Consejos para prevenir la deshidratación al correr

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El principal enemigo de la práctica del corredor es la deshidratación. Un corredor mal hidratado es más propenso a la fatiga, a la resistencia a la caída y a ver interrumpido su entrenamiento. La falta de agua también conduce a la ausencia de oxígeno en el cuerpo.

Afortunadamente, lo único que necesitamos para mantenernos hidratados es el líquido vital. Una buena planificación y una botella llena de agua o bebida deportiva serán nuestras herramientas para reponer los líquidos.

La hidratación comienza antes de correr

El desayuno es la energía natural para todos los atletas. Aunque en principio debería ser fácil de digerir, lo que sin duda debería contener es una buena dosis de líquido. Por lo tanto, es siempre aconsejable tomar un buen vaso de zumo natural.

Pero la hidratación matutina no puede limitarse a eso. Si nuestro entrenamiento es temprano, también debemos tomar al menos dos o tres vasos de agua . Esto se debe hacer unos 15 minutos antes de empezar a correr para evitar la deshidratación.

Gestione su consumo de líquidos

El hábito de beber dos vasos de agua antes de empezar cubrirá al menos el 40% de las pérdidas de líquidos y evitará la deshidratación. Podemos reanudar el consumo 20 minutos después del comienzo del ejercicio.

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Si usted está corriendo por dos horas, el consumo de agua debe ser fácil y para saciar su sed. Al terminar el entrenamiento, es mejor beber al menos dos litros de agua para recuperarse. El objetivo siempre será reemplazar todos los fluidos a tiempo.

Tome pequeños sorbos y use un accesorio para beber

Siguiendo el razonamiento anterior, llenar con agua no tiene mucho sentido. Por el contrario, es aconsejable tomar sorbos controlados con poco líquido. Esto puede hacerse incluso durante todo el curso.

Una medición básica puede ser de 150 a 200 ml cada 10 minutos . Un truco excelente para controlar esto es acostumbrarse a beber agua con una pajita. Sólo al final debemos tomar directamente de la botella, para evitar así llenarnos de aire.

Tomar la cantidad apropiada de agua

Como podemos ver, la deshidratación es el reto que debemos afrontar en nuestro viaje. Sin embargo, hay personas que exageran en el cumplimiento de esta tarea. Y aunque parezca mentira, en esas circunstancias beber demasiada agua puede ser igualmente contraproducente.

Entre dos y tres litros es más que suficiente para beber desde el momento en que empezamos a movernos hasta que terminamos. Beber hasta cinco litros durante el entrenamiento y con prisa puede causar problemas estomacales. Obviamente, esto también puede obligarnos a detener la actividad.

La deshidratación es también una cuestión de calor

La temperatura corporal de un corredor tiene mucho que ver con la pérdida de fluidos. Cuando hace más calor, la cantidad de sudor simplemente aumenta. Por esta razón, lo más lógico es mantener una temperatura adecuada en el ambiente y en el cuerpo.

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Secar el sudor de la frente y otras partes del cuerpo nos ayudará a nivelar la temperatura corporal. Es mejor entrenar con ropa ligera. Además, lo ideal es funcionar durante las horas más frescas. Evitar la luz solar excesiva también será de gran ayuda.

El agua no es la única solución

De hecho, hay muchos otros líquidos que podemos consumir antes, durante y después de la carrera . Ciertamente todos ellos son a base de agua, pero tienen un sabor diferente y pueden ayudarnos en este consumo.

Por ejemplo, el jugo de sandía puede ser muy refrescante y puede ayudar a bajar la temperatura corporal . En términos generales, se recomiendan casi todos los zumos de frutas. Las bebidas con electrolitos son factibles al final del entrenamiento, o incluso después de completarlo.

Cuidado con las bebidas diuréticas

Hay bebidas que no son recomendables cuando se trata de trotar o correr. Por ejemplo, el té y el café son productos diuréticos , por lo que aceleran la pérdida de fluidos corporales. Por lo tanto, no es bueno que sean ingeridos antes del entrenamiento.

Siempre lleve agua

Tal vez sea la recomendación más obvia, pero no debe ser ignorada. Lo correcto es llevar una pequeña mochila al agua o un cinturón de hidratación. En las tiendas de deportes hay todo tipo de accesorios para asegurar el transporte de la hidratación.

Si no llevamos agua, debemos planear una ruta en la que tengamos lugares con agua disponible, como fuentes, tiendas y otras opciones. La clave es planificar para que nunca nos quedemos sin agua.

¿Cuánta agua debe beber mientras hace ejercicio? El agua es una parte esencial de una buena nutrición. Por lo tanto, siempre es importante tener mucho líquido para beber cuando se hace ejercicio. Leer más «

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