{"id":1676,"date":"2023-09-22T09:42:52","date_gmt":"2023-09-22T00:42:52","guid":{"rendered":"https:\/\/gfdkorea.newspro.kr\/?p=1676"},"modified":"2023-09-22T09:42:52","modified_gmt":"2023-09-22T00:42:52","slug":"%eb%95%80-%eb%a7%8e%ec%9d%b4-%ed%9d%98%eb%a6%ac%eb%8a%94-%ec%82%ac%eb%9e%8c%eb%93%a4-%ed%95%84%eb%8f%85-%eb%ac%bc-%ec%84%ad%ec%b7%a8%ec%9d%98-%ec%a0%95%ec%84%9d","status":"publish","type":"post","link":"https:\/\/innoutwellness.com\/?p=1676","title":{"rendered":"\ub540 \ub9ce\uc774 \ud758\ub9ac\ub294 \uc0ac\ub78c\ub4e4 \ud544\ub3c5! \/ \ubb3c \uc12d\ucde8\uc758 \uc815\uc11d"},"content":{"rendered":"

\n

\ub354\uc6b4 \ub0a0\uc528\uc5d0 \uc6b4\ub3d9\ud558\uba74 \uc5c4\uccad\ub09c \ub540\uc744 \ud758\ub9ac\uac8c \ub429\ub2c8\ub2e4. \uadf8\ub7f4 \ub54c \ub2e4\ub4e4 \uc774\ub7f0 \uc0dd\uac01\uc744 \ud574\ubcf4\uc168\uc744 \uac70\uc608\uc694.<\/p>\n

\n

\ub540 \uc880 \ucad8\uc545 \ube7c\uc8fc\ub2c8\uae4c \uc6b4\ub3d9\ub3c4 \uc798 \ub41c \uac83 \uac19\uace0 \uc0b4\ub3c4 \uc798 \ube60\uc9c8 \uac83 \uac19\ub124 \ud558\uc9c0\ub9cc \ub540\uc774 \ub9ce\uc774 \ube60\uc9c4\ub2e4\uace0 \ud574\uc11c \uc0b4\uc774 \ub354 \ub9ce\uc774 \ube60\uc9c0\ub294 \uac8c \uc544\ub2c8\uace0 \uc624\ud788\ub824 \uc2e0\uccb4\ub2a5\ub825\uc774 \uc800\ud558\ub3fc\uc11c\u00a0\uc6b4\ub3d9 \ud6a8\uacfc\uac00 \ub5a8\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4<\/b>.<\/b>\u00a0(1)<\/p>\n

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<\/span><\/figure>\n

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\uadf8\ub807\ub2e4\uba74 \uc5b4\ub5bb\uac8c \ud558\ub294 \uac8c \uc88b\uc744\uae4c\uc694?<\/p>\n

\uac00\uc7a5 \uc911\uc694\ud55c \uac74 \ud0c8\uc218\ud604\uc0c1\uc774 \ubc1c\uc0dd\ud558\uc9c0 \uc54a\ub3c4\ub85d \uc218\ubd84 \ubcf4\ucda9\uc744 \uc798 \ud574\uc8fc\ub294 \uac83\uc778\ub370,\u00a0 \ub300\ubd80\ubd84\uc758 \uc0ac\ub78c\ub4e4\uc740 \ub0b4\uac00 \ubb3c\uc744 \uc5bc\ub9c8\ub098 \ub9c8\uc154\uc57c \ud558\ub294\uc9c0 \uc798 \ubaa8\ub974\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4.<\/p>\n

\n

\u00a0\ud2b9\ud788\u00a0\ubaa9 \ub9c8\ub97c \ub54c \ub9c8\uc2dc\uba74 \ub418\ub294 \uac70 \uc544\ub2cc\uac00?\u00a0\ub77c\uace0 \uc0dd\uac01\ud558\uc2dc\ub294 \ubd84\ub4e4\ub3c4 \uc788\ub294\ub370<\/b><\/p>\n

