{"id":24872,"date":"2021-04-23T00:01:00","date_gmt":"2021-04-22T22:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/hydratacni-tipy-pro-cyklisty\/"},"modified":"2021-09-15T13:30:29","modified_gmt":"2021-09-15T11:30:29","slug":"hydratacni-tipy-pro-cyklisty","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/hydratacni-tipy-pro-cyklisty\/","title":{"rendered":"Hydrata\u010dn\u00ed tipy pro cyklisty"},"content":{"rendered":"

Prvn\u00ed rada, kterou pro v\u00e1s m\u00e1me, je: <\/span>nev\u011b\u0159te m\u00fdt\u016fm o hydrataci pro cyklisty<\/b>. Abyste l\u00e9pe rozum\u011bli, d\u00e1me v\u00e1m p\u0159\u00edklad n\u011bkter\u00fdch \u201edoporu\u010den\u00ed\u201c, s nimi\u017e se m\u016f\u017eete setkat p\u0159i hled\u00e1n\u00ed informac\u00ed o hydrataci p\u0159i j\u00edzd\u011b na kole:<\/span><\/p>\n

Nev\u011b\u0159te pouze sv\u00e9mu t\u011blu. Nem\u016f\u017eete se spol\u00e9hat jen na sv\u016fj mozek, abyste v\u011bd\u011bli, \u017ee m\u00e1te \u017e\u00edze\u0148. To nesta\u010d\u00ed. Na kole se m\u016f\u017eete dehydratovat za 3 hodiny. Mus\u00edte p\u00edt, i kdy\u017e nem\u00e1te \u017e\u00edze\u0148. Mus\u00edte hydratovat. Nap\u00edt se. L\u00e1hev ka\u017edou hodinu. Minim\u00e1ln\u011b. Pokud chcete b\u00fdt v kondici, mus\u00edte p\u00edt. Pijte po\u0159\u00e1d. A nejen vodu. N\u011bco jin\u00e9ho. Tento izotonick\u00fd n\u00e1poj a tyto tablety se solemi. Kupte si tyto sm\u011bsi pr\u00e1\u0161kov\u00fdch n\u00e1poj\u016f, stejn\u00e9, kter\u00e9 pou\u017e\u00edvaj\u00ed profesion\u00e1lov\u00e9.<\/span><\/i><\/p>\n

Av\u0161ak <\/span>profesion\u00e1lov\u00e9 tak\u00e9 pij\u00ed mini plechovky Coly<\/span> <\/a>a <\/span>v Saganov\u011b t\u00fdmu pij\u00ed po skon\u010den\u00ed Tour pivo.<\/span><\/a><\/p>\n

V\u00fdrobci nealkoholick\u00fdch n\u00e1poj\u016f a zna\u010dky piva n\u00e1s tak\u00e9 cht\u011bj\u00ed p\u0159esv\u011bd\u010dit o \u201ev\u00fdhod\u00e1ch\u201c jejich produkt\u016f.<\/span><\/i><\/p>\n

\u0158\u00edk\u00e1 se, \u017ee mus\u00edme p\u00edt, proto\u017ee n\u00e1\u0161 v\u00fdkon by byl negativn\u011b ovlivn\u011bn, ztrat\u00edme-li pocen\u00edm 2\u20133% sv\u00e9 t\u011blesn\u00e9 hmotnosti.<\/b> Jak tedy vysv\u011btlit v\u00fdsledky t\u00e9to<\/span> studie<\/span><\/a> o slavn\u00e9m etiopsk\u00e9m b\u011b\u017eci Hailim Gebreselassie? Byl zv\u00e1\u017een p\u0159ed a po v\u00edt\u011bzstv\u00ed v dubajsk\u00e9m maratonu 2009 v 2:05:29. B\u011bhem z\u00e1vodu ztratil 9,8% sv\u00e9 v\u00e1hy. A jeho v\u00fdkon zjevn\u011b nebyl naru\u0161en.<\/span><\/p>\n

