{"id":13033,"date":"2022-03-20T20:05:20","date_gmt":"2022-03-20T20:05:20","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/hydration-during-exercise\/"},"modified":"2022-03-20T20:21:31","modified_gmt":"2022-03-20T20:21:31","slug":"hydration-during-exercise","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/it\/hydration-during-exercise\/","title":{"rendered":"Idratazione durante l’esercizio"},"content":{"rendered":"

Idratazione durante l’esercizio<\/span><\/span><\/p>\n

L’acqua costituisce il 60-70% del peso di un corpo umano adulto. <\/span>\u00c8 molto, quindi puoi intuire che \u00e8 fondamentale per il nostro corretto funzionamento. <\/span>Tuttavia, per svolgere i suoi compiti, deve essere costantemente fornito all’organismo. <\/span>Secondo le raccomandazioni, dovrebbero essere almeno 6 bicchieri d’acqua al giorno.<\/span><\/span><\/p>\n

\n

In alcuni casi la richiesta di acqua \u00e8 maggiore e questa volta ne stiamo esaminando uno, che \u00e8 l’attivit\u00e0 fisica.<\/span><\/span><\/p>\n

disidratazione dannosa<\/span><\/span><\/strong><\/p>\n

Siamo pi\u00f9 inclini alla disidratazione durante l’esercizio. <\/span>Questo perch\u00e9 respiriamo pi\u00f9 velocemente e sudiamo pi\u00f9 velocemente. <\/span>In questo modo perdiamo acqua ed elettroliti. <\/span>Se le perdite non vengono compensate, il corpo \u00e8 meno efficiente, l’allenamento \u00e8 meno efficace, e di certo non era questo il punto… L’unica cosa rimasta dopo l’allenamento \u00e8 un battito cardiaco pazzesco e una stanchezza estrema? <\/span>\u00c8 molto probabile che il tuo corpo sia disidratato. <\/span>Fortunatamente, apportando alcune modifiche, c’\u00e8 un modo semplice per invertire questo.<\/span><\/span><\/p>\n

Quindi quando, quanto e cosa dovresti bere?<\/span><\/span><\/strong><\/p>\n

L’American Society of Sports Medicine (ACSM) raccomanda di bere liquidi prima, durante e dopo l’esercizio. <\/span>Si consiglia di bere 400-600 ml di liquidi 2 ore prima dell’allenamento. <\/span>In questo modo, il tuo corpo rimarr\u00e0 idratato e avr\u00e0 anche tutto il tempo per eliminare l’acqua in eccesso.<\/span><\/span><\/p>\n

Durante l’esercizio si consiglia di assumere 150-300 ml di liquidi ogni 15-20 minuti, mentre \u00e8 sbagliato prendere la bevanda solo quando si ha sete.<\/span><\/span><\/p>\n

L’idratazione dovrebbe essere continuata anche dopo l’esercizio, quindi si raccomanda di somministrare liquidi 1,5 volte (150%) in pi\u00f9 rispetto alla quantit\u00e0 persa durante l’esercizio. <\/span>Come fai a sapere quanta acqua abbiamo perso? <\/span>Il modo pi\u00f9 semplice \u00e8 pesarsi prima e subito dopo il tennis, riducendo ogni chilogrammo che significa litri di liquidi. <\/span>L’American College of Sports Medicine raccomanda almeno 450-675 ml di liquidi per ogni 0,5 kg di peso perso.<\/span><\/span><\/p>\n

Se ti alleni meno intensamente, cio\u00e8 scegli di camminare o andare in bicicletta, e lo sforzo dura non pi\u00f9 di un’ora, allora l’acqua sar\u00e0 una bevanda sufficiente per reintegrare i liquidi persi.<\/span><\/span><\/p>\n

Per esercizi pi\u00f9 avanzati e di lunga durata (ad es. partite di calcio, tennis, squash), le bevande sportive che contengono il 4-8% di carboidrati (4-8 g di carboidrati per 100 ml di liquidi) possono essere una scelta migliore. <\/span>\u00c8 stato dimostrato che il suo consumo ritarda l’insorgenza della fatica e migliora l’efficienza.<\/span><\/span><\/p>\n

Cosa sono esattamente le bevande sportive?<\/span><\/span><\/strong><\/p>\n

Gli ingredienti delle bevande sportive includono zuccheri semplici (glucosio), zuccheri complessi (maltodestrina), elettroliti (ioni sodio e potassio) e vitamine idrosolubili. <\/span>Quando deciderai di utilizzare un liquido del genere, dovrai scegliere se scegliere una bevanda ipotonica, isotonica o ipertonica. <\/span>In che modo sono diversi l’uno dall’altro? <\/span>Una bevanda ipotonica contiene meno molecole (carboidrati ed elettroliti) per<\/span><\/span><\/p>\n

100 ml di fluido corporeo, quantit\u00e0 isotonica molto simile, pi\u00f9 ipertonica. <\/span>Gli esperti dicono che l’isotonico \u00e8 il modo migliore per reidratare il corpo.<\/span><\/span><\/p>\n

C’\u00e8 un’ampia variet\u00e0 di questo tipo di bevanda sul mercato, in modo da non perderti e poter decidere con saggezza, nel prossimo articolo ti diremo cosa seguire, oltre a come prepararlo facilmente . <\/span>Bevande sportive.<\/span><\/span><\/p>\n

In breve, le raccomandazioni fornite dovrebbero guidarci di conseguenza, ma ogni organismo \u00e8 diverso e ci vuole tempo per sviluppare il miglior regime di idratazione. <\/span>La regola pi\u00f9 importante da ricordare \u00e8 l’idratazione come base da non trascurare. <\/span>Certamente \u201cpiaceremo\u201d il corpo in questo modo, e quindi gli effetti desiderati saranno a portata di mano.<\/span><\/span><\/p>\n

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

Idratazione durante l’esercizio L’acqua costituisce il 60-70% del peso di un corpo umano adulto. \u00c8 molto, quindi puoi intuire che \u00e8 fondamentale per il nostro corretto funzionamento. Tuttavia, per svolgere i suoi compiti, deve essere costantemente fornito all’organismo. Secondo le raccomandazioni, dovrebbero essere almeno 6 bicchieri d’acqua al giorno. In alcuni casi la richiesta di …<\/p>\n","protected":false},"author":1,"featured_media":13022,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3530],"tags":[6489,6487,6480,6484,6472,6488,6482,6483,6470,6473,6471,6485,6476,6479,6490,6474,6477,6478,6475,6481,6486],"class_list":["post-13033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-it","tag-allenamento-e-idratazione","tag-allenamento-idratazione","tag-bere-durante-lallenamento","tag-caldo-idratazione","tag-corretta-idratazione","tag-cosa-bere-durante-la-corsa","tag-esercizio","tag-esercizio-anti-covid","tag-idratazione","tag-idratazione-alimentazione","tag-idratazione-allenamento","tag-idratazione-composizione-corporea","tag-idratazione-dieta","tag-idratazione-dimagrimento","tag-idratazione-impasto","tag-idratazione-pelle","tag-idratazione-pizza","tag-idratazione-running","tag-idratazione-sport","tag-pizza-alta-idratazione","tag-rulli-e-idratazione"],"yoast_head":"\nIdratazione durante l'esercizio - 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\/it\/hydration-during-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"it_IT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Idratazione durante l'esercizio - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"Idratazione durante l’esercizio L’acqua costituisce il 60-70% del peso di un corpo umano adulto. \u00c8 molto, quindi puoi intuire che \u00e8 fondamentale per il nostro corretto funzionamento. 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