\uc6b0\ub9ac \ubab8\uc740 \uc218\ubd84\uc774 \ucda9\ubd84\ud788 \ubcf4\ucda9\ub418\uae30\ub3c4 \uc804\uc5d0 \uac08\uc99d\uc774 \ud574\uc18c\ub418\ub294 \ud2b9\uc9d5\uc744 \uac00\uc9c0\uace0 \uc788\uc744 \ubfd0\ub9cc \uc544\ub2c8\ub77c \ub098\uc774\uac00 \ub4e4\uc218\ub85d\u00a0\uac08\uc99d\uc5d0 \ub300\ud55c \uac10\uac01<\/b>\uc774 \ub454\ud574\uc9c0\uae30 \ub54c\ubb38\uc5d0 \uac08\uc99d\uc5d0 \uc758\uc874\ud558\uac8c \ub418\uba74\u00a0\ud544\uc694\ud55c \uc218\ubd84<\/b>\uc5d0 \ube44\ud574\uc11c \ub35c \ub9c8\uc2dc\uac8c \ub418\ub294 \uacbd\uc6b0\uac00 \ub9ce\uc2b5\ub2c8\ub2e4[1].<\/p>\n

 <\/p>\n

<\/span>
Ad Libitum Fluid Intake (mL\/h): \uc790\uc728 \uc218\ubd84 \uc12d\ucde8\ub7c9\uc740 \uc2e4\uc81c \uc218\ubd84 \uc190\uc2e4\ub7c9\uc758 \uc808\ubc18 \uc815\ub3c4 \ubc16\uc5d0 \ub418\uc9c0 \uc54a\uc74c.<\/figcaption><\/figure>\n

 <\/p>\n

\n

\uadf8\ub9ac\uace0 \uc774\ub807\uac8c \ub418\uba74 \ub9cc\uc131\uc801\uc778 \uc800\uc218\ubd84\uc0c1\ud0dc\ub098 \ud0c8\uc218 \uc0c1\ud0dc\uac00 \ub098\ud0c0\ub0a0 \uc218 \uc788\ub294\ub370,<\/p>\n

 <\/p>\n

<\/span>
] King, M. A., & Baker, L. B. (2020). Dehydration and exercise-induced muscle damage: Implications for recovery. Sports Sci. Exch, 29 (\ud0c8\uc218\uac00 \uc6b4\ub3d9 \ud6c4 \uadfc\uc721 \ud68c\ubcf5\uc5d0 \ubbf8\uce58\ub294 \uc601\ud5a5)<\/figcaption><\/figure>\n

 <\/p>\n

\uc774\ub807\uac8c \ub418\uba74 \uc6b4\ub3d9 \ud6c4\uc5d0 \ud68c\ubcf5\ub3c4 \ub290\ub824\uc9c8 \ubfd0\ub9cc \uc544\ub2c8\ub77c, \ubab8\uc5d0\uc11c \uc218\ubd84\uc774 \ud544\uc694\ud55c \ubaa8\ub4e0 \uae30\ub2a5\uc5d0 \ub2e4 \uc548 \uc88b\uc740 \uc601\ud5a5\uc744 \uc8fc\uac8c \ub418\uc8e0[2].<\/p>\n

\n

\uc2e4\uc81c\ub85c \uc6b4\ub3d9\ud558\uace0 \ub098\uc11c \uacc4\uc18d \ud53c\uace4\ud55c \uc0ac\ub78c\ub4e4\uc740 \uc218\ubd84 \uc12d\ucde8\uac00 \ubd80\uc871\ud574\uc11c \uadf8\ub7f0 \uacbd\uc6b0\ub3c4 \ub9ce\uc2b5\ub2c8\ub2e4.<\/p>\n

\uadf8\ub807\ub2e4\uba74 \uad6c\uccb4\uc801\uc73c\ub85c \uc5b4\ub5bb\uac8c \uc12d\ucde8\ud574\uc57c \ud560\uae4c\uc694?<\/p>\n

\n

\ubc29\ubc95\uc740 \uac04\ub2e8\ud569\ub2c8\ub2e4.<\/p>\n

\uac00\uc7a5 \uba3c\uc800, \uc6b4\ub3d9 \uc804 \ud6c4 \uccb4\uc911\uc744 \uc7ac\uc11c\u00a0\uccb4\uc911\uc774 \uc5bc\ub9c8\ub098 \ubc14\ub00c\uc5c8\ub294\uc9c0<\/b>\u00a0\uccb4\ud06c\ud574\ubcf4\ub294 \uac81\ub2c8\ub2e4.<\/p>\n

\uc608\ub97c \ub4e4\uba74 \uc6b4\ub3d9 \uc804\uc5d0 \uce21\uc815\ud588\uc744 \ub54c 70kg\uc600\ub294\ub370, \uc6b4\ub3d9 \ub05d\ub098\uace0 69kg\uac00 \ub410\ub2e4\uba74 \ucd1d\u00a01kg\u00a0\uc815\ub3c4\uac00 \uc218\ubd84\uc73c\ub85c \ube60\uc9c4\uac70\uace0, 1\ub9ac\ud130 \uc815\ub3c4\ub97c \ubcf4\ucda9\ud574\uc8fc\uba74 \ub429\ub2c8\ub2e4[1].<\/p>\n

