{"id":27,"date":"2024-08-09T04:36:01","date_gmt":"2024-08-09T04:36:01","guid":{"rendered":"https:\/\/tusnad.com\/blog\/?p=27"},"modified":"2024-10-03T09:57:16","modified_gmt":"2024-10-03T09:57:16","slug":"hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi","status":"publish","type":"post","link":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi","title":{"rendered":"Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi"},"content":{"rendered":"<span class=\"rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Timp de citire:<\/span> <span class=\"rt-time\">5<\/span> <span class=\"rt-label rt-postfix\">minute<\/span><\/span>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"http:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi-1024x576.jpg\" alt=\"Hidratare corecta -Cata apa trebuie sa bei pe zi\" class=\"wp-image-35\" style=\"aspect-ratio:16\/9;object-fit:cover\" srcset=\"https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi-1024x576.jpg 1024w, https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi-300x169.jpg 300w, https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi-768x432.jpg 768w, https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi-1536x864.jpg 1536w, https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Hidratarea<\/strong> corect\u0103 este un subiect \u00eendelung discutat, iar recomand\u0103rile f\u0103cute popula\u021biei prin campaniile de informare public\u0103 par s\u0103 nu-\u0219i fi f\u0103cut efectul \u00een mod real. Mai ales \u00een timpul perioadelor caniculare, oamenii se supun zilnic pericolului deshidrat\u0103rii, prin consumul insuficient de ap\u0103.<\/p><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_67_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Cuprins<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #1e73be;color:#1e73be\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #1e73be;color:#1e73be\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Beneficiile_hidratarii\" title=\"Beneficiile hidrat\u0103rii\">Beneficiile hidrat\u0103rii<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Cata_apa_trebuie_sa_bei_in_functie_de_greutate\" title=\"C\u00e2t\u0103 apa trebuie s\u0103 bei \u00een func\u021bie de greutate\">C\u00e2t\u0103 apa trebuie s\u0103 bei \u00een func\u021bie de greutate<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Cata_apa_trebuie_sa_bei_in_functie_de_varsta\" title=\"C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei \u00een func\u021bie de v\u00e2rst\u0103\">C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei \u00een func\u021bie de v\u00e2rst\u0103<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Hidratarea_corecta_%E2%80%93_copii_de_1_%E2%80%93_3_ani\" title=\"Hidratarea corect\u0103 &#8211; copii de 1 &#8211; 3 ani\">Hidratarea corect\u0103 &#8211; copii de 1 &#8211; 3 ani<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Hidratarea_corecta_la_copiii_mai_mari\" title=\"Hidratarea corect\u0103 la copiii mai mari\">Hidratarea corect\u0103 la copiii mai mari<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Hidratarea_corecta_la_adulti\" title=\"Hidratarea corect\u0103 la adul\u021bi\">Hidratarea corect\u0103 la adul\u021bi<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Cata_apa_trebuie_sa_bei_in_sarcina\" title=\"C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei \u00een sarcin\u0103?