{"id":2349,"date":"2021-04-19T10:35:43","date_gmt":"2021-04-19T08:35:43","guid":{"rendered":"https:\/\/mainperformance.de\/?p=2349"},"modified":"2023-06-09T09:28:21","modified_gmt":"2023-06-09T07:28:21","slug":"optimale-fluessigkeitszufuhr","status":"publish","type":"post","link":"https:\/\/mainperformance.de\/en\/optimale-fluessigkeitszufuhr\/","title":{"rendered":"Warum optimale Fl\u00fcssigkeitszufuhr so wichtig ist und wie viel du wirklich trinken solltest"},"content":{"rendered":"<h2><span class=\"TextRun MacChromeBold SCXW33571764 BCX0\" lang=\"DE-DE\" xml:lang=\"DE-DE\" data-contrast=\"none\"><span class=\"NormalTextRun SCXW33571764 BCX0\">Der optimale Fl\u00fcssigkeitsbedarf f\u00fcr deinen K\u00f6rper<\/span><\/span><\/h2>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\">Im <a title=\"Personal Training Frankfurt am Main\" href=\"https:\/\/mainperformance.de\/\">Personal Training<\/a> sehen wir i<\/span><span data-contrast=\"none\">mmer wieder, wie wichtig es ist,<\/span><span data-contrast=\"none\">\u00a0nicht nur die <a title=\"Optimale Ern\u00e4hrung\" href=\"\/optimale-ernaehrung-transformation\/\">Ern\u00e4hrung<\/a> umzustellen, sondern auch das Trinkverhalten zu verbessern.<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Das Problem ist<\/span><span data-contrast=\"none\">\u00a0oft<\/span><span data-contrast=\"none\">, dass\u00a0<\/span><span data-contrast=\"none\">es fast schon eine Selbstverst\u00e4ndlichkeit ist und viele Menschen nicht mehr dar\u00fcber nachdenken regelm\u00e4\u00dfig zu trinken, um optimal hydriert zu sein.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\">Warum genau ist die <strong>Fl\u00fcssigkeitszufuhr<\/strong> so \u200b\u200bwichtig, wie wir es<\/span><span data-contrast=\"none\">\u00a0immer wieder predigen<\/span><span data-contrast=\"none\">?\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"6\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Wie viel m\u00fcssen wir wirklich trinken?\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"6\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Wie kann ich feststellen, ob ich genug trinke?\u00a0<\/span><span data-ccp-props=\"{&quot;134233279&quot;:true,&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\">In diesem Artikel bekommst du die Antworten<\/span><span data-contrast=\"none\">. Was als einfache Aussage beginnt, weicht schnell einer ganzen Reihe anderer Fragen, von denen wir die meisten unten beantwortet haben.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<h3>Warum ist optimale Hydration so wichtig?<\/h3>\n<p><span data-contrast=\"none\">Der menschliche K\u00f6rper besteht zu 60% aus Wasser, und Wasser spielt bei jeder K\u00f6rperfunktion eine Schl\u00fcsselrolle. Wasser ist nicht nur f\u00fcr\u00a0<\/span><a title=\"Mentale Gesundheit verbessern\" href=\"\/mentale-gesundheit\/\"><span data-contrast=\"none\">optimale Gesundheit<\/span><\/a><span data-contrast=\"none\">\u00a0wichtig, sondern letztendlich auch f\u00fcr das \u00dcberleben. Die <em>Fl\u00fcssigkeitszufuhr<\/em> zu vernachl\u00e4ssigen bedeutet,\u00a0<\/span><span data-contrast=\"none\">deine<\/span><span data-contrast=\"none\">\u00a0Gesundheit zu vernachl\u00e4ssigen.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Die <em>Fl\u00fcssigkeitszufuhr<\/em> ist besonders wichtig bei sportlichen Aktivit\u00e4ten, bei denen durch Schwitzen und Atmen bis zu 1 bis 2 Liter pro Stunde verloren gehen k\u00f6nnen. Nat\u00fcrlich muss diese Fl\u00fcssigkeit ersetzt werden, oder\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0riskier<\/span><span data-contrast=\"none\">st<\/span><span data-contrast=\"none\">\u00a0eine Dehydration &#8211; schwere F\u00e4lle k\u00f6nnen\u00a0<\/span><span data-contrast=\"none\">dich<\/span><span data-contrast=\"none\">\u00a0ins Krankenhaus bringen, aber selbst kleinere F\u00e4lle f\u00fchren dazu, dass\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0schnell m\u00fcde w<\/span><span data-contrast=\"none\">irst<\/span><span data-contrast=\"none\">\u00a0und \u00fcberhitz<\/span><span data-contrast=\"none\">t<\/span><span data-contrast=\"none\">.