\n

\ub2e4\ub9cc \ud55c \ubc88\uc5d0 \ub108\ubb34 \ub9ce\uc774 \ub9c8\uc2dc\uba74 \ud608\uc561 \ub18d\ub3c4\uac00 \ub0ae\uc544\uc9c0\uba74\uc11c \uc5b4\uc9c0\ub7fc\uc99d\uc774\ub098 \ub450\ud1b5\uc774 \ub098\ud0c0\ub0a0 \uc218 \uc788\uae30 \ub54c\ubb38\uc5d0, \ud2c8\ud2c8\ud788 \ub098\ub220\uc11c \ub9c8\uc154\uc8fc\ub294 \uac8c \uc88b\uaca0\uc8e0. (\uc815\ud655\ud55c \uce21\uc815\uc744 \uc704\ud574\uc11c\ub294 \ubc18\ub4dc\uc2dc \ud0c8\uc758 \uc0c1\ud0dc\uc5d0\uc11c \uce21\uc815\ud558\uace0, \uc6b4\ub3d9 \ud6c4 \uccb4\uc911\uc744 \ub2e4\uc2dc \uce21\uc815\ud558\uae30 \uc804\uae4c\uc9c0\ub294 \uc18c\ubcc0\uc744 \ubcf4\uc9c0 \uc54a\ub294 \uac8c \uc88b\uc2b5\ub2c8\ub2e4.)<\/p>\n

 <\/p>\n

<\/span><\/figure>\n

 <\/p>\n

\uadf8\ub9ac\uace0 \uccb4\uc911\uc758 2%\uc774\uc0c1 \ube60\uc9c0\ub294 \uacbd\uc6b0 \uc6b4\ub3d9 \ub2a5\ub825\uc774 \ud604\uc800\ud788 \uac10\uc18c\ud558\uae30 \ub54c\ubb38\uc5d0,\u00a0\uc774\ub7f0 \uacbd\uc6b0 \ubc18\ub4dc\uc2dc! \uc6b4\ub3d9 \ub3c4\uc911\uc5d0\u00a0\uc8fc\uae30\uc801<\/b>\uc73c\ub85c \ub9c8\uc154\uc918\uc57c \ud569\ub2c8\ub2e4. (70kg \uc131\uc778\uc744 \uae30\uc900\uc73c\ub85c 1.4kg \uc774\uc0c1) [1,3]<\/p>\n

\n

\ud2b9\ud788 \ud0c8\uc218\uac00 \ub098\ud0c0\ub098\uba74 \uc6b4\ub3d9 \ub2a5\ub825\ub9cc \uc904\uc5b4\ub4dc\ub294 \uac8c \uc544\ub2c8\ub77c\u00a0\ub2e4\uc74c \uc6b4\ub3d9<\/b>\uc5d0\ub3c4 \uc545\uc601\ud5a5\uc744 \ubbf8\uce58\ub294\ub370\uc694.<\/p>\n

 <\/p>\n

<\/span><\/figure>\n

 <\/p>\n

\uadfc\uc721\uc774 \ud68c\ubcf5\uc744 \ud558\ub824\uba74 \uadfc\uc721 \uc18d\uc5d0 \uc5d0\ub108\uc9c0(\uae00\ub9ac\ucf54\uac90)\uac00 \ubcf4\ucda9\ub418\uc5b4\uc57c \ud558\ub294\ub370, \uc5d0\ub108\uc9c0\uac00 \uc800\uc7a5\ub420 \ub54c\ub294 \uc218\ubd84\uc774 \ud544\uc218\uc801\uc73c\ub85c \uc0ac\uc6a9\ub418\uae30 \ub54c\ubb38\uc5d0 \ud0c8\uc218\uac00 \ub098\ud0c0\ub098\uba74 \uc5d0\ub108\uc9c0\uac00 \uc81c\ub300\ub85c \ubcf4\ucda9\ub418\uc9c0 \uc54a\uc744 \uc218 \uc788\uc2b5\ub2c8\ub2e4[4].<\/p>\n

\uadf8\ub798\uc11c \ub2e4\uc74c \uc6b4\ub3d9\uae4c\uc9c0 \uc545\uc601\ud5a5\uc744 \uc904 \uc218 \uc788\ub294 \uac70\uc8e0.<\/p>\n

