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        <div id="content-top1">Page 42 - alanya dergi sayi 27</div>
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    <pre style="white-space:pre-line"><code>SPOR YAPARKEN NE KADAR
                            SIVI TÃœKETÄ°LMELÄ°
Diyetisyen Erkan YAVUZ
formtime@hotmail.com
formtimealanya@hotmail.com

ïƒœÄ°nsan vÃ¼cudunun ortalama % 60â€™Ä± sudur. Bu suyun % 65â€™i                 (0.5-0.7 g/L Na iÃ§eriÄŸi)
          hÃ¼cre iÃ§inde, %35â€™i hÃ¼cre dÄ±ÅŸÄ±ndadÄ±r. YaÄŸ dokularÄ±nÄ±n su      * Egzersiz SonrasÄ±nda
          miktarÄ± dÃ¼ÅŸÃ¼k (% 10-15), kas dokularÄ±nÄ±n yÃ¼ksektir (% 70-     â€“ Kesin bir Ã¶neri yoktur
 75). Bu nedenle kas kitlesi yÃ¼ksek olanlarda % 70, obezlerde % 40,     â€“ Egzersiz Ã¶ncesi ve sonrasÄ± farkÄ±n % 150-200â€™Ã¼ sÄ±vÄ± verildiÄŸinde
 spor yapmayan erkeklerde % 60 ve spor yapmayan bayanlarda %            tam bir rehidrasyon saÄŸlanabilir.
 50 oranÄ±nda su bulunmaktadÄ±r.

HÃ¼crelerin yaÅŸamsal faaliyetleri ve bu sayede vÃ¼cut fonksiyonlarÄ±-      VÃ¼cutta sÄ±vÄ± miktarÄ±nÄ±n azalmasÄ±na baÄŸlÄ± olarak birÃ§ok saÄŸlÄ±k prob-
nÄ±n yerine getirilmesi, vÃ¼cudun su dengesinin korunmasÄ± ile mÃ¼m-        lemi oluÅŸabilmekte ve performans azalmaktadÄ±r. Sporcular, idrar
kÃ¼ndÃ¼r. Bu dengenin korunmasÄ±na hidrasyon denir.                        renklerine bakarak vÃ¼cutlarÄ±ndaki sÄ±vÄ±nÄ±n yeterli olup olmadÄ±ÄŸÄ±nÄ±
Su, iÃ§ecekler ve yiyeceklerle vÃ¼cuda alÄ±nmaktadÄ±r. Genel olarak         anlayabilirler. Ä°drar renginin koyu (vitamin kullanÄ±mlarÄ± dÄ±ÅŸÄ±nda)
spor yapmayan bireylerde gÃ¼nlÃ¼k 2000-2500 ml sÄ±vÄ± alÄ±mÄ± yeterli         olmasÄ±, vÃ¼cuttaki sÄ±vÄ± miktarÄ±nÄ±n yetersiz olduÄŸunu gÃ¶stermektedir
olmaktadÄ±r. Sporcularda Ã¶zellikle terle deriden sÄ±vÄ± kayÄ±plarÄ±nÄ±n faz-  ve idrar aÃ§Ä±k renk olana kadar sÄ±vÄ± tÃ¼ketimi artÄ±rÄ±lmalÄ±dÄ±r.
la olmasÄ± nedeni ile sÄ±vÄ± ihtiyacÄ± artmaktadÄ±r.
Egzersiz sÄ±rasÄ±nda kaslar ekstra sÄ±caklÄ±k Ã¼retmektedir. Egzersiz sÄ±-    AyrÄ±ca Ã§ok kÄ±sa sÃ¼rede aÄŸÄ±rlÄ±k deÄŸiÅŸimleri de (bir gÃ¼n iÃ§inde spor-
rasÄ±nda artan sÄ±caklÄ±ÄŸÄ±n (hipertermi) dÃ¼ÅŸÃ¼rÃ¼lmesinde temel faktÃ¶r       cunun 1.5-2 kg aÄŸÄ±rlÄ±k kaybetmesi) vÃ¼cutta sÄ±vÄ± kaybÄ±nÄ± gÃ¶sterebil-
terlemedir. Normal koÅŸullarda terleme, deri yÃ¼zeyinin Ä±slanmasÄ±nÄ±       mektedir. Sporcu, antrenman Ã¶ncesi ve sonrasÄ± tartÄ±larak ne kadar
saÄŸlar. Bu suyun buharlaÅŸmasÄ±, deriyi soÄŸutur. VÃ¼cut terleyerek,        sÄ±vÄ± kaybettiÄŸini anlayabilir. Bu  miktarÄ±n
vÃ¼cut iÃ§i sÄ±caklÄ±ÄŸÄ±nÄ± 37-38 C arasÄ±nda tutar. Nemli- sÄ±cak              yaklaÅŸÄ±k 1.5 katÄ±nÄ± alarak vÃ¼cu-
ortamlarda Ã§alÄ±ÅŸÄ±rken Ã§ok terlenir fakat bu terlemenin so-              dunun sÄ±vÄ± dengesini tekrar
ÄŸutucu etkisi fazla deÄŸildir.                                           normal dÃ¼zeye getirebilir.

