{"id":11564,"date":"2017-06-26T00:00:00","date_gmt":"2017-06-25T22:00:00","guid":{"rendered":"http:\/\/web-server-devel.mgc.es\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/"},"modified":"2019-11-22T12:43:01","modified_gmt":"2019-11-22T11:43:01","slug":"coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes","status":"publish","type":"post","link":"https:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/","title":{"rendered":"Coneixes els senyals que indiquen que has de beure aigua? Aqu\u00ed tens 5 pistes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\"><p class=\"ez-toc-title\" style=\"cursor:inherit\">\u00cdndex de continguts<\/p>\n<\/div><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:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/#1_Estas_atabalat\" >1. Est\u00e0s atabalat?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/#2_Estas_restret\" >2. Est\u00e0s restret?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/#3_Rendeixes_menys_quan_fas_exercici\" >3. Rendeixes menys quan fas exercici<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/#4_Tens_problemes_dorina\" >4. Tens problemes d\u2019orina<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/#5_Tens_mal_de_cap\" >5. Tens mal de cap<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.mgc.es\/ca\/blog\/coneixes-els-senyals-que-indiquen-que-has-de-beure-aigua-aqui-tens-5-pistes\/#Beuren_la_quantitat_adequada\" >Beure\u2019n la quantitat adequada<\/a><\/li><\/ul><\/nav><\/div>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3532\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/06\/copa-de-agua2.jpg\" alt=\"Agua\" width=\"800\" height=\"657\" \/>Si tens problemes que aparentment s\u00f3n diferents, com maldecap, trastorns a les genives, restrenyiment\u2026<!--more--><\/p>\n<p>Beure m\u00e9s no et solucionar\u00e0 tots els mals, per\u00f2 s\u00ed podem afirmar que \u00e9s molt important <strong>mantenir un nivell \u00f2ptim d&#8217;hidrataci\u00f3<\/strong>. El cos necessita l&#8217;aigua per regular-ne la temperatura i eliminar l&#8217;exc\u00e9s de calor; i \u00e9s vital per mantenir la funci\u00f3 renal i expulsar per l&#8217;orina les toxines que l&#8217;organisme acumula di\u00e0riament.<\/p>\n<p>El que resulta meravell\u00f3s de beure aigua \u00e9s que el cos <strong>sap perfectament on l\u2019ha d\u2019enviar<\/strong>: \u00e9s molt intel\u00b7ligent i far\u00e0 servir l&#8217;aigua precisament on m\u00e9s es necessiti.<br \/>\nEn una persona sana, un got servir\u00e0 per aportar l\u00edquid a la sang o per ajudar a eliminar toxines. I no cal que en controlis la quantitat: si beus m\u00e9s aigua de la que necessites, l\u2019eliminar\u00e0s per l&#8217;orina. Per\u00f2 si no en beus prou, el cos i la ment patiran. Llegeix a continuaci\u00f3 aquestes 5 pistes que t\u2019indiquen que has de beure aigua.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"1_Estas_atabalat\"><\/span>1. Est\u00e0s atabalat?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Tens problemes de concentraci\u00f3? Una investigaci\u00f3 publicada a la prestigiosa revista <em>Journal of the American College of Nutrition<\/em>, el 2012, va mostrar que una deshidrataci\u00f3 m\u00ednima, de <strong>nom\u00e9s un 2%, dificultar\u00e0 tant l&#8217;atenci\u00f3<\/strong> com la mem\u00f2ria. I aix\u00f2 no \u00e9s m\u00e9s que la punta de l&#8217;iceberg. Altres estudis van trobar que, en homes joves, la deshidrataci\u00f3 podia produir problemes d&#8217;ansietat, aix\u00ed com mal humor i problemes per treballar; i en dones joves provoca confusi\u00f3 i desorientaci\u00f3.<\/p>\n<p>Segons l&#8217;estudi, el cervell ha evolucionat i ens avisa abans que la deshidrataci\u00f3 vagi a m\u00e9s. Per\u00f2 \u00e9s que quan rebem l\u2019av\u00eds, la deshidrataci\u00f3 ja pot ser perillosa. Un altre <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22855911\" target=\"_blank\" rel=\"noopener noreferrer\">estudi de 2015<\/a>, publicat a <em>Physiology and Behaviour<\/em> va suggerir que la deshidrataci\u00f3 pot incrementar els errors en la conducci\u00f3, amb el mateix risc que si el conductor tingu\u00e9s exc\u00e9s d&#8217;<strong>alcohol en sang o manca de son<\/strong>.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3533\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/06\/mujer-agotada2.jpg\" alt=\"mujer-agotada\" width=\"800\" height=\"533\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"2_Estas_restret\"><\/span>2. Est\u00e0s restret?