Existuje mnoho p\u0159\u00edpad\u016f elitn\u00edch sportovc\u016f, kte\u0159\u00ed vyhr\u00e1vaj\u00ed sout\u011b\u017ee p\u0159ekra\u010duj\u00edc tuto 2\u20133% ztr\u00e1tu a dosahuj\u00edc hranice toho, co jin\u00ed naz\u00fdvaj\u00ed dehydratac\u00ed.<\/b> Je to v\u0161ak vhodn\u00e9 pro za\u010d\u00ednaj\u00edc\u00edho cyklistu nebo amat\u00e9rsk\u00e9ho cyklistu, kter\u00fd se \u00fa\u010dastn\u00ed z\u00e1vodu? NE. Je opravdu nebezpe\u010dn\u00e9 \u0159\u00edkat cyklistovi, aby nepil, a \u017ee dehydratac\u00ed zhubne a pojede rychleji. Je tak\u00e9 <\/span>nebezpe\u010dn\u00e9 (a potenci\u00e1ln\u011b smrteln\u00e9) stejn\u00e9mu cyklistovi \u0159\u00edci, \u017ee mus\u00ed p\u00edt p\u0159ed, b\u011bhem a po j\u00edzd\u011b, i kdy\u017e nem\u00e1 \u017e\u00edze\u0148.<\/b> Vzhledem k dostupnosti vody po celou dobu je riziko hyponatr\u00e9mie v\u011bt\u0161\u00ed ne\u017e riziko dehydratace.<\/span><\/a><\/p>\n

I kdy\u017e jsme vedeni k tomu, abychom p\u0159em\u00fd\u0161leli naopak, <\/span>na\u0161e t\u011blo a mozek jsou vysoce vyvinut\u00e9 stroje.<\/b> B\u011bhem cvi\u010den\u00ed spalujeme palivo (sacharidy, tuky nebo b\u00edlkoviny). V d\u016fsledku toho vytv\u00e1\u0159\u00edme dv\u011b l\u00e1tky: CO2, kter\u00fd se vylu\u010duje p\u0159i v\u00fddechu, a t\u00edm se sni\u017euje jeho mno\u017estv\u00ed v na\u0161em organismu, a vodu, kter\u00e1 pot\u00e9 vstupuje do na\u0161eho t\u011bla. K dispozici m\u00e1me tak\u00e9 ~ 500 gram\u016f glykogenov\u00e9 rezervy (svaly a j\u00e1tra). Na ka\u017ed\u00fd gram glykogenu p\u0159ipadaj\u00ed mezi 1 a 3 gram\u016f vody. Kdy\u017e za\u010dneme jezdit na kole, pou\u017eijeme tento glykogen a uvoln\u00edme do t\u011bla 0,5 a\u017e 1,5 litru vody, abychom ji mohli pou\u017e\u00edt intern\u011b.<\/span><\/p>\n

V\u0161echno toto v\u011bdeck\u00e9 b\u00e1d\u00e1n\u00ed slou\u017e\u00ed k odhalen\u00ed p\u0159evl\u00e1daj\u00edc\u00edho m\u00fdtu o hydrataci nad \u017e\u00edzn\u00ed. Samoz\u0159ejm\u011b nedoporu\u010dujeme \u00fapln\u011b zastavit hydrataci. D\u016fv\u011b\u0159ujte v\u0161ak sv\u00e9mu t\u011blu a mozku. <\/span>Pijte, kdy\u017e m\u00e1te \u017e\u00edze\u0148.<\/b><\/p>\n

\"\"<\/span><\/a><\/p>\n

Druh\u00e1 rada je, \u017ee neexistuj\u00ed \u017e\u00e1dn\u00e1 univerz\u00e1ln\u00ed \u0159e\u0161en\u00ed ohledn\u011b hydratace,<\/b> proto\u017ee v\u0161e z\u00e1vis\u00ed na typu j\u00edzdy nebo tr\u00e9ninku, na kter\u00fd se chyst\u00e1te. Z\u00e1le\u017e\u00ed d\u00e1le na venkovn\u00ed teplot\u011b, jste-li za\u010d\u00e1te\u010dn\u00edk nebo ost\u0159\u00edlen\u00fd cyklista, atd. A\u010dkoli,<\/span> t\u011bmto obecn\u00fdm pokyn\u016fm m\u016f\u017eete d\u016fv\u011b\u0159ovat p\u0159i cvi\u010den\u00ed se st\u0159edn\u00ed intenzitou v nep\u0159\u00edli\u0161 tepl\u00fdch dnech.<\/b><\/p>\n

Kr\u00e1tk\u00e1 j\u00edzda:<\/b> maxim\u00e1ln\u011b 1 hodina a p\u016fl – sta\u010d\u00ed 1 cyklistick\u00e1 l\u00e1hev na vodu.<\/span><\/p>\n