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Die <strong>Fl\u00fcssigkeitszufuhr<\/strong> ersetzt nicht nur die w\u00e4hrend des <a title=\"richtiges Training f\u00fcr Muskelaufbau\" href=\"\/training-fuer-muskelaufbau\/\">Trainings<\/a> verlorene Fl\u00fcssigkeit, sondern treibt auch die Muskeln an und\u00a0<\/span><span data-contrast=\"none\">verhindert<\/span><span data-contrast=\"none\">\u00a0Kr\u00e4mpfe. Daher ist die\u00a0<\/span><span data-contrast=\"none\"><em>Fl\u00fcssigkeitszufuhr<\/em> vor, w\u00e4hrend und nach dem <a title=\"Personal Training Frankfurt\" href=\"https:\/\/mainperformance.de\">Training<\/a> von unsch\u00e4tzbarem Wert, um eine optimale Leistung zu erzielen.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:160,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<h3>Wie viel muss ich trinken?<\/h3>\n<p><span data-contrast=\"none\">Die\u00a0<\/span><span data-contrast=\"none\">Association<\/span><span data-contrast=\"none\">\u00a0of UK\u00a0<\/span><span data-contrast=\"none\">Dieticians<\/span><span data-contrast=\"none\"> schl\u00e4gt vor, dass Erwachsene t\u00e4glich etwa 1,5 bis 2 Liter Wasser trinken m\u00fcssen, was etwa 8 bis 10 Getr\u00e4nken aus typischen 200ml Gl\u00e4sern oder Bechern entspricht.\u00b9<\/span><\/p>\n<p><span data-contrast=\"none\">Kinder sollten 6-8 200ml Gl\u00e4ser pro Tag anstreben, aber im Teenageralter bald den Trinkbedarf f\u00fcr Erwachsene erreichen.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Dies sind allgemeine Empfehlungen, die dir eine konkrete Menge vorgeben, an der du arbeiten kannst. Tats\u00e4chlich variieren\u00a0<\/span><span data-contrast=\"none\">die<\/span><span data-contrast=\"none\"> Fl\u00fcssigkeitsanforderungen basierend auf den folgenden von BUPA\u00b2<\/span><span data-contrast=\"none\">\u00a0festgelegten Faktoren:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">K\u00f6rpergewicht und K\u00f6rpergr\u00f6\u00dfe &#8211; gr\u00f6\u00dfere Menschen schwitzen mehr als kleinere, und M\u00e4nner schwitzen im Allgemeinen mehr als Frauen<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Umwelt\u00a0<\/span><span data-contrast=\"none\">\u2013<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-contrast=\"none\">du\u00a0<\/span><span data-contrast=\"none\">schwitz<\/span><span data-contrast=\"none\">t<\/span><span data-contrast=\"none\">\u00a0mehr\u00a0<\/span><span data-contrast=\"none\">und\u00a0<\/span><span data-contrast=\"none\">verlier<\/span><span data-contrast=\"none\">st<\/span><span data-contrast=\"none\">\u00a0unter hei\u00dfen, feuchten Bedingungen mehr Fl\u00fcssigkeit als unter kalten, trockenen<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"4\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Trainingsintensit\u00e4t &#8211; je h\u00e4rter die \u00dcbung, desto mehr schwitzen\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span data-contrast=\"none\">Daher k\u00f6nnen 1,5 bis 2 Liter pro Tag tats\u00e4chlich zu wenig f\u00fcr Menschen sein, die regelm\u00e4\u00dfig und intensiv trainieren.\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3>Was sollte ich trinken?<\/h3>\n<p><span data-contrast=\"none\">Die American Heart\u00a0<\/span><span data-contrast=\"none\">Association<\/span><span data-contrast=\"none\">\u00a0schreibt, dass \u201eWasser das Beste ist, um hydr<\/span><span data-contrast=\"none\">iert<\/span><span data-contrast=\"none\">\u00a0zu bleiben\u201c, und stellt fest, dass Wasser nicht nur durch Wasser selbst, sondern auch durch Obst und Gem\u00fcse\u00a0<\/span><span data-contrast=\"none\">konsumiert<\/span><span data-contrast=\"none\"> werden kann.\u00b3<\/span><\/p>\n<p><span data-contrast=\"none\">Sportgetr\u00e4nke, d.\u00a0<\/span><span data-contrast=\"none\">h.<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-contrast=\"none\">s<\/span><span data-contrast=\"none\">olche, die als reich an Elektrolyten beworben werden, sind nur f\u00fcr Menschen n\u00fctzlich, die h\u00e4ufig bei besonders hei\u00dfem Wetter kr\u00e4ftig und intensiv Sport treiben. In allen anderen F\u00e4llen sollten sie aufgrund ihres hohen Zucker- und Kaloriengehalts vermieden werden.