\n

\uadf8\ub798\uc11c\u00a0\uc57c\uc678\uc5d0\uc11c\u00a0\uc6b4\ub3d9\uc744\u00a0\ud558\uac70\ub098,\u00a0\uc720\uc0b0\uc18c\u00a0\uc704\uc8fc\uc758\u00a0\uc6b4\ub3d9\uc744\u00a0\ud558\ub294\u00a0\uacbd\uc6b0\uc5d0\ub294\u00a0\ub540\uc744\u00a0\ud6e8\uc52c\u00a0\ub9ce\uc774\u00a0\ud758\ub9ac\uac8c\u00a0\ub418\ub2c8\uae4c,\u00a0\ubc18\ub4dc\uc2dc\u00a0\uccb4\uc911\u00a0\ube44\uad50\ub97c\u00a0\ud1b5\ud574\u00a0\ud544\uc694\ud55c\u00a0\uc218\ubd84\u00a0\uc12d\ucde8\ub7c9<\/b>\uc744\u00a0\ud655\uc778\ud558\uc2dc\ub294\u00a0\uac78\u00a0\ucd94\ucc9c\u00a0\ub4dc\ub9bd\ub2c8\ub2e4.<\/p>\n

\uadf8\ub9ac\uace0 \ud558\ub098 \ub354 \ud301\uc744 \ub4dc\ub9ac\uc790\uba74, \uc6b4\ub3d9 \uc911\uc5d0 \ub540\uc774 \uc720\ub09c\ud788 \uc801\uac8c \ub098\ub294 \ubd84\ub4e4\ub3c4 \uc788\ub294\ub370\uc694. \uadf8\ub7f0\u00a0\uacbd\uc6b0\u00a0\uc774\ubbf8\u00a0\uc800\uc218\ubd84(\uc218\ubd84\uc774\u00a0\ubd80\uc871\ud55c\u00a0\uc0c1\ud0dc)\uc778\u00a0\uacbd\uc6b0\ub3c4\u00a0\uc788\uc2b5\ub2c8\ub2e4[5].<\/p>\n

 <\/p>\n

<\/span>
*\ube44\ud0c0\ubbfc, \uc774\ub1e8\uc81c \uc12d\ucde8\uc5d0 \uc758\ud574 \uc18c\ubcc0 \uc0c9 \uc601\ud5a5\uc744 \ubc1b\uc744 \uc218 \uc788\ub2e4<\/figcaption><\/figure>\n

 <\/p>\n

\ud2b9\ud788 \ud3c9\uc18c \uc18c\ubcc0 \uc0c9\uc774 \uc9d9\uc740 \ub178\ub780\uc0c9\uc5d0 \uac00\uae5d\ub2e4\uba74, \uc218\ubd84 \uc790\uccb4\uac00 \ubd80\uc871\ud574\uc11c \ub540\uc744 \ub35c \ud758\ub9ac\ub294 \uac83\uc77c \uc218 \uc788\uc5b4\uc11c \uc774\ub7f0 \uacbd\uc6b0 \ud3c9\uc18c \uc218\ubd84\uc12d\ucde8\ub97c \uc758\uc2dd\uc801\uc73c\ub85c \ub298\ub824\uc8fc\ub294 \uac8c \uc88b\uc2b5\ub2c8\ub2e4[6].<\/p>\n

\n

\uadf8\ub7ec\uba74 \uc6b4\ub3d9\ub3c4 \ud6e8\uc52c \uc798 \ub418\uace0 \ucee8\ub514\uc158\ub3c4 \uc88b\uc544\uc9c0\ub294 \uac78 \ub290\ub07c\uc2e4 \uc218 \uc788\uc744 \uac70\uc608\uc694.\u00a0\uc624\ub298\uc740\u00a0\uc5ec\uae30\uae4c\uc9c0\u00a0\ud558\uaca0\uc2b5\ub2c8\ub2e4.<\/p>\n

