{"id":635,"date":"2021-12-09T23:36:14","date_gmt":"2021-12-09T21:36:14","guid":{"rendered":"http:\/\/www.nopainjustgain.gr\/?p=635"},"modified":"2022-04-12T18:37:20","modified_gmt":"2022-04-12T15:37:20","slug":"6-tips-%ce%b3%ce%b9%ce%b1-%cf%84%ce%b7-%cf%83%ce%b7%ce%bc%ce%b1%cf%83%ce%af%ce%b1-%cf%84%ce%bf%cf%85-%ce%bd%ce%b5%cf%81%ce%bf%cf%8d-%cf%83%cf%84%ce%bf%ce%bd-%ce%b1%ce%b8%ce%bb%ce%b7%cf%84%ce%b9%cf%83","status":"publish","type":"post","link":"http:\/\/www.nopainjustgain.gr\/?p=635","title":{"rendered":"6 tips \u03b3\u03b9\u03b1 \u03c4\u03b7 \u03c3\u03b7\u03bc\u03b1\u03c3\u03af\u03b1 \u03c4\u03bf\u03c5 \u03bd\u03b5\u03c1\u03bf\u03cd \u03c3\u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03c3\u03bc\u03cc"},"content":{"rendered":"<div id=\"attachment_636\" style=\"width: 630px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/05\/drink-more-water-1.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-636\" class=\"size-full wp-image-636\" src=\"http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/05\/drink-more-water-1.jpg\" alt=\"Silhouette of a man drinking water after exercising with blue sky in the background.\" width=\"620\" height=\"412\" srcset=\"http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/05\/drink-more-water-1.jpg 620w, http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/05\/drink-more-water-1-300x199.jpg 300w, http:\/\/www.nopainjustgain.gr\/wp-content\/uploads\/2016\/05\/drink-more-water-1-451x300.jpg 451w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><p id=\"caption-attachment-636\" class=\"wp-caption-text\">Silhouette of a man drinking water after exercising with blue sky in the background.<\/p><\/div>\n<p style=\"text-align: center;\">\u03a4\u03bf \u03bd\u03b5\u03c1\u03cc \u03b5\u03af\u03bd\u03b1\u03b9 \u03c4\u03bf \u03b1\u03c0\u03b1\u03c1\u03b1\u03af\u03c4\u03b7\u03c4\u03bf \u03b4\u03b9\u03b1\u03c4\u03c1\u03bf\u03c6\u03b9\u03ba\u03cc \u03c3\u03c4\u03bf\u03b9\u03c7\u03b5\u03af\u03bf \u03c0\u03bf\u03c5 \u03c3\u03c5\u03bc\u03bc\u03b5\u03c4\u03ad\u03c7\u03b5\u03b9 \u03c3\u03b5 \u03bc\u03b5\u03c4\u03b1\u03b2\u03bf\u03bb\u03b9\u03ba\u03ad\u03c2 \u03b4\u03b9\u03b5\u03c1\u03b3\u03b1\u03c3\u03af\u03b5\u03c2 \u03c4\u03bf\u03c5 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03c1\u03c5\u03b8\u03bc\u03af\u03b6\u03b5\u03b9 \u03c4\u03b7 \u03b8\u03b5\u03c1\u03bc\u03bf\u03ba\u03c1\u03b1\u03c3\u03af\u03b1 \u03c3\u03ce\u03bc\u03b1\u03c4\u03bf\u03c2, \u03b1\u03c0\u03bf\u03c4\u03b5\u03bb\u03b5\u03af \u03c4\u03bf \u03b2\u03b1\u03c3\u03b9\u03ba\u03cc \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03cc \u03c4\u03bf\u03c5 \u03c0\u03bb\u03ac\u03c3\u03bc\u03b1\u03c4\u03bf\u03c2 , \u03bc\u03b5\u03c4\u03b1\u03c6\u03ad\u03c1\u03b5\u03b9 \u03bf\u03be\u03c5\u03b3\u03cc\u03bd\u03bf \u03ba\u03b1\u03b9 \u03b8\u03c1\u03b5\u03c0\u03c4\u03b9\u03ba\u03ac \u03c3\u03c5\u03c3\u03c4\u03b1\u03c4\u03b9\u03ba\u03ac \u03c3\u03c4\u03b1 \u03ba\u03cd\u03c4\u03c4\u03b1\u03c1\u03b1.