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Vermeide koffeinhaltige Getr\u00e4nke vor dem <a title=\"Frankfurt Personal Training\" href=\"https:\/\/mainperformance.de\/\">Training<\/a>, da Koffein als Diuretikum wirkt. Dadurch verlier<\/span><span data-contrast=\"none\">st du<\/span><span data-contrast=\"none\">\u00a0mehr Fl\u00fcssigkeit und ben\u00f6tig<\/span><span data-contrast=\"none\">st<\/span><span data-contrast=\"none\">\u00a0w\u00e4hrend\u00a0<\/span><span data-contrast=\"none\">deines<\/span><span data-contrast=\"none\">\u00a0Trainings mehr<\/span><span data-contrast=\"none\">\u00a0Toiletteng\u00e4nge<\/span><span data-contrast=\"none\">, was kaum ideal ist.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Fruchts\u00e4fte und zuckerhaltige kohlens\u00e4urehaltige Getr\u00e4nke sollten ebenfalls vermieden werden, nicht nur wegen ihres hohen Zuckergehalts, sondern auch, weil sie &#8211; wie von John Watson, einem amerikanischen Sportmediziner, festgestellt &#8211; \u201ehart f\u00fcr Ihren Magen sein k\u00f6nnen, wenn Sie [bereits] dehydriert sind \u201d.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<h3>Trinke ich genug?<\/h3>\n<p><span data-contrast=\"none\">Der schnellste Weg, um festzustellen, ob\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0genug trink<\/span><span data-contrast=\"none\">st<\/span><span data-contrast=\"none\">\u00a0und ausreichend hydr<\/span><span data-contrast=\"none\">iert<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-contrast=\"none\">bist<\/span><span data-contrast=\"none\">, besteht darin, die Farbe\u00a0<\/span><span data-contrast=\"none\">deines<\/span><span data-contrast=\"none\">\u00a0Urins zu \u00fcberpr\u00fcfen.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Der NHS hat eine n\u00fctzliche Farbkarte erstellt, mit der\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0die Farbe\u00a0<\/span><span data-contrast=\"none\">deines<\/span><span data-contrast=\"none\">\u00a0Urins messen und den Punkt klar angeben k<\/span><span data-contrast=\"none\">annst<\/span><span data-contrast=\"none\">, an dem\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0mehr trinken m<\/span><span data-contrast=\"none\">usst<\/span><span data-contrast=\"none\">, als\u00a0<\/span><span data-contrast=\"none\">du es<\/span><span data-contrast=\"none\">\u00a0bereits\u00a0<\/span><span data-contrast=\"none\">getan hast.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<figure id=\"attachment_2353\" aria-describedby=\"caption-attachment-2353\" style=\"width: 232px\" class=\"wp-caption alignnone\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-medium wp-image-2353\" src=\"https:\/\/mainperformance.de\/wp-content\/uploads\/2021\/04\/Flu\u0308ssigkeitszufuhr-232x300.png\" alt=\"Flu\u0308ssigkeitszufuhr\" width=\"232\" height=\"300\" title=\"\"><figcaption id=\"caption-attachment-2353\" class=\"wp-caption-text\">Quelle: &#8222;https:\/\/www.nhsinform.scot\/campaigns\/hydration&#8220;<\/figcaption><\/figure>\n<p><span data-contrast=\"none\">Alternativ gibt es eine Reihe von Dehydrationssymptomen, auf die\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0\u00fcber den nat\u00fcrlichen Durst hinaus achten m<\/span><span data-contrast=\"none\">usst<\/span><span data-contrast=\"none\">:<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<ul>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"5\" aria-setsize=\"-1\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"none\">Schmerzen beim Wasserlassen<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"5\" aria-setsize=\"-1\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"none\">Trockener Mund, Lippen oder Augen<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"5\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">Schwindel<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"5\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">Kopfschmerzen<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"5\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">M\u00fcdigkeit<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li data-leveltext=\"-\" data-font=\"Arial\" data-listid=\"5\" aria-setsize=\"-1\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"none\">Konzentrationsschwierigkeiten<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\"><br \/>\n<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3>Wichtige Punkte in Bezug zur optimalen Fl\u00fcssigkeitszufuhr<\/h3>\n<p><span data-contrast=\"none\">Die <strong>Fl\u00fcssigkeitszufuhr<\/strong> ist wichtig f\u00fcr ein optimales t\u00e4gliches Funktionieren und um Fl\u00fcssigkeiten zu ersetzen, die durch k\u00f6rperliche Bet\u00e4tigung verloren gehen.