{"id":3182,"date":"2021-11-16T20:21:43","date_gmt":"2021-11-16T20:21:43","guid":{"rendered":"http:\/\/ahelth.com\/?p=3182"},"modified":"2021-11-16T20:21:43","modified_gmt":"2021-11-16T20:21:43","slug":"how-much-water-should-i-be-drinking-per-day","status":"publish","type":"post","link":"https:\/\/ahelth.com\/tr\/how-much-water-should-i-be-drinking-per-day\/","title":{"rendered":"G\u00fcnde ne kadar su i\u00e7meliyim?"},"content":{"rendered":"<h1 class=\"page-title\"><span><span class=\"\">G\u00fcnde ne kadar su i\u00e7meliyim?<\/span><\/span><\/h1>\n<div class=\"info-social-wrap\">\n<div class=\"info\"><\/div>\n<div class=\"social-box\"><\/div>\n<\/div>\n<div class=\"single-post\">\n<div class=\"post-content\">\n<article><span>G\u00fcnde ne kadar su i\u00e7meliyim?\u00a0Bir\u00e7ok insan i\u00e7in \u00f6nemli bir sorudur.\u00a0\u00c7\u00fcnk\u00fc v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n yakla\u015f\u0131k %60&#8217;\u0131 sudan olu\u015fur.\u00a0V\u00fccudun her i\u015flevi i\u00e7in buna ihtiyac\u0131n\u0131z var.\u00a0<span class=\"goog-text-highlight\">Organlar\u0131n\u0131z\u0131 detoksifiye eder, besin maddelerini h\u00fccrelerinize ta\u015f\u0131r, eklemlerinize ba\u011flan\u0131r ve yeme\u011finizi sindirmenize yard\u0131mc\u0131 olur.\u00a0<\/span>Yeterince su almazsan\u0131z, susuz kalabilirsiniz.\u00a0\u015eiddetli dehidrasyon yaln\u0131zl\u0131k, kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131 ve bay\u0131lma duygular\u0131na neden olabilir.<\/span>&nbsp;<\/p>\n<p><span>Bu nedenle v\u00fccudunuzun her g\u00fcn ihtiya\u00e7 duydu\u011fu kadar su alman\u0131z \u00f6nemlidir.\u00a0Herkes i\u00e7in belirlenmi\u015f bir miktar yoktur.\u00a0\u0130htiyac\u0131n\u0131z olan miktar, beden, egzersiz, s\u0131cakl\u0131k ve di\u011fer fakt\u00f6rlere ba\u011fl\u0131 olabilir.\u00a0Doktorunuz sizin i\u00e7in en iyisinin ne oldu\u011funa karar vermenize yard\u0131mc\u0131 olabilir.<\/span><\/p>\n<div class=\"code-block code-block-5\"><\/div>\n<p><span>V\u00fccut g\u00fcn i\u00e7erisinde \u00f6zellikle idrar ve ter ile olmak \u00fczere nefes alma gibi normal v\u00fccut fonksiyonlar\u0131nda da su kaybeder.\u00a0Dehidrasyonu \u00f6nlemek i\u00e7in, her g\u00fcn i\u00e7ece\u011finizden ve yiyece\u011finizden bol miktarda su alman\u0131z gerekir.<\/span><\/p>\n<p><span>Her g\u00fcn ne kadar su i\u00e7meniz gerekti\u011fine dair bir\u00e7ok farkl\u0131 fikir var.<\/span><\/p>\n<h2><strong><span><span class=\"\">G\u00fcnl\u00fck ne kadar su i\u00e7melisiniz<\/span><\/span><\/strong><\/h2>\n<p><span>Sa\u011fl\u0131k uzmanlar\u0131 genellikle yakla\u015f\u0131k 2 litre veya bir bira barda\u011f\u0131 olan sekiz ons [2 ons] bir bardak \u00f6nerir.\u00a0Buna 8 x 8 kural\u0131 denir ve hat\u0131rlamas\u0131 \u00e7ok kolayd\u0131r.<\/span><\/p>\n<p><span>Ancak baz\u0131 uzmanlar g\u00fcn boyunca su kuru olsa bile d\u00fczenli olarak su i\u00e7meniz gerekti\u011fine inanmaktad\u0131r.<\/span><\/p>\n<p><span>\u00c7o\u011fu \u015feyde oldu\u011fu gibi, bu bireye ba\u011fl\u0131d\u0131r.\u00a0Bir\u00e7ok fakt\u00f6r (i\u00e7 ve d\u0131\u015f) nihayetinde ne kadar suya ihtiyac\u0131n\u0131z oldu\u011funu etkiler.<\/span><\/p>\n<p><span>\u0130htiyac\u0131n\u0131z olan su miktar\u0131 bir\u00e7ok fakt\u00f6re ba\u011fl\u0131d\u0131r ve ki\u015fiden ki\u015fiye de\u011fi\u015fir.<\/span><\/p>\n<ul>\n<li><span>Kad\u0131nlar i\u00e7in g\u00fcnde 11,5 bardak (2,7 litre).