\">C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei \u00een sarcin\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Factori_care_influenteaza_necesarul_de_apa\" title=\"Factori care influen\u021beaz\u0103 necesarul de ap\u0103\">Factori care influen\u021beaz\u0103 necesarul de ap\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Ce_se_intampla_daca_bei_prea_multa_apa\" title=\"Ce se \u00eent\u00e2mpl\u0103 dac\u0103 bei prea mult\u0103 ap\u0103\">Ce se \u00eent\u00e2mpl\u0103 dac\u0103 bei prea mult\u0103 ap\u0103<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\/#Ce_se_intampla_daca_nu_bei_suficienta_apa\" title=\"Ce se \u00eent\u00e2mpl\u0103 dac\u0103 nu bei suficient\u0103 ap\u0103\">Ce se \u00eent\u00e2mpl\u0103 dac\u0103 nu bei suficient\u0103 ap\u0103<\/a><\/li><\/ul><\/nav><\/div>\n\n\n\n\n<p>Recomandarea general\u0103 de 2 litri de ap\u0103 pe zi pentru un adult nu trebuie privit\u0103 drept cantitate fix\u0103, fiecare organism av\u00e2nd necesit\u0103\u021bile sale, \u00een func\u021bie de v\u00e2rst\u0103, greutate corporal\u0103 \u0219i al\u021bi factori. Afl\u0103 din acest articol care este cantitatea de ap\u0103 zilnic\u0103 recomandat\u0103 pentru tine, la ce te expui dac\u0103 nu consumi ap\u0103 c\u00e2t are nevoie corpul t\u0103u \u0219i care sunt semnele deshidrat\u0103rii.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Beneficiile_hidratarii\"><\/span><a id=\"_Toc172193067\">Beneficiile hidrat\u0103rii<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Trebuie s\u0103 \u00een\u021belegi c\u0103 indica\u021biile privind un consum optim de ap\u0103 nu \u021bin de mode trec\u0103toare \u0219i de trenduri ale momentului, ci sunt rezultatul unor studii temeinice privind func\u021bionarea organismului. \u00cen lipsa apei, mecanismele vitale ale omului sunt afectate, apar dezechilibre, st\u0103ri de r\u0103u \u0219i, pe termen lung, afec\u021biuni pe care le vei trata \u00een efectele lor \u0219i va fi prea t\u00e2rziu s\u0103 \u00eenl\u0103turi cauza.<\/p>\n\n\n\n<p>A\u0219adar, este mult mai bine s\u0103 previi dec\u00e2t s\u0103 tratezi. Iat\u0103 care sunt principalele beneficii ale hidrat\u0103rii corecte:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reglarea temperaturii corporale. Atunci c\u00e2nd este foarte cald sau c\u00e2nd ai febr\u0103, mecanismele interioare de reducere a temperaturii presupun procesul de transpira\u021bie, care nu se poate realiza \u00een absen\u021ba apei. Organismul consum\u0103 din rezervele sale, ceea ce duce la deshidratare.<\/li>\n\n\n\n<li>Stimuleaz\u0103 func\u021biile creierului \u0219i cre\u0219te nivelul de energie. Creierul este alc\u0103tuit din 75% ap\u0103, care \u00eel ajut\u0103 s\u0103 produc\u0103 neurotransmi\u021b\u0103tori \u0219i hormoni esen\u021biali. Un nivel optim de hidratare \u00eembun\u0103t\u0103\u021be\u0219te performan\u021bele cognitive, cre\u0219te viteza de reac\u021bie, aten\u021bia \u0219i concentrarea, \u00eenl\u0103tur\u0103 oboseala, ridic\u00e2nd nivelul de energie.<\/li>\n\n\n\n<li>Men\u021bine tensiunea arterial\u0103 \u00een limite normale. Apa sub\u021biaz\u0103 s\u00e2ngele, promoveaz\u0103 circula\u021bia optim\u0103 prin artere \u0219i vene \u0219i reduce tensiunea arterial\u0103.<\/li>\n\n\n\n<li>\u00cembun\u0103t\u0103\u021be\u0219te tranzitul intestinal, prevenind constipa\u021bia. De asemenea, o ap\u0103 cu un con\u021binut de minerale, \u00een special magneziu, stimuleaz\u0103 peristaltismul \u0219i mi\u0219c\u0103rile intestinale \u0219i contribuie la scaune normale. Este unul dintre <strong><a href=\"https:\/\/tusnad.com\/blog\/apa-minerala-beneficii-si-contraindicatii-pentru-organism\">beneficiile apelor minerale<\/a><\/strong>, de al c\u0103ror consum te po\u021bi bucura pentru prevenirea deshidrat\u0103rii.<\/li>\n\n\n\n<li>Sus\u021bine func\u021bia normal\u0103 a rinichilor, \u00eenl\u0103tur\u00e2nd pericolul de formare a calculilor renali. Apa \u00een cantit\u0103\u021bi optime \u00een organism face ca urina s\u0103 nu mai fie at\u00e2t de concentrat\u0103, iar mineralele \u0219i celelalte elemente sunt \u00eempiedicate s\u0103 se cristalizeze. O hidratare s\u0103n\u0103toas\u0103 ajut\u0103 rinichii s\u0103 dizolve \u0219i s\u0103 elimine pietrele \u0219i nisipul acumulat.