{"id":13031,"date":"2022-03-20T20:05:20","date_gmt":"2022-03-20T20:05:20","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/hydration-during-exercise\/"},"modified":"2022-03-20T20:17:30","modified_gmt":"2022-03-20T20:17:30","slug":"hydration-during-exercise","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/fr\/hydration-during-exercise\/","title":{"rendered":"Hydratation pendant l’effort"},"content":{"rendered":"

Hydratation pendant l’effort<\/span><\/span><\/p>\n

L’eau repr\u00e9sente 60 \u00e0 70 % du poids d’un corps humain adulte. <\/span>C’est beaucoup, alors vous pouvez deviner que c’est essentiel \u00e0 notre bon fonctionnement. <\/span>Cependant, pour accomplir ses t\u00e2ches, il doit \u00eatre constamment fourni au corps. <\/span>Selon les recommandations, il faut au moins 6 verres d’eau par jour.<\/span><\/span><\/p>\n

\n

Dans certains cas, la demande en eau est plus \u00e9lev\u00e9e et cette fois-ci nous nous int\u00e9ressons \u00e0 l’un d’entre eux, qui est l’activit\u00e9 physique.<\/span><\/span><\/p>\n

d\u00e9shydratation nocive<\/span><\/span><\/strong><\/p>\n

Nous sommes plus sujets \u00e0 la d\u00e9shydratation pendant l’exercice. <\/span>C’est parce que nous respirons plus vite et transpirons plus vite. <\/span>De cette fa\u00e7on, nous perdons de l’eau et des \u00e9lectrolytes. <\/span>Si les pertes ne sont pas compens\u00e9es, le corps est moins efficace, l’entra\u00eenement est moins efficace, et ce n’\u00e9tait certainement pas le but… Il ne reste apr\u00e8s l’entra\u00eenement qu’un rythme cardiaque fou et une fatigue extr\u00eame ? <\/span>Il est fort probable que votre corps soit d\u00e9shydrat\u00e9. <\/span>Heureusement, en apportant quelques modifications, il existe un moyen simple d’inverser cette tendance.<\/span><\/span><\/p>\n

Alors quand, combien et que faut-il boire ?<\/span><\/span><\/strong><\/p>\n

L’American Society of Sports Medicine (ACSM) recommande de boire des liquides avant, pendant et apr\u00e8s l’exercice. <\/span>Il est recommand\u00e9 de boire 400 \u00e0 600 ml de liquide 2 heures avant votre entra\u00eenement. <\/span>De cette fa\u00e7on, votre corps restera hydrat\u00e9 et aura \u00e9galement tout le temps d’\u00e9liminer tout exc\u00e8s d’eau.<\/span><\/span><\/p>\n

Pendant l’exercice, il est recommand\u00e9 de prendre 150 \u00e0 300 ml de liquide toutes les 15 \u00e0 20 minutes, alors qu’il est faux de ne prendre la boisson qu’en cas de soif.<\/span><\/span><\/p>\n

L’hydratation doit \u00e9galement \u00eatre poursuivie apr\u00e8s l’exercice, il est donc recommand\u00e9 de donner des liquides 1,5 fois (150 %) plus que la quantit\u00e9 perdue pendant l’exercice. <\/span>Comment savez-vous combien d’eau nous avons perdu? <\/span>Le moyen le plus simple est de vous peser avant et juste apr\u00e8s le tennis, en r\u00e9duisant chaque kilogramme, ce qui signifie des litres de liquide. <\/span>L’American College of Sports Medicine recommande au moins 450 \u00e0 675 ml de liquide pour chaque 0,5 kg de poids perdu.<\/span><\/span><\/p>\n

Si vous vous entra\u00eenez moins intens\u00e9ment, c’est-\u00e0-dire que vous choisissez de marcher ou de faire du v\u00e9lo, et que l’effort ne dure pas plus d’une heure, alors l’eau sera une boisson suffisante pour remplacer les liquides perdus.<\/span><\/span><\/p>\n

