{"id":13037,"date":"2022-03-20T20:05:20","date_gmt":"2022-03-20T20:05:20","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/hydration-during-exercise\/"},"modified":"2022-03-20T20:27:20","modified_gmt":"2022-03-20T20:27:20","slug":"hydration-during-exercise","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/es\/hydration-during-exercise\/","title":{"rendered":"Hidrataci\u00f3n durante el ejercicio"},"content":{"rendered":"<p><span style=\"vertical-align: inherit;\"><span class=\"\" style=\"vertical-align: inherit;\">Hidrataci\u00f3n durante el ejercicio<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">El agua constituye el 60-70% del peso del cuerpo humano adulto. <\/span><span style=\"vertical-align: inherit;\">Eso es mucho, por lo que puede adivinar que es fundamental para nuestro correcto funcionamiento. <\/span><span style=\"vertical-align: inherit;\">Sin embargo, para realizar sus tareas, debe suministrarse constantemente al cuerpo. <\/span><span style=\"vertical-align: inherit;\">Seg\u00fan las recomendaciones, debe ser al menos 6 vasos de agua por d\u00eda.<\/span><\/span><\/p>\n<div>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En algunos casos, la demanda de agua es mayor y en esta ocasi\u00f3n estamos ante uno de ellos, que es la actividad f\u00edsica.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">deshidrataci\u00f3n da\u00f1ina<\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Somos m\u00e1s propensos a la deshidrataci\u00f3n durante el ejercicio. <\/span><span style=\"vertical-align: inherit;\">Esto se debe a que respiramos m\u00e1s r\u00e1pido y sudamos m\u00e1s r\u00e1pido. <\/span><span style=\"vertical-align: inherit;\">As\u00ed perdemos agua y electrolitos. <\/span><span class=\"\" style=\"vertical-align: inherit;\">Si las p\u00e9rdidas no se compensan, el cuerpo es menos eficiente, el entrenamiento es menos efectivo, y ese ciertamente no era el punto&#8230; \u00bfLo \u00fanico que queda despu\u00e9s del entrenamiento es un ritmo card\u00edaco loco y fatiga extrema? <\/span><span style=\"vertical-align: inherit;\">Es muy probable que tu cuerpo est\u00e9 deshidratado. <\/span><span style=\"vertical-align: inherit;\">Afortunadamente, al hacer algunos cambios, hay una manera f\u00e1cil de revertir esto.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Entonces, \u00bfcu\u00e1ndo, cu\u00e1nto y qu\u00e9 debes beber?<\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La Sociedad Estadounidense de Medicina Deportiva (ACSM) recomienda beber l\u00edquidos antes, durante y despu\u00e9s del ejercicio. <\/span><span style=\"vertical-align: inherit;\">Se recomienda beber 400-600 ml de l\u00edquido 2 horas antes del entrenamiento. <\/span><span style=\"vertical-align: inherit;\">De esta manera, su cuerpo se mantendr\u00e1 hidratado y tambi\u00e9n tendr\u00e1 mucho tiempo para eliminar el exceso de agua.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Durante el ejercicio, se recomienda tomar de 150 a 300 ml de l\u00edquido cada 15 a 20 minutos, mientras que es incorrecto tomar la bebida solo cuando se tiene sed.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">La hidrataci\u00f3n tambi\u00e9n debe continuarse despu\u00e9s del ejercicio, por lo que se recomienda administrar l\u00edquidos 1,5 veces (150 %) m\u00e1s que la cantidad perdida durante el ejercicio. <\/span><span style=\"vertical-align: inherit;\">\u00bfC\u00f3mo sabes cu\u00e1nta agua perdimos? <\/span><span style=\"vertical-align: inherit;\">La forma m\u00e1s sencilla es pesarse antes y despu\u00e9s del tenis, reduciendo cada kilogramo lo que significa litros de l\u00edquido. <\/span><span style=\"vertical-align: inherit;\">El Colegio Americano de Medicina Deportiva recomienda al menos 450-675 ml de l\u00edquido por cada 0,5 kg de peso perdido.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Si entrenas con menor intensidad, es decir, optas por caminar o andar en bicicleta, y el esfuerzo no dura m\u00e1s de una hora, entonces el agua ser\u00e1 una bebida suficiente para reponer los l\u00edquidos perdidos.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Para ejercicios m\u00e1s avanzados y de mayor duraci\u00f3n (p. ej., partidos de f\u00fatbol, \u200b\u200btenis, squash), las bebidas deportivas que contienen entre un 4 y un 8 % de carbohidratos (4 a 8 g de carbohidratos por 100 ml de l\u00edquido) pueden ser una mejor opci\u00f3n. <\/span><span style=\"vertical-align: inherit;\">Se ha demostrado que su consumo retrasa la aparici\u00f3n de la fatiga y mejora la eficiencia.