St\u0159edn\u011b dlouh\u00e1 j\u00edzda:<\/b> 1,5 a\u017e 3 hodiny – dv\u011b cyklistick\u00e9 l\u00e1hve. Pokud vezete pouze jednu, ujist\u011bte se, \u017ee m\u016f\u017eete po trase zastavit a doplnit ji u font\u00e1ny s pitnou vodou nebo v kav\u00e1rn\u011b\/ baru\/ restauraci. Profesion\u00e1lov\u00e9 maj\u00ed obvykle jednu l\u00e1hev s vodou a druhou s n\u011b\u010d\u00edm jin\u00fdm. Existuj\u00ed cyklist\u00e9, kte\u0159\u00ed nos\u00ed dv\u011b lahve s vodou a konzumuj\u00ed sacharidy a soli v j\u00eddle. Jin\u00ed nos\u00ed jednu l\u00e1hev se solemi a jednu se sacharidy. <\/span>Bez ohledu na va\u0161e preference a t\u00edm, co v\u00e1m funguje, nikdy neexperimentujte p\u0159i z\u00e1vodu nebo na nov\u00e9 trase.<\/b> Testy se nejl\u00e9pe prov\u00e1d\u011bj\u00ed na zn\u00e1m\u00e9 trase a bl\u00edzko domova.<\/span><\/p>\n

Dlouh\u00e1 j\u00edzda:<\/b> 3 a v\u00edce hodin – Stejn\u011b jako v\u00fd\u0161e, ale v tomto p\u0159\u00edpad\u011b, a\u0165 u\u017e berte dv\u011b nebo jednu l\u00e1hev, <\/span>ujist\u011bte se, \u017ee po cest\u011b je alespo\u0148 jedna zast\u00e1vka na dopln\u011bn\u00ed.<\/b> Pokud si mysl\u00edte, \u017ee byste mohli zapomenout na pit\u00ed d\u00edky stresu na trase nebo v z\u00e1vod\u011b, nastavte si na sv\u00e9m mobiln\u00edm telefonu nebo cyklopo\u010d\u00edta\u010di bud\u00edk ka\u017ed\u00fdch 20 minut. Ten v\u00e1m p\u0159ipomene, \u017ee m\u00edt dv\u011b lahve m\u00e1 sv\u016fj pat\u0159i\u010dn\u00fd d\u016fvod. Tot\u00e9\u017e plat\u00ed pro j\u00eddlo.<\/span><\/p>\n

Venkovn\u00ed teplota. Kdy\u017e je v\u00edce ne\u017e 25 \u00b0 C a bezv\u011bt\u0159\u00ed, kter\u00e9 by ochladilo na\u0161e t\u011blo, m\u011bli bychom v\u011bnovat je\u0161t\u011b v\u011bt\u0161\u00ed pozornost pocitu \u017e\u00edzn\u011b a zajistit, abychom m\u011bli na cestu dostatek tekutin.<\/span><\/p>\n

Pokud je velmi teplo, vlo\u017ete l\u00e1hev do mrazni\u010dky, ani\u017e byste ji naplnili \u00fapln\u011b,<\/b> proto\u017ee voda p\u0159i zmrazov\u00e1n\u00ed zv\u011bt\u0161uje sv\u016fj objem. Vyjm\u011bte ji p\u016fl hodiny p\u0159ed odjezdem, aby zmrazen\u00fd obsah trochu rozt\u00e1l.<\/span><\/p>\n

Tak\u00e9 v zim\u011b se pot\u00edme.<\/b> T\u011blo je ochlazov\u00e1no potem a pokud nos\u00edte hodn\u011b oble\u010den\u00ed, t\u011blo se bude v\u00edce potit, aby se ochladilo a udr\u017eelo si spr\u00e1vnou teplotu. V tomto p\u0159\u00edpad\u011b se \u0159i\u010fte v\u00fd\u0161e uveden\u00fdmi doporu\u010den\u00edmi.<\/span><\/p>\n

Nepijte velk\u00e9 mno\u017estv\u00ed tekutin najednou.<\/b> Jak jsme ji\u017e zm\u00ednili, pokud hydratujete p\u0159\u00edli\u0161, n\u00e1sledky mohou b\u00fdt v\u00e1\u017en\u00e9. Nejlep\u0161\u00ed je d\u00e1t si mal\u00e9 dou\u0161ky podle st\u00e1vaj\u00edc\u00edho pocitu \u017e\u00edzn\u011b.<\/span><\/p>\n