Pour des exercices plus avanc\u00e9s et de plus longue dur\u00e9e (par exemple, match de football, tennis, squash), les boissons pour sportifs contenant 4 \u00e0 8 % de glucides (4 \u00e0 8 g de glucides pour 100 ml de liquide) peuvent \u00eatre un meilleur choix. <\/span>Il a \u00e9t\u00e9 d\u00e9montr\u00e9 que sa consommation retarde l’apparition de la fatigue et am\u00e9liore l’efficacit\u00e9.<\/span><\/span><\/p>\n

Que sont exactement les boissons pour sportifs\u00a0?<\/span><\/span><\/strong><\/p>\n

Les ingr\u00e9dients des boissons pour sportifs comprennent des sucres simples (glucose), des sucres complexes (maltodextrine), des \u00e9lectrolytes (ions sodium et potassium) et des vitamines hydrosolubles. <\/span>Lorsque vous d\u00e9ciderez d’utiliser un tel liquide, vous devrez choisir entre une boisson hypotonique, isotonique ou hypertonique. <\/span>Comment sont-ils diff\u00e9rents les uns des autres? <\/span>Une boisson hypotonique contient moins de mol\u00e9cules (glucides et \u00e9lectrolytes) par<\/span><\/span><\/p>\n

100 ml de fluide corporel, isotonique quantit\u00e9 tr\u00e8s similaire, plus hypertonique. <\/span>Les experts disent que l’isotonique est le meilleur moyen de r\u00e9hydrater le corps.<\/span><\/span><\/p>\n

Il existe une grande vari\u00e9t\u00e9 de ce type de boisson sur le march\u00e9, afin que vous ne vous y perdiez pas et que vous puissiez d\u00e9cider judicieusement, dans le prochain article, nous vous dirons ce qu’il faut suivre, ainsi que comment le faire facilement . <\/span>Boissons sportives.<\/span><\/span><\/p>\n

En bref, les recommandations fournies devraient nous guider en cons\u00e9quence, mais chaque organisme est diff\u00e9rent et il faut du temps pour d\u00e9velopper le meilleur r\u00e9gime d’hydratation. <\/span>La r\u00e8gle la plus importante \u00e0 retenir est l’hydratation comme base \u00e0 ne pas n\u00e9gliger. <\/span>On va certainement \u00ab plaire \u00bb au corps de cette fa\u00e7on, et donc les effets recherch\u00e9s seront \u00e0 port\u00e9e de main.<\/span><\/span><\/p>\n

 <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Hydratation pendant l’effort L’eau repr\u00e9sente 60 \u00e0 70 % du poids d’un corps humain adulte. C’est beaucoup, alors vous pouvez deviner que c’est essentiel \u00e0 notre bon fonctionnement. Cependant, pour accomplir ses t\u00e2ches, il doit \u00eatre constamment fourni au corps. Selon les recommandations, il faut au moins 6 verres d’eau par jour. Dans certains cas, …<\/p>\n","protected":false},"author":1,"featured_media":13020,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3525],"tags":[6431,6447,6438,6441,6445,6436,6430,6437,6439,6446,6433,6435,6432,6434,6442,6444,6440,6443],"class_list":["post-13031","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-general-articles-fr","tag-alimentation-pendant-leffort","tag-alimentation-pendant-marathon","tag-boire-pendant-leffort","tag-boisson-deffort","tag-boisson-effort","tag-boisson-pendant-leffort","tag-hydratation","tag-hydratation-a-leffort","tag-hydratation-apres-leffort","tag-hydratation-course-a-pied","tag-hydratation-de-leffort","tag-hydratation-du-sportif","tag-hydratation-pendant-le-sport","tag-hydratation-sport","tag-hydratation-sport-endurance","tag-hydratation-sportive","tag-hydratation-triathlon","tag-quoi-manger-pendant-leffort-physique"],"yoast_head":"\nHydratation pendant l'effort - 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\/fr\/hydration-during-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hydratation pendant l'effort - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Hydratation pendant l’effort L’eau repr\u00e9sente 60 \u00e0 70 % du poids d’un corps humain adulte. 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