V\u00fccudun fonksiyonlar\u0131n\u0131 yerine getirebilmesi i\u00e7in gereken s\u0131v\u0131 miktar\u0131n\u0131n kar\u015f\u0131lanamamas\u0131 durumunda dehidrasyon olu\u015fur. V\u00fccudun a\u015f\u0131r\u0131 s\u0131v\u0131 kaybetmesi veya yeteri kadar s\u0131v\u0131 alamamas\u0131 olarak tan\u0131mlanan dehidrasyon, kaybedilen s\u0131v\u0131n\u0131n miktar\u0131na g\u00f6re hafif, orta ve \u015fiddetli olmak \u00fczere 3 \u015fekilde incelenir. A\u011f\u0131r dehidrasyon insan hayat\u0131n\u0131 ciddi derecede tehdit eden \u00f6nemli bir sa\u011fl\u0131k problemidir.<\/p>
Dehidrasyon, sporcularda sadece atletik performans\u0131 d\u00fc\u015f\u00fcrmekle kalmaz bununla birlikte ciddi derecede sa\u011fl\u0131k sorunlar\u0131na hatta \u00f6l\u00fcmlere bile yol a\u00e7abilmektedir. \u00d6zellikle uzun s\u00fcreli dayan\u0131kl\u0131l\u0131k gerektiren yar\u0131\u015fma ve antrenman ortamlar\u0131nda sporcular\u0131n hidrasyon d\u00fczeyinin takip edilmesi ve uygun hidrasyon d\u00fczeyinin sa\u011flanmas\u0131 performans\u0131n maksimum d\u00fczeye \u00e7\u0131kar\u0131lmas\u0131nda \u00f6nem ta\u015f\u0131maktad\u0131r.<\/p>
S\u0131v\u0131 kayb\u0131 \u00f6zellikle yaz aylar\u0131nda yap\u0131lan uzun soluklu m\u00fcsabakalar ve bu m\u00fcsabakalar\u0131n antrenmanlar\u0131nda s\u0131k s\u0131k g\u00f6r\u00fcl\u00fcr. San\u0131lan\u0131n aksine s\u0131v\u0131 kayb\u0131n\u0131n tek mekanizmas\u0131 terleme de\u011fildir.<\/p>
Dehidrasyon Nas\u0131l Olu\u015fur?<\/strong><\/p> Spor s\u0131ras\u0131nda yak\u0131lan besinler v\u00fccut \u0131s\u0131s\u0131n\u0131n y\u00fckselmesine neden olur. Artan v\u00fccut \u0131s\u0131s\u0131 y\u00fczeysel k\u0131lcal damarlar\u0131n geni\u015flemesi sonucunda terleme ile d\u0131\u015far\u0131 at\u0131lmaya \u00e7al\u0131\u015f\u0131l\u0131r.<\/p> Ayr\u0131ca artan kalp h\u0131z\u0131 ve kan bas\u0131nc\u0131 kan\u0131n b\u00f6breklerden daha h\u0131zl\u0131 at\u0131lmas\u0131na ve ikincil s\u0131v\u0131 kay\u0131plar\u0131na sebep olur.<\/p> Bunlarla beraber beynimizin susama hissini bask\u0131lamas\u0131ndan dolay\u0131 egzersiz s\u0131ras\u0131nda s\u0131v\u0131 al\u0131m\u0131 susama hissine ba\u011fl\u0131 olarak de\u011fil d\u00fczenli ve s\u00fcrekli yap\u0131lmal\u0131d\u0131r.<\/p> Dehidrasyon Belirtileri<\/strong><\/p> V\u00fccutta s\u0131v\u0131 kayb\u0131yla beraber kan hacmi azal\u0131r. Azalan kan hacmi ile ihtiya\u00e7lar\u0131n\u0131 kar\u015f\u0131lamak isteyen v\u00fccut kalp at\u0131\u015f h\u0131z\u0131n\u0131 artt\u0131r\u0131r, d\u0131\u015f organlara ve dokulara kan ak\u0131\u015f\u0131n\u0131 azaltarak daha hayati organlara kan ak\u0131m\u0131n\u0131 y\u00f6nlendirir.