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cata_apa_trebuie_sa_bei_in_functie_de_greutate\"><\/span><a id=\"_Toc172193068\">C\u00e2t\u0103 apa trebuie s\u0103 bei \u00een func\u021bie de greutate<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/tusnad.com\/blog\/care-este-rolul-apei-in-organism\">Rolul apei \u00een organism<\/a><\/strong> este esen\u021bial, iar cantitatea de ap\u0103 necesar\u0103 depinde de necesit\u0103\u021bile fiec\u0103rui organism. O persoan\u0103 cu o mas\u0103 corporal\u0103 mai ridicat\u0103 va avea nevoie de mai mult\u0103 ap\u0103 pentru a \u00eentre\u021bine celulele \u0219i func\u021biile vitale. Iat\u0103 cum trebuie s\u0103 arate consumul de ap\u0103 \u00een func\u021bie de num\u0103rul de kilograme:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1.6 &#8211; 2.0 l pentru 40-50 kg<\/li>\n\n\n\n<li>2.0 &#8211; 2.4 l pentru 50-60 kg<\/li>\n\n\n\n<li>2.4 &#8211; 2.8 l pentru 60-70 kg<\/li>\n\n\n\n<li>2.8 &#8211; 3.2 l pentru 70-80 kg<\/li>\n\n\n\n<li>3.2 &#8211; 3.6 l pentru 80-90 kg<\/li>\n\n\n\n<li>3.6 &#8211; 4.0 l pentru 90-100 kg.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cata_apa_trebuie_sa_bei_in_functie_de_varsta\"><\/span><a id=\"_Toc172193069\">C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei \u00een func\u021bie de v\u00e2rst\u0103<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Nu numai greutatea corporal\u0103 dicteaz\u0103 necesarul zilnic de ap\u0103 \u00een organism, ci \u0219i v\u00e2rsta, de multe ori legat\u0103 \u0219i de mas\u0103, dar \u0219i de procesele specifice de cre\u0219tere \u0219i dezvoltare, precum \u0219i de alte necesit\u0103\u021bi fiziologice.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hidratarea_corecta_%E2%80%93_copii_de_1_%E2%80%93_3_ani\"><\/span>Hidratarea corect\u0103 &#8211; copii de 1 &#8211; 3 ani<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>La copiii de 1-3 ani, consumul de ap\u0103 recomandat este de 1 l pe zi. De regul\u0103, cei mici au un mecanism de reglare foarte bun \u0219i simt c\u00e2nd trebuie s\u0103 bea ap\u0103. Este bine s\u0103 aib\u0103 \u00eentotdeauna recipientul la dispozi\u021bie \u00een timpul activit\u0103\u021bilor pe care le desf\u0103\u0219oar\u0103, dar \u0219i pe timpul nop\u021bii.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hidratarea_corecta_la_copiii_mai_mari\"><\/span>Hidratarea corect\u0103 la copiii mai mari<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Pentru copiii mai mari, necesarul de ap\u0103 zilnic\u0103 poate fi sintetizat astfel:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4-8 ani: 1.2 l<\/li>\n\n\n\n<li>9-13 ani fete: 1.4 l<\/li>\n\n\n\n<li>9-13 ani b\u0103ie\u021bi: 1.6 l<\/li>\n\n\n\n<li>14-18 ani fete: 1.6 l<\/li>\n\n\n\n<li>14-18 ani b\u0103ie\u021bi: 1.9 l.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Hidratarea_corecta_la_adulti\"><\/span>Hidratarea corect\u0103 la adul\u021bi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>La adul\u021bi, hidratarea corect\u0103 depinde de sex, al\u0103turi de al\u021bi factori pe care \u00eei vom discuta \u00eentr-o alt\u0103 sec\u021biune a articolului. \u00cen principiu, necesarul de ap\u0103 arat\u0103 astfel:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Femei: 2.1 l<\/li>\n\n\n\n<li>B\u0103rba\u021bi: 2.6 l.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cata_apa_trebuie_sa_bei_in_sarcina\"><\/span><a id=\"_Toc172193070\">C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei \u00een sarcin\u0103?<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Hidratarea \u00een sarcin\u0103<\/strong> \u00eenseamn\u0103 un aport crescut de ap\u0103 comparativ cu necesarul zilnic al unei femei. Ai nevoie de ap\u0103 \u00een plus pentru c\u0103 volumul de s\u00e2nge cre\u0219te, pentru men\u021binerea lichidului amniotic la nivel optim \u0219i pentru \u00eentre\u021binerea proceselor vitale accelerate \u00een aceast\u0103 perioad\u0103. Va trebui s\u0103 bei aproximativ 2.3 l de ap\u0103 pe zi.