Taková obyčejná věc, jako pitný režim nám dokáže zásadně zkvalitnit život. Některým z nás naopak život dost znepříjemnit. Obzvlášť, pokud pitný režim nedodržujeme. Cítíte se dlouhodobě unavení, nesoustředění, bolí vás často hlava? Než sáhnete po zázračných čínských bylinkách, zeleném ječmenu a podobným předraženým zázrakům. Schválně, zkuste si někdy spočítat, kolik vypijete za den tekutin.
Když pijeme málo tekutin
Mírný, ale dlouhodobý nedostatek tekutin může mít za následek nepříjemnosti jako je zácpa, bolest hlavy, únava, nesoustředěnost, poruchy kognitivních funkcí, poruchy ledvin, vznik ledvinových a močových kamenů, časté infekce močových cest atd. Není toho zrovna málo, že?
Kolik bychom měli vypít denně tekutin?
Potřeba tekutin je pro každého z nás individuální. Zaleží totiž na mnoha faktorech. Např. na tělesné hmotnosti, věku, pohlaví, složení a množství stravy (obsah vody, soli, bílkovin, vlákniny), tělesné aktivitě, teplotě a vlhkosti prostředí včetně proudění vzduchu, druhu oblečení a teplotě těla, aktuálním zdravotním stavu, zavodnění organismu atd. Zvýšenou potřebu tekutin pak máme, když je horko nebo zima, při horečce, průjmu a zvracení, nebo když vykonáváme větší fyzickou činnost. Například při intenzivním sportu můžeme potřebovat až litr vody za hodinu. Zvýšenou potřebu tekutin mají také kojící maminky.
Nicméně obecné doporučení je v průměru 2 l tekutin za den. Tedy přesněji, doporučení týkající se pitného režimu jsou taková, že:
– ženy 2 l tekutin denně ( i těhotné)
– kojící ženy + 700 ml navíc (tedy 2.7 l)
– muži 2,5 l tekutin denně
Další zdroje uvádí jako doporučený příjem tekutin 35 ml na kg hmotnosti. Což znamená, pokud vážíte 70 kg, tak 70 kg x35 ml=2450 ml=2,5 l. Nemyslím si, že je nutné, soustředit se na tahle konkrétní čísla. Ale obecná doporučení nám mohou pomoci v tom, abychom si udělali obrázek o našem pitném režimu.
NEJDŮLEŽITĚJŠÍ je myslet na to, abychom pili v průběhu celého dne a předcházeli pocitu žízně.
TIP: Pokud už máte pocit žízně, znamená to, že tělo má nedostatek vody. Proto je fajn pravidelně pít, i když žízeň zrovna nemáte. Můžete si připravit nápoje na celý den už ráno. Nebo mějte plnou sklenici s nápojem vždy na očích. Pijte ke každému jídlu. Ideálně se každou hodinu napijte.
Jaké nápoje bychom měli pít častěji?
Nejvhodnějším nápojem je samozřejmě čistá pitná voda. Nicméně pitný režim si můžete zpestřit vodou ochucenou bylinkami, slabým neslazeným čajem, slabě až středně mineralizovanými vodami (obsah rozpuštěných látek do 500 mg/l – tuto informaci vždy najdete na obalu láhve). Patří sem např. Rajec, Toma Natura, Aquila.
Pro občasné zpestření pak můžete popíjet vodu ochucenou mraženým/čerstvým ovocem, nebo citrónem – omezeně z toho důvodu, že zde hrozí poškození zubní skloviny při pravidelném dlouhodobém popíjení takových nápojů.
Nevhodné nápoje pro dodržování pitného režimu
Abych byla přesná, tedy nápoje, které bychom měli pít méně často: limonády, ochucené minerálky, kolové nápoje, energetické drinky, džusy, sirupy, domácí šťávy. Důvodem je cukr, který jednak zvyšuje pocit žízně a jednak má vyšší kalorickou hodnotu. A v neposlední řadě nadměrné pití sladkých nápojů přispívá ke vzniku zubního kazu.
Také pozor na sycené nápoje oxidem uhličitým. Tento plyn způsobuje nadýmání, tedy nadměrné rozpětí žaludku a zvyšuje pocit uhašení žízně, což pak může mít za následek to, že budeme nedostatečně pít.
A co pitný režim dětí?
Ani u dětí bych se nesoustředila na konkrétní čísla, protože stejně jako u dospělých, je třeba zohledit i další věci. Jako počasí, zda je dítě zdravé, fyzickou aktivitu atd. U menších dětí spíš zkusme myslet na to, aby měly nápoj neustále na očích, případně v pravidelných intervalech nápoje dětem nabízejme (ale nenuťme). Větším dětem pak nezapomeňme přibalit nápoj ke každé svačině do školy, do kroužků či delší cesty atd.
Nicméně, pomocí níže uvedených hodnot (EFSA) si můžete orientačně vypočítat, kolik by vaše děti měly denně vypít tekutin:
– 1 až 2 roky — 1100-1200 ml
– 2 až 3 roky – 1300 ml
– 4 až 8 let – 1600 ml
– 9 až 13 let – 1900 – 2100 ml
od 14 let pitný režim jako dospělí
Pokud se vám tento článek líbil, můžete jej sdílet s přáteli na sociálních sítích.
Zdroje:
[online]. 2011, 242-244 [cit. 2022-11-19]. Dostupné z:
https://www.praktickelekarenstvi.cz/artkey/lek-201105-0010_Mineralni_vody_ve_vyzive_a_terapii.php
Úvodní obrázek– vlastní foto autorky článku.
Další zajímavé informace k článku:
Michaela Smolková
Autorka článku, Ing. Michaela Smolková, specialistka na kvalitu potravin a výživu.
Vystudovala obor Chemie a technologie potravin na UTB ve Zlíně. Od roku 2011 pracuje v potravinářství v oblasti vývoje, zajištění bezpečnosti a kvality potravin. Od roku 2021 se také věnuje vzdělávání veřejnosti v preventivní výživě a výběru kvalitních potravin.
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Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Your point of view caught my eye and was very interesting. Thanks. I have a question for you.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Your article helped me a lot, is there any more related content? Thanks!
I don’t think the title of your article matches the content lol. Just kidding, mainly because I had some doubts after reading the article.
Your article helped me a lot, is there any more related content? Thanks!
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Can you be more specific about the content of your article? After reading it, I still have some doubts. Hope you can help me.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thanks for sharing. I read many of your blog posts, cool, your blog is very good.
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?
Thank you for your sharing. I am worried that I lack creative ideas. It is your article that makes me full of hope. Thank you. But, I have a question, can you help me?