<\/p> Deri ve daha d\u0131\u015f dokulara giden kan miktar\u0131n\u0131n azalmas\u0131yla birlikte v\u00fccutta olu\u015fan \u0131s\u0131y\u0131 atmak i\u00e7in kullan\u0131lan ana yollardan biri kapanm\u0131\u015f olur. Bu nedenle v\u00fccut \u0131s\u0131s\u0131 h\u0131zl\u0131 bir \u015fekilde artmaya ba\u015flar. Devam eden s\u00fcre\u00e7te s\u0131v\u0131 kayb\u0131 devam eder ve hacim a\u00e7\u0131\u011f\u0131 tamamlanamazsa kalp at\u0131\u015f\u0131 yava\u015flar y\u00fczeyselle\u015fir ve yorgunluk ciddi bir \u015fekilde hissedilmeye ba\u015flar.<\/p> D\u00fc\u015f\u00fck seviyelerdeki dehidrasyon tablolar\u0131 bile psikolojik sorunlara yol a\u00e7maktad\u0131r. V\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %2\u2019sini kaybeden bir sporcunun egzersiz performans\u0131 azal\u0131rken, a\u011f\u0131rl\u0131\u011f\u0131n\u0131n %3-5 miktar\u0131n\u0131 kaybeden bir sporcunun ise karar verme mekanizmas\u0131 bozulur, kramplar meydana gelir ve egzersiz performans\u0131nda %10-20 aras\u0131nda bir d\u00fc\u015f\u00fc\u015f ya\u015fan\u0131r.<\/p> Su i\u00e7menize ra\u011fmen ge\u00e7meyen susama hissi, miktar\u0131 azalm\u0131\u015f ve rengi koyula\u015fm\u0131\u015f idrar ve kab\u0131zl\u0131k, ba\u015f a\u011fr\u0131s\u0131, h\u0131zl\u0131 ve y\u00fczeysel soluk alma, semptomlardan bir veya birka\u00e7 tanesini ya\u015f\u0131yorsan\u0131z h\u0131zl\u0131 bir \u015fekilde s\u0131v\u0131 ve elektrolit al\u0131m\u0131n\u0131z\u0131 g\u00f6zden ge\u00e7irmeli, egzersiz s\u0131ras\u0131nda ya\u015fad\u0131\u011f\u0131n\u0131z kilo kayb\u0131n\u0131z\u0131 tespit etmeli ve h\u0131zla yerine koymal\u0131s\u0131n\u0131z.<\/p> Spor yaparken v\u00fccut \u0131s\u0131s\u0131n\u0131n y\u00fckselmesi terlemeyi artt\u0131r\u0131r. Bunun i\u00e7in v\u00fccut \u0131s\u0131n\u0131z\u0131 h\u0131zla d\u0131\u015far\u0131 transfer edecek nitelikte k\u0131yafetler tercih etmeniz gerekmektedir.<\/p> Kahve ve \u00e7ay ciddi di\u00fcretik (s\u0131v\u0131 at\u0131c\u0131) \u00f6zelli\u011fe sahiptir. Antrenman \u00f6ncesi, sonras\u0131 ve s\u0131ras\u0131nda kafein al\u0131m\u0131n\u0131z\u0131 k\u0131s\u0131tlaman\u0131z v\u00fccudunuzun s\u0131v\u0131 kayb\u0131n\u0131 azaltmas\u0131na yard\u0131mc\u0131 olacakt\u0131r.<\/p> Egzersiz s\u0131ras\u0131nda sporcular\u0131n kaybettikleri gram ba\u015f\u0131na 1,5 gram ek olarak s\u0131v\u0131 almalar\u0131 \u00f6nerilmekte. Bu \u00f6neri takibi zor olmak ile uygulamas\u0131 da olduk\u00e7a \u00f6zen gerektirmektedir.<\/p> Egzersizden 2 saat \u00f6nce 500 ml, 15 dakika \u00f6nce 200 ml, egzersiz s\u0131ras\u0131nda 20 dakikada bir 150 ml ve sonras\u0131nda ise 400 ml s\u0131v\u0131 alarak dehidrasyon olu\u015fumunun \u00f6n\u00fcne ge\u00e7ebilirsiniz.<\/p>\n\n