<!--more--><\/p>\n<p style=\"text-align: center;\">\u0397 \u03c0\u03b1\u03c1\u03b1\u03c4\u03b5\u03c4\u03b1\u03bc\u03b5\u0301\u03bd\u03b7 \u03b4\u03b9\u03b1\u0301\u03c1\u03ba\u03b5\u03b9\u03b1 \u03ba\u03b1\u03b9 \u03bf\u03b9 \u03c0\u03bf\u03b9\u03ba\u03b9\u0301\u03bb\u03b5\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c0\u03c1\u03bf\u03c0\u03bf\u0301\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03b1\u03b3\u03c9\u0301\u03bd\u03b1 \u03b5\u03ba\u03b8\u03b5\u0301\u03c4\u03bf\u03c5\u03bd \u03c4\u03bf\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03ae \u03ba\u03b1\u03b9 \u03b5\u03bd \u03b4\u03c5\u03bd\u03ac\u03bc\u03b5\u03b9 \u03bc\u03b1\u03c1\u03b1\u03b8\u03c9\u03bd\u03bf\u03b4\u03c1\u03cc\u03bc\u03bf \u03c3\u03b5 \u03c0\u03b5\u03c1\u03b9\u03b2\u03b1\u03bb\u03bb\u03bf\u03bd\u03c4\u03b9\u03ba\u03ad\u03c2 \u03c3\u03c5\u03bd\u03b8\u03ae\u03ba\u03b5\u03c2 \u03c4\u03ad\u03c4\u03bf\u03b9\u03b5\u03c2 \u03c0\u03bf\u03c5 \u03b1\u03c0\u03b1\u03b9\u03c4\u03bf\u03cd\u03bd \u03c4\u03b7\u03bd \u03b1\u03c0\u03bf\u03b2\u03bf\u03bb\u03ae \u03b8\u03b5\u03c1\u03bc\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2 \u03b1\u03c0\u03cc \u03c4\u03bf\u03bd \u03bf\u03c1\u03b3\u03b1\u03bd\u03b9\u03c3\u03bc\u03cc \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b5\u03c6\u03af\u03b4\u03c1\u03c9\u03c3\u03b7\u03c2.<\/p>\n<p style=\"text-align: center;\">\u038c\u03bc\u03c9\u03c2, \u03b7 \u03bc\u03b7 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae\u03c2 \u03b1\u03bd\u03b1\u03c0\u03bb\u03ae\u03c1\u03c9\u03c3\u03b7 \u03c5\u03b3\u03c1\u03ce\u03bd \u03ba\u03b1\u03b9 \u03b1\u03bb\u03ac\u03c4\u03c9\u03bd \u03b1\u03c5\u03be\u03b1\u0301\u03bd\u03b5\u03b9 \u03c4\u03bf\u03bd \u03ba\u03b9\u0301\u03bd\u03b4\u03c5\u03bd\u03bf \u03b1\u03c6\u03c5\u03b4\u03b1\u0301\u03c4\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03ac\u03bb\u03bb\u03c9\u03bd \u03c3\u03b7\u03bc\u03b1\u03bd\u03c4\u03b9\u03ba\u03ce\u03bd \u03b5\u03c0\u03b9\u03c0\u03bb\u03bf\u03ba\u03ce\u03bd \u03cc\u03c0\u03c9\u03c2 \u03b7 \u03c5\u03c0\u03b5\u03c1\u03b8\u03b5\u03c1\u03bc\u03b9\u0301\u03b1 \u03ba\u03b1\u03b9 \u03c4\u03bf \u03b8\u03b5\u03c1\u03bc\u03b9\u03ba\u03cc \u03c3\u03bf\u03ba! \u0397 \u03b1\u03c6\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7 \u03b4\u03b9\u03ac\u03c1\u03ba\u03b5\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7\u03c2 