193 KB0 KB200520252016Podlogar, Timštevilka:3/4letnik:64str. 68-76ISSN:0353-7455COBISSID:5010097URN:URN:NBN:SI:doc-5KTGVPOSslFakulteta za športŠport (Ljubljana)dehidracijadehydrationexercise performancehipohidracijahiponatremijahypohydrationhyponatremiasportšportšportna zmogljivostthirstžejaPregled literature| kako se hidrirati, da preprečimo padec zmogljivosti in nastanek z vadbo povezane hiponatremije|Over the past few decades a notion that a loss of at least 2% of body weight, as a result of hypohydration, impairs exercise performance has been established, although observations from real sports events show that a large number of very good athletes finish lighter by as much as 10% without indices of deterioration of performance and/or heat stress. More recent research shows that larger hypohydration (-4% BW) is well tolerated by humans and it does not impair performance provided that one is not thirsty and drinks ad-libitum. Hydration recommendation need to prevent dangerous hyponatremia and drastic reductions in body weight as a result of hypohydration. It appears that ad-libitum drinking strategy is sufficient for events where fluids are available at all times and when the heat stress is not too high, whereas in cases these criteria are not met, use of personalised hydration plan is recommended. Addition of electrolytes appears not to affect performance but is recommended for those with high electrolyte concentrations in the sweat and those whose thirst sensation is impairedV zadnjih nekaj desetletjih je prevladalo mnenje, da izguba telesne mase, večja od 2 % kot posledica hipohidracije, negativno vpliva na zmogljivost. Opažanja iz športnih prireditev kažejo, da velik delež športnikov v cilj pride tudi do 10 % lažjih,ne da bi imeli vidne znake zmanjšanja zmogljivosti in/ali vročinskega stresa. Novejše raziskave kažejo, da človek večjo hipohidracijo ( -4 % spremembe telesne mase) dobro tolerira in ta ne zmanjša posameznikove zmogljivosti v primeru, da ne čuti žeje in pije ad-libitum. Priporočila vadečim morajo biti takšna, da preprečijo nastanek nevarne hiponatremije in drastične hipohidracije. Videti je, da je pitje ad-libitum zadostno v primeru, ko ima posameznik ves čas na voljo tekočino in ko okoljski vročinski stres ni previsok. V nasprotnem primeru se priporoča uporabo osebnega hidracijskega načrta. Dodatek elektrolitov najbrž nima vpliva na zmogljivost, a je priporočljiv za tiste, katerih znoj vsebuje veliko elektrolitov, ter osebe, ki imajo poslabšan občutek žejeTEXTznanstveno časopisjejournalsSlovenian National E-content AggregatorNational and University Library of SloveniaUniverza v Ljubljani, Fakulteta za šport