<\/span><\/li>\n<li><span>Erkekler i\u00e7in g\u00fcnde 15,5 bardak (3,7 litre).<\/span><\/li>\n<\/ul>\n<p><span>Bunlara sudan gelen s\u0131v\u0131lar, \u00e7ay, meyve suyu ve yiyecek gibi i\u00e7ecekler dahildir.\u00a0Diyetinizde yakla\u015f\u0131k y\u00fczde 20 su al\u0131rs\u0131n\u0131z.<\/span><\/p>\n<h2><strong><span>Herkesten daha fazla suya ihtiyac\u0131n\u0131z olabilir.\u00a0Ne kadar suya ihtiyac\u0131n\u0131z oldu\u011funa da ba\u011fl\u0131d\u0131r:<\/span><\/strong><\/h2>\n<h2><strong><span>nerede ya\u015f\u0131yorsun?<\/span><\/strong><\/h2>\n<p><span>S\u0131cak, nemli veya kuru alanlarda bol suya ihtiyac\u0131n\u0131z olacakt\u0131r.\u00a0Ayr\u0131ca da\u011flarda veya \u00e7ok y\u00fcksek rak\u0131mda ya\u015f\u0131yorsan\u0131z daha fazla suya ihtiyac\u0131n\u0131z olacakt\u0131r.<\/span><\/p>\n<h2><strong><span>senin yeme\u011fin<\/span><\/strong><\/h2>\n<p><span>\u00c7ok fazla kahve ve di\u011fer kafeinli i\u00e7ecekler i\u00e7erseniz, daha fazla idrara \u00e7\u0131kma ile \u00e7ok su kaybedebilirsiniz.\u00a0Yeme\u011finiz tuzlu, baharatl\u0131 veya \u015fekerli yiyeceklerle doluysa da bol su i\u00e7meniz gerekecektir.\u00a0Bunun yerine, taze veya pi\u015fmi\u015f meyve ve sebzeler gibi su bazl\u0131 yiyecekleri \u00e7ok fazla yemiyorsan\u0131z daha fazla suya ihtiya\u00e7 vard\u0131r.<\/span><\/p>\n<h2><strong><span>s\u0131cakl\u0131k veya mevsim<\/span><\/strong><\/h2>\n<p><span>Terleme nedeniyle s\u0131cak aylarda so\u011fuk aylara g\u00f6re daha fazla suya ihtiyac\u0131n\u0131z olabilir.<\/span><\/p>\n<h2><strong><span>senin do\u011fan<\/span><\/strong><\/h2>\n<p><span>D\u0131\u015far\u0131da g\u00fcne\u015fte, s\u0131cakta veya s\u0131cak bir odada \u00e7ok zaman ge\u00e7irirseniz, hemen susam\u0131\u015f hissedebilirsiniz.<\/span><\/p>\n<h2><strong><span>ne kadar zorsun<\/span><\/strong><\/h2>\n<p><span>G\u00fcn i\u00e7inde \u00e7al\u0131\u015f\u0131yorsan\u0131z, \u00e7ok y\u00fcr\u00fcyorsan\u0131z veya ayakta duruyorsan\u0131z, masada oturan ki\u015fiden daha fazla suya ihtiyac\u0131n\u0131z olacakt\u0131r.\u00a0Egzersiz yap\u0131yorsan\u0131z veya s\u0131k\u0131 \u00e7al\u0131\u015f\u0131yorsan\u0131z, su kayb\u0131n\u0131 kapatmak i\u00e7in \u00e7ok i\u00e7meniz gerekecektir.<\/span><\/p>\n<h2><strong><span>sa\u011fl\u0131\u011f\u0131n<\/span><\/strong><\/h2>\n<p><span>Enfeksiyonunuz veya so\u011fuk alg\u0131nl\u0131\u011f\u0131n\u0131z varsa veya kusma veya ishal yoluyla s\u0131v\u0131 kaybettiyseniz bol su i\u00e7meniz gerekecektir.\u00a0\u015eeker hastal\u0131\u011f\u0131 gibi bir sa\u011fl\u0131k durumunuz varsa bol suya ihtiyac\u0131n\u0131z olacakt\u0131r.\u00a0Di\u00fcretikler gibi baz\u0131 ila\u00e7lar su kaybetmenize neden olabilir.<\/span><\/p>\n<h2><strong><span>hamilelik veya emzirme<\/span><\/strong><\/h2>\n<p><span>Hamileyseniz veya bebe\u011finize bak\u0131yorsan\u0131z,\u00a0<\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-water-should-you-drink-per-day\"><span>susuz<\/span><\/a><span>\u00a0\u00a0kalmamak i\u00e7in\u00a0bol\u00a0<a href=\"https:\/\/www.healthline.com\/nutrition\/how-much-water-should-you-drink-per-day\">su<\/a>\u00a0i\u00e7meniz gerekir\u00a0\u00a0<\/span><span>.\u00a0Ne de olsa v\u00fccudunuz iki (veya daha fazla) yapar.