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Als Ausgangspunkt m\u00fcssen Erwachsene t\u00e4glich 1,5 bis 2 Liter Wasser trinken &#8211; m\u00f6glicherweise mehr, abh\u00e4ngig von Ihrem Gewicht, Ihrem Fitnesslevel und anderen Faktoren.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Es ist am besten, mit Wasser hydr<\/span><span data-contrast=\"none\">iert<\/span><span data-contrast=\"none\">\u00a0zu bleiben, nicht mit Koffein, Fruchts\u00e4ften oder kohlens\u00e4urehaltigen Getr\u00e4nken. Ersteres f\u00fchrt dazu, dass\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0<\/span><span data-contrast=\"none\">\u00f6fter auf Toilette musst<\/span><span data-contrast=\"none\">\u00a0und letzteres enth\u00e4lt zu viel Zucker und belastet\u00a0<\/span><span data-contrast=\"none\">deinen<\/span><span data-contrast=\"none\">\u00a0Magen unn\u00f6tig.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Behalten den \u00dcberblick \u00fcber\u00a0<\/span><span data-contrast=\"none\">deine<\/span><span data-contrast=\"none\">\u00a0<em>Fl\u00fcssigkeitszufuhr<\/em>, indem\u00a0<\/span><span data-contrast=\"none\">du<\/span><span data-contrast=\"none\">\u00a0die Farbe\u00a0<\/span><span data-contrast=\"none\">deines<\/span><span data-contrast=\"none\">\u00a0Urins\u00a0<\/span><span data-contrast=\"none\">kontrollierst<\/span><span data-contrast=\"none\">\u00a0&#8211; je heller er ist, desto hydr<\/span><span data-contrast=\"none\">ierter bist du.<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">Referenzen:\u00a0<\/span><\/p>\n<ol>\n<li><a href=\"https:\/\/www.bda.uk.com\/resource\/the-importance-of-hydration.html\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">https:\/\/www.bda.uk.com\/resource\/the-importance-of-hydration.html<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li><a href=\"https:\/\/www.bupa.co.uk\/health-information\/exercise-fitness\/hydration-exercise\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">https:\/\/www.bupa.co.uk\/health-information\/exercise-fitness\/hydration-exercise<\/span><\/a><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<li><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/staying-hydrated-staying-healthy\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/staying-hydrated-staying-healthy<\/span><\/a><span data-contrast=\"none\">\u00a0<\/span><span data-ccp-props=\"{&quot;201341983&quot;:0,&quot;335559739&quot;:0,&quot;335559740&quot;:276,&quot;469777462&quot;:[916,1832,2748,3664,4580,5496,6412,7328,8244,9160,10076,10992,11908,12824,13740,14656],&quot;469777927&quot;:[0,0,0,0,0,0,0,0,0,0,0,0,0,0,0,0],&quot;469777928&quot;:[1,1,1,1,1,1,1,1,1,1,1,1,1,1,1,1]}\">\u00a0<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Der optimale Fl\u00fcssigkeitsbedarf f\u00fcr deinen K\u00f6rper &nbsp; Im Personal Training sehen wir immer wieder, wie wichtig es ist,\u00a0nicht nur die Ern\u00e4hrung umzustellen, sondern auch das Trinkverhalten zu verbessern.\u00a0\u00a0 Das Problem ist\u00a0oft, dass\u00a0es fast schon eine Selbstverst\u00e4ndlichkeit ist und viele Menschen nicht mehr dar\u00fcber nachdenken regelm\u00e4\u00dfig zu trinken, um optimal hydriert zu sein. &nbsp; Warum genau [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":2351,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27,26],"tags":[45,46,48,44],"class_list":["post-2349","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-gesundheit-und-ernahrung","category-lifestyle","tag-krafttraining","tag-personal-training","tag-stressmanagement","tag-training"],"_links":{"self":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/posts\/2349","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/comments?post=2349"}],"version-history":[{"count":0,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/posts\/2349\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/media\/2351"}],"wp:attachment":[{"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/media?parent=2349"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/categories?post=2349"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mainperformance.de\/en\/wp-json\/wp\/v2\/tags?post=2349"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}