{"id":17,"date":"2026-10-13T15:03:40","date_gmt":"2026-10-13T15:03:40","guid":{"rendered":"http:\/\/sosfed.xyz\/index.php\/sporda-sivi-dengesi\/"},"modified":"2026-10-13T15:03:40","modified_gmt":"2026-10-13T15:03:40","slug":"sporda-sivi-dengesi","status":"publish","type":"page","link":"https:\/\/sosfed.xyz\/index.php\/sporda-sivi-dengesi\/","title":{"rendered":"Sporda S\u0131v\u0131 Dengesi: Ne Zaman, Ne Kadar Su \u0130\u00e7meli?"},"content":{"rendered":"<p>Egzersiz s\u0131ras\u0131nda v\u00fccut, terleme yoluyla s\u0131v\u0131 kaybeder. Bu s\u0131v\u0131n\u0131n yerine konmamas\u0131, performans\u0131n d\u00fc\u015fmesine, yorgunlu\u011fa ve s\u0131cak havalarda ciddi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir.<\/p>\n<h2>Susuzlu\u011fun performansa etkisi<\/h2>\n<p>Hafif d\u00fczeyde susuzluk bile dayan\u0131kl\u0131l\u0131\u011f\u0131, dikkati ve kas performans\u0131n\u0131 olumsuz etkileyebilir. Ba\u015f a\u011fr\u0131s\u0131, ba\u015f d\u00f6nmesi ve kramplar da susuzlu\u011fa ba\u011fl\u0131 g\u00f6r\u00fclebilir.<\/p>\n<h2>Antrenman \u00f6ncesi<\/h2>\n<p>Antrenmana susam\u0131\u015f olarak ba\u015flamamak i\u00e7in g\u00fcn boyunca d\u00fczenli su i\u00e7mek ve antrenmandan \u00f6nce de bir miktar su i\u00e7mek \u00f6nerilir.<\/p>\n<h2>Antrenman s\u0131ras\u0131<\/h2>\n<p>Uzun ve yo\u011fun antrenmanlarda d\u00fczenli aral\u0131klarla k\u00fc\u00e7\u00fck yudumlarla su i\u00e7mek gerekir. K\u0131sa ve hafif antrenmanlarda ise genellikle su yeterlidir.<\/p>\n<h2>Antrenman sonras\u0131<\/h2>\n<p>Antrenman sonras\u0131nda kaybedilen s\u0131v\u0131n\u0131n yerine konmas\u0131 i\u00e7in su i\u00e7meye devam etmek gerekir. \u0130drar renginin a\u00e7\u0131k olmas\u0131, yeterli s\u0131v\u0131 al\u0131m\u0131n\u0131n basit bir g\u00f6stergesidir.<\/p>\n<h2>S\u0131cak havada spor<\/h2>\n<p>Ankara&#8217;n\u0131n s\u0131cak yaz g\u00fcnlerinde \u00f6\u011fle saatlerinde a\u00e7\u0131k havada spor yapmak, s\u0131cak \u00e7arpmas\u0131 riskini art\u0131r\u0131r. Sabah erken ya da ak\u015fam serinli\u011finde spor yapmak, a\u00e7\u0131k renkli ve hafif k\u0131yafetler giymek ve bol su i\u00e7mek gerekir.<\/p>\n<h2>Elektrolitler<\/h2>\n<p>\u00c7ok uzun s\u00fcren ve yo\u011fun terlemeye neden olan egzersizlerde, s\u0131v\u0131 ile birlikte tuz gibi elektrolit kayb\u0131 da olur. Bu durumda yaln\u0131zca su yerine elektrolit i\u00e7eren i\u00e7ecekler gerekebilir. K\u0131sa antrenmanlarda \u015fekerli spor i\u00e7eceklerine genellikle ihtiya\u00e7 yoktur.<\/p>\n<h2>A\u015f\u0131r\u0131 su t\u00fcketimi<\/h2>\n<p>\u00c7ok uzun egzersizlerde a\u015f\u0131r\u0131 miktarda yaln\u0131zca su i\u00e7mek de nadiren sorunlara yol a\u00e7abilir. S\u0131v\u0131 al\u0131m\u0131n\u0131 ihtiyaca g\u00f6re dengelemek gerekir.<\/p>\n<p>Y\u00fczme s\u0131ras\u0131nda s\u0131v\u0131 kayb\u0131 i\u00e7in <a href=\"http:\/\/sosfed.xyz\/index.php\/ankarada-yuzme\/\">Ankara&#8217;da y\u00fczme<\/a> yaz\u0131m\u0131za bakabilirsiniz. Di\u011fer sayfalar <a href=\"http:\/\/sosfed.xyz\/\">ana sayfada<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Egzersiz s\u0131ras\u0131nda v\u00fccut, terleme yoluyla s\u0131v\u0131 kaybeder. Bu s\u0131v\u0131n\u0131n yerine konmamas\u0131, performans\u0131n d\u00fc\u015fmesine, yorgunlu\u011fa ve s\u0131cak havalarda ciddi sa\u011fl\u0131k sorunlar\u0131na yol a\u00e7abilir. Susuzlu\u011fun performansa etkisi Hafif d\u00fczeyde susuzluk bile dayan\u0131kl\u0131l\u0131\u011f\u0131, dikkati ve kas performans\u0131n\u0131 olumsuz etkileyebilir. Ba\u015f a\u011fr\u0131s\u0131, ba\u015f d\u00f6nmesi ve kramplar da susuzlu\u011fa ba\u011fl\u0131 g\u00f6r\u00fclebilir. Antrenman \u00f6ncesi Antrenmana susam\u0131\u015f olarak ba\u015flamamak i\u00e7in g\u00fcn boyunca [&hellip;]<\/p>\n","protected":false},"author":0,"featured_media":0,"parent":0,"menu_order":9,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-17","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages\/17","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/comments?post=17"}],"version-history":[{"count":2,"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions"}],"predecessor-version":[{"id":40,"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/pages\/17\/revisions\/40"}],"wp:attachment":[{"href":"https:\/\/sosfed.xyz\/index.php\/wp-json\/wp\/v2\/media?parent=17"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}