<\/span><\/p>\n<h2><strong><span>k\u0131sa \u00f6neri<\/span><\/strong><\/h2>\n<p><span>S\u0131cak bir g\u00fcnde d\u0131\u015far\u0131daysan\u0131z veya sizi \u00e7ok terletecek bir \u015fey yap\u0131yorsan\u0131z, susuz kalmamak i\u00e7in bol miktarda s\u0131v\u0131 i\u00e7meniz gerekir.\u00a0Ayn\u0131s\u0131, kramp, ishal veya ate\u015fe neden olan bir hastal\u0131\u011f\u0131n\u0131z varsa da ge\u00e7erlidir.<\/span><\/p>\n<p><span>Kalp yetmezli\u011fi veya bir t\u00fcr b\u00f6brek hastal\u0131\u011f\u0131 gibi bir durumunuz varsa, s\u0131v\u0131 al\u0131m\u0131n\u0131z\u0131 s\u0131n\u0131rlaman\u0131z gerekebilir.\u00a0Sizin i\u00e7in neyin do\u011fru oldu\u011fu konusunda doktorunuzla konu\u015fun.<\/span><\/p>\n<h2><strong><span>Talimatlar<\/span><\/strong><\/h2>\n<section class=\"sc_fs_faq sc_card\">\n<div>\n<h3><span>Kilonuza g\u00f6re ne kadar su i\u00e7melisiniz?<\/span><\/h3>\n<div>\n<p><span>&#8220;Genel olarak, her g\u00fcn tartt\u0131\u011f\u0131n\u0131z her pound i\u00e7in yar\u0131m ons ile bir ons aras\u0131nda su i\u00e7meye \u00e7al\u0131\u015fmal\u0131s\u0131n\u0131z.&#8221;\u00a0\u00d6rne\u011fin, 150 pound a\u011f\u0131rl\u0131\u011f\u0131n\u0131z varsa, bu g\u00fcnde 75 ila 150 ons su anlam\u0131na gelir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<section class=\"sc_fs_faq sc_card\">\n<div>\n<h3><span>G\u00fcnde 2 litre su i\u00e7meye ger\u00e7ekten ihtiyac\u0131n\u0131z var m\u0131?<\/span><\/h3>\n<div>\n<p><span>Dehidrasyonu \u00f6nlemek i\u00e7in, her g\u00fcn i\u00e7ecek ve yiyeceklerden bol miktarda su alman\u0131z gerekir.\u00a0G\u00fcnde ne kadar su i\u00e7meniz gerekti\u011fi konusunda bir\u00e7ok farkl\u0131 g\u00f6r\u00fc\u015f var.\u00a0Sa\u011fl\u0131k uzmanlar\u0131 genellikle g\u00fcnde yakla\u015f\u0131k 2 litre veya yar\u0131m galon olan sekiz adet 8 onsluk bardak \u00f6nerir.<\/span><\/p>\n<\/div>\n<\/div>\n<\/section>\n<\/article>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>G\u00fcnde ne kadar su i\u00e7meliyim? G\u00fcnde ne kadar su i\u00e7meliyim?\u00a0Bir\u00e7ok insan i\u00e7in \u00f6nemli bir sorudur.\u00a0\u00c7\u00fcnk\u00fc v\u00fccut a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131n yakla\u015f\u0131k %60&#8217;\u0131 sudan olu\u015fur.\u00a0V\u00fccudun her i\u015flevi i\u00e7in buna ihtiyac\u0131n\u0131z var.\u00a0Organlar\u0131n\u0131z\u0131 detoksifiye eder, besin maddelerini h\u00fccrelerinize ta\u015f\u0131r, eklemlerinize ba\u011flan\u0131r ve yeme\u011finizi sindirmenize yard\u0131mc\u0131 olur.\u00a0Yeterince su almazsan\u0131z, susuz kalabilirsiniz.\u00a0\u015eiddetli dehidrasyon yaln\u0131zl\u0131k, kafa kar\u0131\u015f\u0131kl\u0131\u011f\u0131 ve bay\u0131lma duygular\u0131na neden olabilir.&nbsp; Bu nedenle &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1898,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[448],"class_list":["post-3182","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-tr","tag-gunde-ne-kadar-su-icmeliyimhow-much-water-should-i-be-drinking-per-day"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>G\u00fcnde ne kadar su i\u00e7meliyim? - the health<\/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:\/\/ahelth.com\/tr\/how-much-water-should-i-be-drinking-per-day\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"G\u00fcnde ne kadar su i\u00e7meliyim? - the health\" \/>\n<meta property=\"og:description\" content=\"G\u00fcnde ne kadar su i\u00e7meliyim? 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