<\/span><\/span><\/p>\n<p><strong><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">\u00bfQu\u00e9 son exactamente las bebidas deportivas?<\/span><\/span><\/strong><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Los ingredientes de las bebidas deportivas incluyen az\u00facares simples (glucosa), az\u00facares complejos (maltodextrina), electrolitos (iones de sodio y potasio) y vitaminas solubles en agua. <\/span><span style=\"vertical-align: inherit;\">Cuando decidas usar un l\u00edquido de este tipo, tendr\u00e1s que elegir si elegir una bebida hipot\u00f3nica, isot\u00f3nica o hipert\u00f3nica. <\/span><span style=\"vertical-align: inherit;\">\u00bfC\u00f3mo son diferentes entre s\u00ed? <\/span><span style=\"vertical-align: inherit;\">Una bebida hipot\u00f3nica contiene menos mol\u00e9culas (carbohidratos y electrolitos) por<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">100 ml de l\u00edquido corporal, cantidad muy similar isot\u00f3nica, m\u00e1s hipert\u00f3nica. <\/span><span style=\"vertical-align: inherit;\">Los expertos dicen que isot\u00f3nico es la mejor manera de rehidratar el cuerpo.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">Existe en el mercado una gran variedad de este tipo de bebidas, para que no te pierdas en ella y puedas decidir con acierto, en el siguiente art\u00edculo te diremos qu\u00e9 seguir, as\u00ed como tambi\u00e9n c\u00f3mo prepararla f\u00e1cilmente. . <\/span><span style=\"vertical-align: inherit;\">Bebidas deportivas.<\/span><\/span><\/p>\n<p><span style=\"vertical-align: inherit;\"><span style=\"vertical-align: inherit;\">En resumen, las recomendaciones proporcionadas deber\u00edan guiarnos en consecuencia, pero cada organismo es diferente y se necesita tiempo para desarrollar el mejor r\u00e9gimen de hidrataci\u00f3n. <\/span><span style=\"vertical-align: inherit;\">La regla m\u00e1s importante para recordar es la hidrataci\u00f3n como base que no debe pasarse por alto. <\/span><span style=\"vertical-align: inherit;\">Sin duda \u201ccomplaceremos\u201d al cuerpo de esta manera y, por lo tanto, los efectos deseados estar\u00e1n al alcance de nuestra mano.<\/span><\/span><\/p>\n<p>&nbsp;<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Hidrataci\u00f3n durante el ejercicio El agua constituye el 60-70% del peso del cuerpo humano adulto. Eso es mucho, por lo que puede adivinar que es fundamental para nuestro correcto funcionamiento. Sin embargo, para realizar sus tareas, debe suministrarse constantemente al cuerpo. Seg\u00fan las recomendaciones, debe ser al menos 6 vasos de agua por d\u00eda. En &hellip;<\/p>\n","protected":false},"author":1,"featured_media":13026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3546],"tags":[6576,6574,6573,6584,6585,6582,6578,6586,6575,6581,6583,6577,6580,6579],"class_list":["post-13037","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-es","tag-beber-durante-el-ejercicio","tag-ejercicio","tag-hidratacion","tag-hidratacion-con-ejercicio","tag-hidratacion-deportiva","tag-hidratacion-despues-del-ejercicio","tag-hidratacion-durante-el-entrenamiento","tag-hidratacion-durante-la-practica-deportiva","tag-hidratacion-en-el-deporte","tag-hidratacion-y-ejercicio","tag-hidratacion-y-ejercicio-fisico","tag-perdidas-hidricas-durante-el-ejercicio","tag-porque-es-importante-hidratarse-durante-el-ejercicio","tag-vii-hidratacion-antes-durante-y-despues-del-ejercicio"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Hidrataci\u00f3n durante el ejercicio - fitness and beauty<\/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:\/\/fitness-andbeauty.com\/es\/hydration-during-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hidrataci\u00f3n durante el ejercicio - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Hidrataci\u00f3n durante el ejercicio El agua constituye el 60-70% del peso del cuerpo humano adulto. Eso es mucho, por lo que puede adivinar que es fundamental para nuestro correcto funcionamiento. Sin embargo, para realizar sus tareas, debe suministrarse constantemente al cuerpo. Seg\u00fan las recomendaciones, debe ser al menos 6 vasos de agua por d\u00eda. 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Eso es mucho, por lo que puede adivinar que es fundamental para nuestro correcto funcionamiento. Sin embargo, para realizar sus tareas, debe suministrarse constantemente al cuerpo. Seg\u00fan las recomendaciones, debe ser al menos 6 vasos de agua por d\u00eda. 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