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03ba\u03ae\u03c2 \u03c3\u03c5\u03c7\u03bd\u03cc\u03c4\u03b7\u03c4\u03b1\u03c2, \u03b1\u03cd\u03be\u03b7\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03ba\u03b1\u03c1\u03b4\u03b9\u03b1\u03b3\u03b3\u03b5\u03b9\u03b1\u03ba\u03ae\u03c2 \u03ba\u03cc\u03c0\u03c9\u03c3\u03b7\u03c2 \u03ba\u03b1\u03b9 \u03c0\u03b9\u03b8\u03b1\u03bd\u03ae \u03b4\u03b9\u03b1\u03ba\u03bf\u03c0\u03ae \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7\u03c2 \u03ae \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1. \u03a7\u03b1\u03c1\u03b1\u03ba\u03c4\u03b7\u03c1\u03b9\u03c3\u03c4\u03b9\u03ba\u03ac \u03b1\u03bd\u03b1\u03c6\u03ad\u03c1\u03b5\u03c4\u03b1\u03b9 \u03bf\u03c4\u03b9 \u03b1\u03c0\u03ce\u03bb\u03b5\u03b9\u03b1 \u03c5\u03b3\u03c1\u03ce\u03bd \u03bc\u03cc\u03bb\u03b9\u03c2 2% \u03c4\u03bf\u03c5 \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03bf\u03b4\u03b7\u03b3\u03b5\u03af \u03c3\u03b5 \u03c0\u03c4\u03ce\u03c3\u03b7 \u03c4\u03b7\u03c2 \u03b1\u03c0\u03cc\u03b4\u03bf\u03c3\u03b7\u03c2 \u03ba\u03b1\u03c4\u03ac 10%!<\/p>\n<p style=\"text-align: center;\"><em><strong>\u03a0\u03ce\u03c2 \u03b8\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03af\u03c3\u03b5\u03b9\u03c2 \u03c4\u03b7 \u03c3\u03c9\u03c3\u03c4\u03ae \u03b5\u03bd\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03c3\u03b5 \u03cc\u03bb\u03b1 \u03c4\u03b1 \u03c3\u03c4\u03ac\u03b4\u03b9\u03b1 \u03c4\u03b7\u03c2 \u03c0\u03c1\u03bf\u03c0\u03cc\u03bd\u03b7\u03c3\u03b7 \u03ae \u03c4\u03bf\u03c5 \u03b1\u03b3\u03ce\u03bd\u03b1:\u00a0<\/strong><\/em><\/p>\n<ol>\n<li style=\"text-align: center;\"><b>\u0395\u03bd\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03c0\u03c1\u03b9\u03bd \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03af\u03b1:<\/b> \u03a0\u03c1\u03b9\u03bd \u03bf\u03c0\u03bf\u03b9\u03b1\u03b4\u03ae\u03c0\u03bf\u03c4\u03b5 \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03c6\u03c1\u03cc\u03bd\u03c4\u03b9\u03c3\u03b5 \u03bd\u03b1 \u03ad\u03c7\u03b5\u03b9\u03c2 \u03ba\u03b1\u03c4\u03b1\u03bd\u03b1\u03bb\u03ce\u03c3\u03b5\u03b9 \u03b5\u03c0\u03b1\u03c1\u03ba\u03ae \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c3\u03b5 \u03bd\u03b5\u03c1\u03cc. \u039f\u03b9 \u03c3\u03c5\u03c3\u03c4\u03ac\u03c3\u03b5\u03b9\u03c2 \u03b4\u03af\u03bd\u03bf\u03c5\u03bd \u03b1\u03c0\u03cc 4 \u03ce\u03c1\u03b5\u03c2 \u03c0\u03c1\u03b9\u03bd \u03bc\u03ad\u03c7\u03c1\u03b9 \u03ba\u03b1\u03b9 \u03c4\u03b7 \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 \u03ad\u03bd\u03b1\u03c1\u03be\u03b7 \u03b5\u03bd\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7\u03c2 \u03bc\u03b5 5-7mL \/kg \u03c3\u03c9\u03bc\u03b1\u03c4\u03b9\u03ba\u03bf\u03cd \u03b2\u03ac\u03c1\u03bf\u03c5\u03c2 \u03bd\u03b5\u03c1\u03cc, \u03b4\u03b7\u03bb\u03b1\u03b4\u03ae \u03b3\u03b9\u03b1 \u03ad\u03bd\u03b1 \u03b4\u03c1\u03bf\u03bc\u03ad\u03b1 70kg \u03c0\u03b5\u03c1\u03af\u03c0\u03bf\u03c5 350-500mL .