Na\u0161e rada je p\u00edt vodu, proto\u017ee na\u0161e t\u011bla se p\u0159irozen\u011b skl\u00e1daj\u00ed z p\u0159ibli\u017en\u011b 60% vody. Je to nejlep\u0161\u00ed tekutina, kter\u00e1 se ochlad\u00ed a hydratuje. <\/span>Pokud ji krom\u011b pitn\u00e9 vody konzumujete tak\u00e9 v potravin\u00e1ch, je to je\u0161t\u011b lep\u0161\u00ed.<\/b> Asi 20% vody, kterou pijeme ka\u017ed\u00fd den, poch\u00e1z\u00ed z potravin, zejm\u00e9na z ovoce a zeleniny. Vyberte si rostlinn\u00e9 potraviny, kter\u00e9 v\u00e1s hydratuj\u00ed p\u0159ed a po j\u00edzd\u011b na kole, jsou skv\u011bl\u00fdm zdrojem miner\u00e1ln\u00edch sol\u00ed, kter\u00e9 mus\u00edme po cvi\u010den\u00ed doplnit.<\/span> Pod\u00edvejte se na 10 n\u00e1pad\u016f, jak po j\u00edzd\u011b na kole dob\u00edt vnit\u0159n\u00ed baterie.<\/span><\/a><\/p>\n

A co sm\u011bsi pr\u00e1\u0161kov\u00fdch n\u00e1poj\u016f nebo jin\u00e9 druhy n\u00e1poj\u016f?<\/b> Jak jsme ji\u017e zm\u00ednili, krom\u011b vody m\u016f\u017eete b\u011bhem cvi\u010den\u00ed pou\u017e\u00edvat tak\u00e9 soli nebo sacharidy, ale nezapome\u0148te, \u017ee v\u00e1\u0161 v\u00fdkon magicky nezlep\u0161\u00ed. Nebudeme v\u00e1m \u0159\u00edkat, \u017ee po z\u00e1vod\u011b nebo proj\u00ed\u017e\u010fce si nem\u016f\u017eete d\u00e1t limon\u00e1du nebo pivko, ale nebudeme v\u00e1m doporu\u010dovat ani pivo a jin\u00e9 alkoholick\u00e9 n\u00e1poje s t\u00edm, \u017ee prosp\u011bj\u00ed va\u0161emu zotaven\u00ed. Dejte si n\u011bco, proto\u017ee v\u00e1s to bav\u00ed, v\u017edy s m\u00edrou a s ohledem na to, \u017ee konzumace alkoholu m\u00e1 sv\u00e1 rizika a sladk\u00e9 nealkoholick\u00e9 n\u00e1poje jsou jednou z hlavn\u00edch p\u0159\u00ed\u010din obezity v z\u00e1padn\u00edm sv\u011bt\u011b.<\/span><\/p>\n

Posledn\u00ed rada je o cyklistick\u00fdch lahv\u00edch<\/a>. <\/b>V t\u00e9to studii<\/span><\/a> byly analyzov\u00e1ny r\u016fzn\u00e9 opakovan\u011b pou\u017eiteln\u00e9 n\u00e1doby na pit\u00ed, jako jsou cyklistick\u00e9 l\u00e1hve, a uvnit\u0159 byl objeven alarmuj\u00edc\u00ed po\u010det bakteri\u00ed. P\u0159esn\u011b 161 971<\/span> skupin tvo\u0159\u00edc\u00edch kolonie<\/span><\/a> na centimetr \u010dtvere\u010dn\u00ed (CFU \/ m2); ve srovn\u00e1n\u00ed s pr\u016fm\u011brnou miskou pro dom\u00e1c\u00ed mazl\u00ed\u010dky, kter\u00e1 m\u00e1 47 383 CFU. Proto <\/span>sv\u00e9 lahve po ka\u017ed\u00e9m pou\u017eit\u00ed umyjte, pravideln\u011b je kontrolujte a m\u011b\u0148te,<\/b> proto\u017ee \u0161p\u00edna m\u00e1 tendenci se hromadit na nejt\u011b\u017e\u0161\u00edch m\u00edstech a mohou se snadno st\u00e1t \u017eivnou p\u016fdou pro bakterie.<\/span><\/p>\n