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>El restrenyiment pot ser un senyal de deshidrataci\u00f3 cr\u00f2nica. L&#8217;intest\u00ed necessita aigua per funcionar adequadament. La manca d&#8217;aigua al c\u00f2lon endureix la femta i dificulta molt el tr\u00e0nsit intestinal. Un <a href=\"http:\/\/www.ncbi.nlm.nih.gov\/pubmed\/23567352\" target=\"_blank\" rel=\"noopener noreferrer\">estudi de 2013<\/a>, publicat a la revista <em>American Journal of Gastroenterology<\/em>, va mostrar que una hidrataci\u00f3 inadequada era la causa que fins a un 30% de les dones tinguessin <strong>restrenyiment<\/strong>. Beure m\u00e9s aigua, van trobar els autors, \u00e9s una bona manera d&#8217;abordar el problema.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"3_Rendeixes_menys_quan_fas_exercici\"><\/span>3. Rendeixes menys quan fas exercici<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Sortir a c\u00f3rrer quan fa calor \u00e9s una bona recepta per augmentar la sudoraci\u00f3. Per\u00f2 tot aquest l\u00edquid perdut cal reposar-lo, ja que en cas contrari es poden tenir <strong>rampes o, pitjor encara, patir un cop de calor<\/strong>. A m\u00e9s d&#8217;un rendiment pitjor, pot provocar debilitat i marejos. Per prevenir tots aquests problemes, el millor \u00e9s que 20 o 30 minuts abans de sortir et beguis un bon got d&#8217;aigua, de 350 mil\u00b7lilitres o m\u00e9s. I, si fa calor, beu una mica cada 20 minuts mentre fas exercici.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"4_Tens_problemes_dorina\"><\/span>4. Tens problemes d\u2019orina<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Quan al cos li falta aigua, els ronyons no poden produir gaire orina. I aquesta ser\u00e0 concentrada, amb una <strong>olor m\u00e9s forta i de color fosc<\/strong>. Aquesta concentraci\u00f3 de l&#8217;orina pot provocar que anar al bany et resulti m\u00e9s inc\u00f2mode i fins i tot irritant.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"5_Tens_mal_de_cap\"><\/span>5. Tens mal de cap<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>La deshidrataci\u00f3 lleu pot fins i tot provocar mal de cap.<\/p>\n<p>I no se sap per qu\u00e8. Podria estar relacionat amb el fet que la deshidrataci\u00f3 afecta els fluids que envolten la medul\u00b7la espinal i el cervell, disminuint-ne el volum, i aix\u00f2 podria afectar la pressi\u00f3 a qu\u00e8 tant l\u2019una com l&#8217;altre es veuen sotmesos.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-3534\" src=\"https:\/\/www.mgc.es\/wp-content\/uploads\/2017\/06\/mujer-bebiendo-tras-correr2.jpg\" alt=\"mujer-bebiendo-tras-correr\" width=\"800\" height=\"567\" \/><\/p>\n<p>La deshidrataci\u00f3 desencadena migranyes i cefalees a qui s\u00f3n proclius a patir-les, segons una <a href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S0072975210970127\" target=\"_blank\" rel=\"noopener noreferrer\">investigaci\u00f3 de 2010<\/a> publicada a <em>Handbook of Clinical Neurology<\/em>. I hi ha recerques anteriors que van mostrar que beure <strong>dos gots d&#8217;aigua alleuja<\/strong> la majoria d&#8217;aquests problemes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Beuren_la_quantitat_adequada\"><\/span>Beure\u2019n la quantitat adequada<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>No hi ha proves cient\u00edfiques que calgui beure vuit gots diaris. Per b\u00e9 que no deixa de ser un recordatori per a la gent que beu poc.<\/p>\n<p>Si est\u00e0s sa, jutjar si beus prou pot ser tan simple com preguntar-te <strong>com et sents<\/strong>. Si no est\u00e0s cansat, no tens mal de cap, la teva orina no \u00e9s gaire fosca&#8230; B\u00e9, probablement estiguis ben hidratat!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Si tens problemes que aparentment s\u00f3n diferents, com maldecap, trastorns a les genives, restrenyiment\u2026<\/p>\n","protected":false},"author":3,"featured_media":14095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[410,501,500],"class_list":["post-11564","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-salut","tag-esport","tag-salut-intesti","tag-salut-intestinal"],"featured_image_src":"https:\/\/www.mgc.es\/wp-content\/uploads\/2019\/11\/copa-de-agua2.jpg","author_info":{"display_name":"Revista Inter\u00e8s Mutu","author_link":"https:\/\/www.mgc.es\/ca\/blog\/author\/interesmutu\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Coneixes els senyals que indiquen que has de beure aigua? 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