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Factori_care_influenteaza_necesarul_de_apa\"><\/span><a id=\"_Toc172193071\">Factori care influen\u021beaz\u0103 necesarul de ap\u0103<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Necesarul zilnic de ap\u0103 este deci influen\u021bat de mai mul\u021bi factori, de v\u00e2rst\u0103, sex, de greutatea corporal\u0103, condi\u021bia fiziologic\u0103 &#8211; sarcin\u0103, precum \u0219i de activitatea fizic\u0103. Pentru performan\u021be la antrenament \u0219i \u00een timpul competi\u021biilor sportive, pentru evitarea deshidrat\u0103rii \u0219i men\u021binerea st\u0103rii de s\u0103n\u0103tate a mu\u0219chilor \u0219i articula\u021biilor, va trebui s\u0103 asiguri o hidratare corect\u0103 \u00een timpul exerci\u021biilor fizice.<\/p>\n\n\n\n<p>\u0218i anotimpul dicteaz\u0103 nevoile de ap\u0103 ale organismului. C\u00e2nd temperaturile sunt ridicate, avem nevoie de mai mult\u0103 ap\u0103 pentru sus\u021binerea proceselor vitale. Ai grij\u0103 s\u0103 men\u021bii o hidratare corect\u0103 vara, \u00een perioadele caniculare!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_se_intampla_daca_bei_prea_multa_apa\"><\/span><a id=\"_Toc172193072\">Ce se \u00eent\u00e2mpl\u0103 dac\u0103 bei prea mult\u0103 ap\u0103<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong><a href=\"https:\/\/tusnad.com\/blog\/ce-se-intampla-daca-bei-prea-multa-apa\">Dac\u0103 bei prea mult\u0103 ap\u0103<\/a><\/strong>, te vei confrunta cu a\u0219a-numita intoxica\u021bie cu ap\u0103, care se manifest\u0103 prin ame\u021beal\u0103, dureri de cap, grea\u021b\u0103, stare de confuzie \u0219i crampe musculare. F\u0103r\u0103 tratament, se poate produce inflamarea celulelor creierului, ceea ce duce la func\u021bionarea defectuoas\u0103 a sistemului nervos central, eventual la com\u0103 \u0219i, \u00een cele din urm\u0103, la deces. Situa\u021biile sunt \u00eens\u0103 rare \u0219i se \u00eent\u00e2mpl\u0103 de regul\u0103 la atle\u021bi \u0219i sunt corelate cu o afec\u021biune medical\u0103 care determin\u0103 rinichii s\u0103 re\u021bin\u0103 lichide.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_se_intampla_daca_nu_bei_suficienta_apa\"><\/span><a id=\"_Toc172193073\">Ce se \u00eent\u00e2mpl\u0103 dac\u0103 nu bei suficient\u0103 ap\u0103<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>C\u00e2nd nu bei suficient\u0103 ap\u0103, pur \u0219i simplu nu vei func\u021biona \u00een parametri optimi. Un aport insuficient de ap\u0103 se r\u0103sfr\u00e2nge asupra organismului prin oboseal\u0103, cre\u0219tere \u00een greutate, din cauza declan\u0219\u0103rii unui mecanism de reten\u021bie de ap\u0103, o activitate renal\u0103 deficitar\u0103, semnalat\u0103 prin urina \u00eenchis\u0103 la culoare \u0219i probleme digestive, digestie lent\u0103 \u0219i constipa\u021bie.<\/p>\n\n\n\n<p>Lipsa apei \u00een cantit\u0103\u021bile necesare agraveaz\u0103 st\u0103rile de irascibilitate \u0219i nervozitate, face ca rinichii s\u0103 acumuleze pietre \u0219i nisip \u0219i afecteaz\u0103 func\u021bionarea inimii \u0219i tensiunea arterial\u0103. De asemenea, aten\u021bia \u0219i concentrarea vor fi afectate, se agraveaz\u0103 migrenele, durerile articulare \u0219i musculare.<\/p>\n\n\n\n<p>Un aport foarte sc\u0103zut de ap\u0103 face s\u0103 apar\u0103 <strong><a href=\"https:\/\/tusnad.com\/blog\/deshidratarea-simptome-ca-nu-te-hidratezi-corespunzator\">semnele deshidrat\u0103rii<\/a><\/strong>, care pot fi u\u0219oare sau severe, \u00een func\u021bie de gradul de deshidratare: senza\u021bie de sete, gur\u0103 uscat\u0103, urin\u0103 pu\u021bin\u0103 \u0219i intens colorat\u0103, piele uscat\u0103, rece, dureri de cap, crampe musculare, tuse uscat\u0103, tensiune arterial\u0103 sc\u0103zut\u0103, piele \u00eenro\u0219it\u0103, picioare umflate, frisoane, lipsa transpira\u021biei, ame\u021beal\u0103, tahicardie, ochi \u00eenfunda\u021bi \u00een orbite, confuzie, ame\u021beal\u0103, somnolen\u021b\u0103. O stare de deshidratare sever\u0103 reprezint\u0103 o urgen\u021b\u0103 medical\u0103.