3\uc904\u00a0\uc694\uc57d<\/b>
\n– \uc218\ubd84 \uc12d\ucde8\ub97c \uc81c\ub300\ub85c \ubabb \ud558\uba74, \uc6b4\ub3d9 \ub2a5\ub825 \ubc0f \ud68c\ubcf5 \ub2a5\ub825\uc774 \uc904\uc5b4\ub4e4 \uc218 \uc788\uc74c (\ud2b9\ud788 \uc9c0\uad6c\ub825)
\n– \uc6b4\ub3d9\u00a0\uc804\u00a0\ud6c4\u00a0\uccb4\uc911\u00a0\uce21\uc815\uc744\u00a0\ud1b5\ud574\u00a0\uc218\ubd84\uc774\u00a0\uc5bc\ub9c8\ub098\u00a0\ube60\uc838\ub098\uac00\ub294\uc9c0\u00a0\ud655\uc778\ud558\uace0\u00a0\ubcf4\ucda9\u00a0\ud544\uc694
\n– \uccb4\uc911\u00a0\ubcc0\ud654\uac00\u00a0\uc801\ub2e4\uba74\u00a0\uc774\ubbf8\u00a0\uc800\uc218\ubd84\u00a0\uc0c1\ud0dc\uc778\u00a0\uacbd\uc6b0\ub3c4\u00a0\uc788\uc73c\ub2c8,\u00a0\ud3c9\uc18c\u00a0\uc218\ubd84\uc12d\ucde8\u00a0\ub298\ub9b4\u00a0\uac83.<\/p>\n

\n

\ucc38\uace0<\/p>\n

[1] Kenefick, R. W. (2018). Drinking strategies: planned drinking versus drinking to thirst. Sports Medicine, 48(1), 31-37.
\n[2] King, M. A., & Baker, L. B. (2020). Dehydration and exercise-induced muscle damage: Implications for recovery. Sports Sci. Exch, 29
\n[3] Cheuvront, S. N., & Kenefick, R. W. (2011). Dehydration: physiology, assessment, and performance effects. Comprehensive Physiology, 4(1), 257-285.
\n[4] Kreitzman, S. N., Coxon, A. Y., & Szaz, K. F. (1992). Glycogen storage: illusions of easy weight loss, excessive weight regain, and distortions in estimates of body composition. The American journal of clinical nutrition, 56(1), 292S-293S.
\n[5] Smith, J. W., Bello, M. L., & Price, F. G. (2021). A case-series observation of sweat rate variability in endurance-trained athletes. Nutrients, 13(6), 1807.
\n[6] Gunawan, A. A., Brandon, D., Puspa, V. D., & Wiweko, B. (2018). Development of urine hydration system based on urine color and support vector machine. Procedia Computer Science, 135, 481-489.<\/p>\n","protected":false},"excerpt":{"rendered":"

\ub354\uc6b4 \ub0a0\uc528\uc5d0 \uc6b4\ub3d9\ud558\uba74 \uc5c4\uccad\ub09c \ub540\uc744 \ud758\ub9ac\uac8c \ub429\ub2c8\ub2e4. \uadf8\ub7f4 \ub54c \ub2e4\ub4e4 \uc774\ub7f0 \uc0dd\uac01\uc744 \ud574\ubcf4\uc168\uc744 \uac70\uc608\uc694. \ub540 \uc880 \ucad8\uc545 \ube7c\uc8fc\ub2c8\uae4c \uc6b4\ub3d9\ub3c4 \uc798 \ub41c \uac83 \uac19\uace0 \uc0b4\ub3c4 \uc798 \ube60\uc9c8 \uac83 \uac19\ub124 \ud558\uc9c0\ub9cc \ub540\uc774 \ub9ce\uc774 \ube60\uc9c4\ub2e4\uace0 \ud574\uc11c \uc0b4\uc774 \ub354 \ub9ce\uc774 \ube60\uc9c0\ub294 \uac8c \uc544\ub2c8\uace0 \uc624\ud788\ub824 \uc2e0\uccb4\ub2a5\ub825\uc774 \uc800\ud558\ub3fc\uc11c\u00a0\uc6b4\ub3d9 \ud6a8\uacfc\uac00 \ub5a8\uc5b4\uc9c8 \uc218 \uc788\uc2b5\ub2c8\ub2e4.\u00a0(1)     \uadf8\ub807\ub2e4\uba74 \uc5b4\ub5bb\uac8c \ud558\ub294 \uac8c \uc88b\uc744\uae4c\uc694? \uac00\uc7a5 \uc911\uc694\ud55c […]<\/p>\n","protected":false},"author":250,"featured_media":1677,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1676","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-3"],"_links":{"self":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1676","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/users\/250"}],"replies":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1676"}],"version-history":[{"count":1,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1676\/revisions"}],"predecessor-version":[{"id":1678,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/posts\/1676\/revisions\/1678"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=\/wp\/v2\/media\/1677"}],"wp:attachment":[{"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1676"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1676"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/innoutwellness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1676"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}