Jak um\u00fdvat cyklistick\u00e9 lahve?<\/b><\/p>\n

\"\"<\/span><\/a><\/b><\/p>\n

Sterilizace je jedin\u00fd zp\u016fsob, jak zab\u00edt bakterie a jin\u00e9 mikroorganismy. To znamen\u00e1 dosa\u017een\u00ed velmi vysok\u00fdch teplot, tud\u00ed\u017e nen\u00ed dobr\u00e9 pou\u017e\u00edvat klasick\u00e9 steriliz\u00e1tory. M\u016f\u017eete si vybrat jin\u00e9 produkty nebo metody sterilizace. Nap\u0159. ty, kter\u00e9 se pou\u017e\u00edvaj\u00ed k dezinfekci kojeneck\u00fdch lahv\u00ed a p\u0159\u00edslu\u0161enstv\u00ed.<\/span><\/p>\n

Cyklistick\u00e1 l\u00e1hev by se m\u011bla um\u00fdvat horkou vodou a jarem hned po j\u00edzd\u011b.<\/b> Zam\u011b\u0159te se na trysku. Po\u0159\u00e1dn\u011b vymyjte a vysu\u0161te. Nepou\u017e\u00edvejte my\u010dku, pokud ji zap\u00edn\u00e1te na v\u00edce jak 40\u00ba C.<\/span><\/p>\n

M\u016f\u017eete tak\u00e9 zv\u00e1\u017eit v\u00fdrobky pou\u017e\u00edvan\u00e9 k dezinfekci ovoce a zeleniny nebo p\u0159idat n\u011bkolik kapek potravin\u00e1\u0159sk\u00e9ho b\u011blidla (1,5 ml b\u011blidla na 1 litr vody). Nechejte roztok n\u011bkolik minut reagovat a pot\u00e9 l\u00e1hev d\u016fkladn\u011b opl\u00e1chn\u011bte. Ujist\u011bte se, \u017ee udr\u017eujete spr\u00e1vn\u00fd pod\u00edl b\u011blidla a vody.<\/span><\/p>\n

Dal\u0161\u00ed alternativou jsou dezinfek\u010dn\u00ed tablety pro opakovan\u011b pou\u017eiteln\u00e9 lahve. Existuje mnoho mo\u017enost\u00ed a zna\u010dek, ale nejjednodu\u0161\u0161\u00ed zp\u016fsob je prost\u011b um\u00fdt lahev ru\u010dn\u011b po ka\u017ed\u00e9m pou\u017eit\u00ed. Pamatujte si, \u017ee je to v\u011bc, kter\u00e1 nebude slou\u017eit v\u011b\u010dn\u011b; v ur\u010dit\u00e9m okam\u017eiku bude t\u0159eba ji vym\u011bnit, ale \u010d\u00edm v\u00edce se o ni budete starat, t\u00edm d\u00e9le vydr\u017e\u00ed. Je to logick\u00e9, stejn\u011b jako se nap\u00edt, kdy\u017e m\u00e1te \u017e\u00edze\u0148.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Prvn\u00ed rada, kterou pro v\u00e1s m\u00e1me, je: nev\u011b\u0159te m\u00fdt\u016fm o hydrataci pro cyklisty. Abyste l\u00e9pe rozum\u011bli, d\u00e1me v\u00e1m p\u0159\u00edklad n\u011bkter\u00fdch \u201edoporu\u010den\u00ed\u201c, s nimi\u017e se m\u016f\u017eete setkat p\u0159i hled\u00e1n\u00ed informac\u00ed o hydrataci p\u0159i j\u00edzd\u011b na kole: Nev\u011b\u0159te pouze sv\u00e9mu t\u011blu. Nem\u016f\u017eete se spol\u00e9hat jen na sv\u016fj mozek, abyste v\u011bd\u011bli, \u017ee m\u00e1te \u017e\u00edze\u0148. To nesta\u010d\u00ed. Na kole… <\/p>\n

\u010ct\u011bte v\u00edceHydrata\u010dn\u00ed tipy pro cyklisty<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":17061,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[236],"tags":[],"class_list":["post-24872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cyklistika-pro-zacatecniky"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24872","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=24872"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24872\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/17061"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=24872"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=24872"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=24872"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}