Egzersiz sÄ±rasÄ±nda sÄ±vÄ± dengesini koruyan sporcularÄ±n,
optimal egzersiz performansÄ±na ulaÅŸtÄ±ÄŸÄ± ve ilerleyen de-
hidrasyonun (vÃ¼cuttaki sÄ±vÄ± miktarÄ±nÄ±n azalmasÄ±) perfor-
mansÄ± olumsuz yÃ¶nde etkilediÄŸi bilinmektedir.AyrÄ±ca sporcular
iÃ§in dehidrasyon, yaÅŸamÄ± tehdit eden sÄ±cak bitkinliÄŸi ve sÄ±cak Ã§arp-
masÄ± risklerini de arttÄ±rmaktadÄ±r. Sporcularda % 2-3â€™lÃ¼k sÄ±vÄ± kayÄ±p-
larÄ±nda (aerobik kapasite % 10-20 azalÄ±r) performans etkilenir, %
4-5 kayÄ±p performansÄ± % 20-30 oranÄ±nda azaltabilmektedir.

Terle birlikte en Ã§ok kaybedilen mineraller olan sodyum ve potas-
yumdur. KayÄ±plar ortamÄ±n sÄ±caklÄ±ÄŸÄ±na, hidrasyona, egzersiz yoÄŸun-
luÄŸuna ve sÃ¼resine gÃ¶re deÄŸiÅŸkenlik gÃ¶sterir.

Sporcular, egzersize vÃ¼cutlarÄ±nda yeterli miktardaki sÄ±vÄ± ile baÅŸla-
malÄ±dÄ±r. Egzersizden 2-3 saat Ã¶nce 400-600 ml sÄ±vÄ± tÃ¼ketimi Ã¶ne-
rilirken, bu uygulama egzersiz Ã¶ncesi optimal sÄ±vÄ± dengesini saÄŸla-
dÄ±ÄŸÄ± gibi fazla sÄ±vÄ±nÄ±n idrarla atÄ±mÄ± iÃ§in de sporcuya gerekli sÃ¼reyi
tanÄ±maktadÄ±r.

Sporcu iÃ§ecekleri sporcuya egzersiz sÄ±rasÄ±nda az miktarda karbon-
hidrat ve terle kaybettiÄŸi mineralleri de saÄŸladÄ±ÄŸÄ± iÃ§in Ã¶nerilmekte-
dir. 1 saat veya daha fazla sÃ¼ren mÃ¼sabakalarda ve antrenmanlarda
sporcu iÃ§eceklerinin kullanÄ±lmasÄ± uygundur. Egzersiz sÄ±rasÄ±nda kul-
lanÄ±lan sporcu iÃ§eceklerinin % 4-8 oranda karbonhidrat iÃ§ermesi
Ã¶nerilmektedir.
Amerikan Spor HekimliÄŸi Koleji (ACSM) SÄ±vÄ± AlÄ±mÄ± Ã–nerileri
aÅŸaÄŸÄ±daki ÅŸekildedir:

* Egzersiz Ã–ncesi
â€“ 24 saatte yeterli sÄ±vÄ± ( 1.5 ml /kkal)
â€“ 2 saat Ã¶nce 400-600 ml (ort. 500 ml)sÄ±vÄ±-idrar Ã§Ä±kÄ±ÅŸÄ± iÃ§in zaman
var.
â€“ Egzersizden hemen Ã¶nce 125-250 ml

* Egzersiz SÄ±rasÄ±nda
â€“ 600-1200 ml/saat veya her 15-20 dakikada 150-300 ml su
â€“ 15-20 derece sÄ±caklÄ±ÄŸÄ±nda % 4-8 CHO iÃ§eren sporcu iÃ§ecekleri

       42</code></pre>
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