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Hidratación durante el ejercicio físico

oct. 26, 2016, 20:26
Durante la práctica de ejercicio físico, la pérdida de agua se produce a través de la transpiración.
Hidratación durante el ejercicio físico
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Durante la práctica de ejercicio físico, la pérdida de agua se produce  a través de la transpiración. La principal función de la transpiración es controlar el calor corporal mediante la evaporación de agua desde la superficie de la piel para mantener la temperatura general de nuestro cuerpo en 37° C.

Durante el ejercicio se puede observar una pérdida de agua por esta vía entre 1 y 2 litros por hora al realizar un ejercicio moderadamente intenso

En el caso de los atletas las recomendaciones de líquido son las siguientes:

Antes del ejercicio físico: se recomienda ingerir 500 cc de agua dos horas antes de realizar ejercicio físico.

Durante el ejercicio físico: es necesaria la ingesta adecuada de líquidos para optimizar el rendimiento y reducir el riesgo de enfermedades provocadas por exposición excesiva a un ambiente caluroso. Lo ideal será una ingesta de líquidos que permita reemplazar la mayor cantidad  posible de líquidos perdidos a través de la transpiración y la orina.

Después del ejercicio: si no eres un atleta y la actividad física realizada fue moderada,  solo necesitas ingerir el agua suficiente para reponer las pérdidas por sudoración. 

Muy común es la ingesta de bebidas isotónicas durante la práctica de ejercicios. En relación a esto se debe aclarar que este tipo de bebidas solo son necesarias para los deportistas de alto rendimiento, en donde se produce una pérdida no solo de agua sino que también una pérdida considerable de electrolitos.

Fuente: Nutrición, salud y bienestar. Vol. 15

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1400 x 380 agua
369x376 agua

362x418 agua

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