<\/p>\n\n\n\n<p>Apa este a\u0219adar esen\u021bial\u0103 pentru procesele vitale ale organismului. Asigur\u0103-te c\u0103 bei suficient\u0103 ap\u0103 \u0219i \u021bine cont de recomand\u0103ri \u00een func\u021bie de v\u00e2rst\u0103, sex, activitate fizic\u0103, condi\u021bii fiziologice aparte, dar \u0219i de anotimp! \u00cemparte necesarul de ap\u0103 \u00een mod egal pe parcursul unei zile, pentru a evita consumul excesiv pe un interval scurt \u0219i nu a\u0219tepta s\u0103 \u021bi se fac\u0103 sete pentru a bea ap\u0103! Vei asigura astfel o hidratare corect\u0103 \u0219i \u00ee\u021bi vei proteja s\u0103n\u0103tatea, energia zilnic\u0103 \u0219i starea de bine.<\/p>\n\n\n\n<p><strong>Surse:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Water \u2013 a vital nutrient<\/em>, <a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/water-a-vital-nutrient\">https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/water-a-vital-nutrient<\/a><\/li>\n\n\n\n<li><em>10 Benefits of Staying Hydrated<\/em>, <a href=\"https:\/\/mobileivmedics.com\/benefits-of-staying-hydrated\/\">https:\/\/mobileivmedics.com\/benefits-of-staying-hydrated\/<\/a><\/li>\n\n\n\n<li><em>Overhydration<\/em>, <a href=\"https:\/\/www.healthline.com\/health\/overhydration#_noHeaderPrefixedContent\">https:\/\/www.healthline.com\/health\/overhydration#_noHeaderPrefixedContent<\/a><\/li>\n\n\n\n<li><em>Dehydration: Signs, Symptoms, and Effects<\/em>, <a href=\"https:\/\/www.webmd.com\/a-to-z-guides\/dehydration-adults\">https:\/\/www.webmd.com\/a-to-z-guides\/dehydration-adults<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p><span class=\"rt-reading-time\" style=\"display: block;\"><span class=\"rt-label rt-prefix\">Timp de citire:<\/span> <span class=\"rt-time\">5<\/span> <span class=\"rt-label rt-postfix\">minute<\/span><\/span> Hidratarea corect\u0103 este un subiect \u00eendelung discutat, iar recomand\u0103rile f\u0103cute popula\u021biei prin campaniile de informare public\u0103 par s\u0103 nu-\u0219i fi f\u0103cut efectul \u00een mod real. Mai ales \u00een timpul perioadelor caniculare, oamenii se supun zilnic pericolului deshidrat\u0103rii, prin consumul insuficient de ap\u0103. Recomandarea general\u0103 de 2 litri de ap\u0103 pe zi pentru un adult nu [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":35,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[],"class_list":["post-27","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-apa-minerala"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi - Tusnad<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi - Tusnad\" \/>\n<meta property=\"og:description\" content=\"Timp de citire: 5 minute Hidratarea corect\u0103 este un subiect \u00eendelung discutat, iar recomand\u0103rile f\u0103cute popula\u021biei prin campaniile de informare public\u0103 par s\u0103 nu-\u0219i fi f\u0103cut efectul \u00een mod real. Mai ales \u00een timpul perioadelor caniculare, oamenii se supun zilnic pericolului deshidrat\u0103rii, prin consumul insuficient de ap\u0103. Recomandarea general\u0103 de 2 litri de ap\u0103 pe zi pentru un adult nu [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi\" \/>\n<meta property=\"og:site_name\" content=\"Tusnad\" \/>\n<meta property=\"article:published_time\" content=\"2024-08-09T04:36:01+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-10-03T09:57:16+00:00\" \/>\n<meta property=\"og:image\" content=\"http:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ion Popescu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ion Popescu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minute\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi - Tusnad","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi","og_locale":"ro_RO","og_type":"article","og_title":"Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi - Tusnad","og_description":"Timp de citire: 5 minute Hidratarea corect\u0103 este un subiect \u00eendelung discutat, iar recomand\u0103rile f\u0103cute popula\u021biei prin campaniile de