<\/li>\n<li style=\"text-align: center;\"><b>Check \u03c7\u03c1\u03ce\u03bc\u03b1 \u03bf\u03cd\u03c1\u03c9\u03bd <\/b>: \u0388\u03bd\u03b1\u03c2 \u03c0\u03bf\u03bb\u03cd \u03ad\u03c5\u03ba\u03bf\u03bb\u03bf\u03c2 \u03c4\u03c1\u03cc\u03c0\u03bf\u03c2 \u03bd\u03b1 \u03b5\u03be\u03b1\u03c3\u03c6\u03b1\u03bb\u03b9\u03c3\u03b5\u03b9\u03c2 \u03bf\u03c4\u03b9 \u03b5\u03af\u03c3\u03b1\u03b9 \u03ba\u03b1\u03bb\u03ac \u03b5\u03bd\u03c5\u03b4\u03b1\u03c4\u03c9\u03bc\u03ad\u03bd\u03bf\u03c2 \u03b5\u03af\u03bd\u03b1\u03b9 \u03bd\u03b1 \u03c0\u03b1\u03c1\u03b1\u03ba\u03bf\u03bb\u03bf\u03c5\u03b8\u03b5\u03af\u03c2 \u03c4\u03b1 \u03bf\u03cd\u03c1\u03b1 \u03c3\u03bf\u03c5. \u03a6\u03c1\u03cc\u03bd\u03c4\u03b9\u03c3\u03b5 \u03bd\u03b1 \u03b5\u03af\u03bd\u03b1\u03b9 \u03ba\u03b1\u03b8\u03b1\u03c1\u03ac, \u03ac\u03c7\u03c1\u03c9\u03bc\u03b1 \u03ba\u03b1\u03b9 \u03ac\u03bf\u03c3\u03bc\u03b1.<\/li>\n<li style=\"text-align: center;\"><b>\u0395\u03bd\u03c5\u03b4\u03ac\u03c4\u03c9\u03c3\u03b7 \u03ba\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03b1\u03b8\u03bb\u03b7\u03c4\u03b9\u03ba\u03ae \u03b4\u03bf\u03ba\u03b9\u03bc\u03b1\u03c3\u03af\u03b1 : <\/b>\u039a\u03b1\u03c4\u03ac \u03c4\u03b7\u03bd \u03ac\u03c3\u03ba\u03b7\u03c3\u03b7 \u03b1\u03c6\u03c5\u03b4\u03b1\u03c4\u03ce\u03bd\u03b5\u03c3\u03b1\u03b9 \u03bc\u03ad\u03c3\u03c9 \u03c4\u03b7\u03c2 \u03b5\u03c6\u03af\u03b4\u03c1\u03c9\u03c3\u03b7\u03c2, \u03bf\u03c0\u03cc\u03c4\u03b5 \u03ba\u03b1\u03b9 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 \u03bd\u03b1 \u03b1\u03bd\u03b1\u03c0\u03bb\u03b7\u03c1\u03ce\u03bd\u03b5\u03b9\u03c2 \u03c5\u03b3\u03c1\u03ac \u03c3\u03c5\u03c3\u03c4\u03b7\u03bc\u03b1\u03c4\u03b9\u03ba\u03ac. \u03a3\u03c5\u03c3\u03c4\u03ae\u03bd\u03b5\u03c4\u03b1\u03b9 \u03b7 \u03ba\u03b1\u03c4\u03b1\u03bd\u03ac\u03bb\u03c9\u03c3\u03b7 \u03c5\u03b3\u03c1\u03ce\u03bd \u03bc\u03b5 \u03c1\u03c5\u03b8\u03bc\u03cc 150- 250 ml \u03bd\u03b5\u03c1\u03bf\u03cd \u03b1\u03bd\u03ac 15- 20 \u03bb\u03b5\u03c0\u03c4\u03ac.<\/li>\n<li style=\"text-align: center;\"><b>\u03a5\u03c0\u03bf\u03bb\u03bf\u03b3\u03b9\u03c3\u03bc\u03cc\u03c2 \u03b1\u03c0\u03c9\u03bb\u03b5\u03b9\u03ce\u03bd \u03c5\u03b3\u03c1\u03ce\u03bd: <\/b>\u0397 \u03c0\u03bf\u03c3\u03cc\u03c4\u03b7\u03c4\u03b1 \u03c5\u03b3\u03c1\u03ce\u03bd \u03c0\u03bf\u03c5 \u03b8\u03b1 \u03c0\u03c1\u03ad\u03c0\u03b5\u03b9 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