sports-lady-4C5ZGB7-750x501.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/beautiful-sports-lady-4C5ZGB7.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Voda nam poma\u017ee da budemo zdravi na vi\u0161e na\u010dina:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poma\u017ee pri uklanjanju toksina iz tela kroz urin, stolicu i znoj<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poma\u017ee u odr\u017eavanju optimalne temperature tela<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Poma\u017ee u za\u0161titi mekih tkiva u telu<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Odr\u017eava zglobove \u201cpodmazanim\u201d<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>\u0160ta se sve ubraja u te\u010dnost?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Preporu\u010deni dnevni unos uklju\u010duje sve te\u010dnosti &#8211; vodu za pi\u0107e, ostale napitke i hranu. Ali budite oprezni &#8211; odre\u0111ene te\u010dnosti imaju svojih nedostataka.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Na primer, sokovi, gazirana pi\u0107a i \u0161ejkovi mogu biti hidratantni, ali tako\u0111e mogu sadr\u017eati puno \u0161e\u0107era i kalorija.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13205\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A-300x300.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A-150x150.jpg 150w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A-768x768.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A-65x65.jpg 65w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A-750x750.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/tea-QMQKR5A.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Kafa i \u010daj sadr\u017ee vodu, ali i kofein, koji \u010dini da izbacujemo vi\u0161e vode kroz urin. Ve\u0107ina ljudi mo\u017ee da popije izme\u0111u 2. i 4 \u0161oljice \u010daja i kafe dnevno bez dodatnih smetnji, ali ako se ose\u0107ate anksiozno ili nervozno, smanjite unos ovih napitaka.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Alkoholna pi\u0107a tako\u0111e sadr\u017ee vodu. Ali poput onih sa kofeinom, i ova vrsta pi\u0107a uzrokuje dodatno gubljenje te\u010dnosti kroz urin.\u00a0<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Sportska pi\u0107a imaju visok sadr\u017eaj vode. Tako\u0111e, sadr\u017ee ugljene hidrate i elektrolite koji vam mogu pomo\u0107i da apsorbujete vodu i odr\u017eavate nivo energije. Tokom iscrpljuju\u0107ih treninga, upravo ovaj vid te\u010dnosti poma\u017ee u nadokna\u0111ivanju soli izgubljene znojem. Me\u0111utim, budite oprezni. Tako\u0111e sadr\u017ee dosta kalorija, soli i \u0161e\u0107era, pa pre kupovine proverite sadr\u017eaj samog pi\u0107a.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13204\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ-300x300.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ-150x150.jpg 150w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ-768x768.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ-65x65.jpg 65w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ-750x750.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/many-new-aluminium-cans-of-soda-soft-drink-lemonad-K7J3VNJ.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Energetska pi\u0107a se razlikuju od sportskih. Sadr\u017ee \u0161e\u0107er i stimulanse &#8211; poput kofeina, \u010desto u velikim dozama. Lekari preporu\u010duju da ih deca i tinejd\u017eeri izbegavaju.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">I ne zaboravite na hranu! Vo\u0107e i povr\u0107e kao \u0161to su krastavci, zelena salata, lubenica i celer \u010dine preko 90% vode. Tako\u0111e, pru\u017eaju \u010ditav niz razli\u010ditih vitamina i minerala.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h3><b>Mo\u017eemo li popiti previ\u0161e vode?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Retko se de\u0161ava, ali je mogu\u0107e. Ukoliko popijete previ\u0161e vode, a bubrezi ne mogu da se oslobode vi\u0161ka, mo\u017eete razviti bolest koja se naziva <\/span><i><span style=\"font-weight: 400;\">hiponatremija<\/span><\/i><span style=\"font-weight: 400;\">. To zna\u010di da su minerali u va\u0161em organizmu previ\u0161e natopljeni te\u010dno\u0161\u0107u. Kao rezultat tome, nivo natrijuma opada, nivo vode u telu raste, a \u0107elije nabreknu. Ovo stanje mo\u017ee dovesti do ozbiljnih problema, a rizikuju ga sportisti koji dovode svoju izdr\u017eljivost do maksimuma.<\/span><\/p>\n<p style=\"text-align: justify;\">\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\">Odre\u0111ena zdravstvena stanja tako\u0111e mogu diktirati koliko vode vam je dovoljno. Morate se konsultovati sa lekarom \u0161to se unosa te\u010dnosti ti\u010de, ukoliko:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Imate bolest \u0161titne \u017elezde<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Imate problema sa bubrezima, jetrom ili srcem<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Uzimate lekove koji zadr\u017eavaju vodu, lekove protiv bolova i neke antidepresive<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><b>Kako mo\u017eemo biti sigurni da pijemo dovoljno vode?<\/b><\/h3>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-weight: 400;\"><a href=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/athletic-female-drinking-water-BWSG4XH.jpg\"><img decoding=\"async\" loading=\"lazy\" class=\"alignright size-medium wp-image-13203\" src=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/athletic-female-drinking-water-BWSG4XH-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/athletic-female-drinking-water-BWSG4XH-300x200.jpg 300w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/athletic-female-drinking-water-BWSG4XH-768x512.jpg 768w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/athletic-female-drinking-water-BWSG4XH-750x500.jpg 750w, https:\/\/fitpass.rs\/blog\/wp-content\/uploads\/2020\/11\/athletic-female-drinking-water-BWSG4XH.jpg 1020w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/a>Da li retko ose\u0107ate \u017ee\u0111? Da li vam je urin bistar ili svetlo \u017eut? Ukoliko je odgovor na oba pitanja potvrdan, verovatno dobijate svu te\u010dnost koja vam je potrebna.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Oko 60% na\u0161eg tela \u010dini voda. Te\u010dnost nam je potrebna za apsolutno svaku funkciju u organizmu, po\u010dev\u0161i od ispiranja toksina iz organa, prenosa hranljivih materija do \u0107elija, obla\u017ee zglobove i poma\u017ee da svarimo hranu koju jedemo. Ukoliko ne unosimo dovoljno vode, mo\u017eemo dehidrirati. Te\u0161ki slu\u010dajevi dehidratacije mogu dovesti do vrtoglavice, konfuzije, pa \u010dak i epilepti\u010dnih [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":13209,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false},"categories":[18,17],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Koliko vode je dovoljno vode? | Fitpass<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitpass.rs\/blog\/koliko-vode-je-dovoljno-vode\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Koliko vode je dovoljno vode? | Fitpass\" \/>\n<meta property=\"og:description\" content=\"Oko 60% na\u0161eg tela \u010dini voda. Te\u010dnost nam je potrebna za apsolutno svaku funkciju u organizmu, po\u010dev\u0161i od ispiranja toksina iz organa, prenosa hranljivih materija do \u0107elija, obla\u017ee zglobove i poma\u017ee da svarimo hranu koju jedemo. Ukoliko ne unosimo dovoljno vode, mo\u017eemo dehidrirati. 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