informare public\u0103 par s\u0103 nu-\u0219i fi f\u0103cut efectul \u00een mod real. Mai ales \u00een timpul perioadelor caniculare, oamenii se supun zilnic pericolului deshidrat\u0103rii, prin consumul insuficient de ap\u0103. Recomandarea general\u0103 de 2 litri de ap\u0103 pe zi pentru un adult nu [&hellip;]","og_url":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi","og_site_name":"Tusnad","article_published_time":"2024-08-09T04:36:01+00:00","article_modified_time":"2024-10-03T09:57:16+00:00","og_image":[{"width":1920,"height":1080,"url":"http:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi.jpg","type":"image\/jpeg"}],"author":"Ion Popescu","twitter_card":"summary_large_image","twitter_misc":{"Scris de":"Ion Popescu","Timp estimat pentru citire":"7 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi","url":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi","name":"Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi - Tusnad","isPartOf":{"@id":"https:\/\/tusnad.com\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi#primaryimage"},"image":{"@id":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi#primaryimage"},"thumbnailUrl":"https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi.jpg","datePublished":"2024-08-09T04:36:01+00:00","dateModified":"2024-10-03T09:57:16+00:00","author":{"@id":"https:\/\/tusnad.com\/blog\/#\/schema\/person\/3c6e04271d77f3b56d5da2748dbf3407"},"breadcrumb":{"@id":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi#breadcrumb"},"inLanguage":"ro-RO","potentialAction":[{"@type":"ReadAction","target":["https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi"]}]},{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi#primaryimage","url":"https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi.jpg","contentUrl":"https:\/\/tusnad.com\/blog\/wp-content\/uploads\/2024\/08\/Hidratare-corecta_-Cata-apa-trebuie-sa-bei-pe-zi.jpg","width":1920,"height":1080,"caption":"Hidratare corecta - Cata apa trebuie sa bei pe zi"},{"@type":"BreadcrumbList","@id":"https:\/\/tusnad.com\/blog\/hidratare-corecta-cata-apa-trebuie-sa-bei-pe-zi#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Prima pagin\u0103","item":"https:\/\/tusnad.com\/blog\/"},{"@type":"ListItem","position":2,"name":"Hidratare corect\u0103: C\u00e2t\u0103 ap\u0103 trebuie s\u0103 bei pe zi"}]},{"@type":"WebSite","@id":"https:\/\/tusnad.com\/blog\/#website","url":"https:\/\/tusnad.com\/blog\/","name":"Tusnad","description":"Blog","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/tusnad.com\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"ro-RO"},{"@type":"Person","@id":"https:\/\/tusnad.com\/blog\/#\/schema\/person\/3c6e04271d77f3b56d5da2748dbf3407","name":"Ion Popescu","image":{"@type":"ImageObject","inLanguage":"ro-RO","@id":"https:\/\/tusnad.com\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/dd2a8904d7b0a0166809cd893039a45a97880b91eda891d18471e4c3e1f2b150?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/dd2a8904d7b0a0166809cd893039a45a97880b91eda891d18471e4c3e1f2b150?s=96&d=mm&r=g","caption":"Ion Popescu"},"sameAs":["http:\/\/tusnad-blog.local"],"url":"https:\/\/tusnad.com\/blog\/author\/admin_tusnad"}]}},"_links":{"self":[{"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/posts\/27","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/comments?post=27"}],"version-history":[{"count":7,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/posts\/27\/revisions"}],"predecessor-version":[{"id":102,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/posts\/27\/revisions\/102"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/media\/35"}],"wp:attachment":[{"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/media?parent=27"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/categories?post=27"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/tusnad.com\/blog\/wp-json\/wp\/v2\/tags?post=27"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}