Consejos para prevenir la deshidratación al correr

¡Comparte!

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.

Mira también:   Trucos para evitar la retención de líquidos en el cuerpo

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.

Mira también:   Beneficios de usar colágeno para las mujeres

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 «

Mira también:   4 alimentos que te hacen engordar y no lo sabías

109 comentarios en “Consejos para prevenir la deshidratación al correr”

  1. I like the helpful information you provide in your articles. I will bookmark your blog and check again here regularly. I’m quite certain I’ll learn plenty of new stuff right here! Best of luck for the next!|

  2. I absolutely love your blog.. Excellent colors & theme. Did you develop this site yourself? Please reply back as I’m looking to create my very own website and would like to know where you got this from or exactly what the theme is called. Kudos!|

  3. Heya i am for the first time here. I came across this board and I find It really useful & it helped me out much. I hope to give something back and help others like you helped me.|

  4. My brother recommended I might like this website. He was totally right. This post truly made my day. You can not imagine just how much time I had spent for this info! Thanks!|

  5. Greetings! Quick question that’s totally off topic. Do you know how to make your site mobile friendly? My website looks weird when viewing from my iphone4. I’m trying to find a theme or plugin that might be able to resolve this problem. If you have any suggestions, please share. Cheers!|

  6. I’m not sure exactly why but this site is loading extremely slow for me. Is anyone else having this issue or is it a issue on my end? I’ll check back later on and see if the problem still exists.|

  7. I absolutely love your blog and find nearly all of your post’s to be exactly I’m looking for. can you offer guest writers to write content in your case? I wouldn’t mind composing a post or elaborating on many of the subjects you write about here. Again, awesome web log!|

  8. Nice weblog right here! Additionally your site lots up fast! What web host are you the usage of? Can I get your affiliate hyperlink for your host? I desire my web site loaded up as quickly as yours lol|

  9. This design is spectacular! You definitely know how
    to keep a reader entertained. Between your wit and your videos,
    I was almost moved to start my own blog (well, almost…HaHa!) Fantastic job.
    I really loved what you had to say, and more than that, how you presented it.
    Too cool!

  10. I think the admin of this web page is in fact working hard in support of his website, for the reason that here every data is quality based information.

  11. After looking over a number of the articles on your site, I seriously like your way of writing a blog. I book-marked it to my bookmark webpage list and will be checking back in the near future. Please visit my website as well and tell me how you feel.|

  12. Undeniably believe that which you said. Your favourite justification seemed to be at the web the simplest thing to take into accout of. I say to you, I definitely get irked while folks think about concerns that they plainly do not know about. You managed to hit the nail upon the top as well as defined out the entire thing without having side-effects , other folks could take a signal. Will likely be again to get more. Thanks|

  13. I’m really impressed with your writing skills as well as with the layout on your weblog. Is this a paid theme or did you customize it yourself? Either way keep up the nice quality writing, it’s rare to see a nice blog like this one nowadays.|

  14. Hi there are using WordPress for your site platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any coding knowledge to make your own blog? Any help would be greatly appreciated!|

  15. Greetings from Idaho! I’m bored at work so I decided to check out your website on my iphone during lunch break. I enjoy the knowledge you present here and can’t wait to take a look when I get home. I’m amazed at how quick your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyhow, awesome blog!|

  16. My developer is trying to convince me to move to .net from PHP. I have always disliked the idea because of the costs. But he’s tryiong none the less. I’ve been using WordPress on several websites for about a year and am nervous about switching to another platform. I have heard very good things about blogengine.net. Is there a way I can import all my wordpress posts into it? Any help would be greatly appreciated!|

  17. Hey there! I know this is kinda off topic but I was wondering which blog platform are you using for this website? I’m getting sick and tired of WordPress because I’ve had problems with hackers and I’m looking at options for another platform. I would be great if you could point me in the direction of a good platform.|

  18. Its such as you read my thoughts! You seem to understand a lot approximately this, like you wrote the ebook in it or something. I think that you simply can do with some p.c. to drive the message home a bit, but instead of that, that is wonderful blog. A great read. I will certainly be back.|

  19. Howdy! I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Anyways, I’m definitely delighted I found it and I’ll be bookmarking and checking back frequently!|

  20. I don’t even know how I ended up here, but I thought this post was good. I do not know who you are but definitely you’re going to a famous blogger if you are not already 😉 Cheers!|

  21. Nice blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple tweeks would really make my blog jump out. Please let me know where you got your theme. Cheers|

  22. I simply couldn’t leave your site before suggesting that I really loved the usual information an individual provide to your guests? Is going to be again often to check up on new posts|

  23. I would like to thank you for the efforts you’ve put in writing this web site. I’m hoping the same high-grade web site post from you in the upcoming also. Actually your creative writing abilities has inspired me to get my own site now. Really the blogging is spreading its wings fast. Your write up is a good example of it.

  24. hello!,I like your writing very much! share we be in contact extra about your post on AOL? I require a specialist in this house to resolve my problem. Maybe that’s you! Taking a look ahead to see you.

  25. Awesome site you have here but I was wanting to know if you knew of any forums that cover the same topics talked about here? I’d really love to be a part of group where I can get responses from other knowledgeable individuals that share the same interest. If you have any suggestions, please let me know. Thanks!|

  26. I simply wanted to thank you again for this amazing blog you have produced here. Its full of useful tips for those who are truly interested in this kind of subject, in particular this very post. Your all amazingly sweet along with thoughtful of others in addition to the fact that reading your website posts is a fantastic delight in my experience. And such a generous surprise! Ben and I usually have fun making use of your tips in what we should do in a few days. Our listing is a mile long and tips will certainly be put to fine use.

  27. hi!,I love your writing very a lot! proportion we keep up a correspondence extra about your article on AOL? I need an expert on this space to unravel my problem. May be that is you! Having a look ahead to see you.

  28. We are a group of volunteers and starting a new scheme in our community. Your website provided us with valuable information to work on. You have done a formidable process and our whole community will likely be thankful to you.

  29. Thanks a lot for being our coach on this topic. I enjoyed your current article greatly and most of all cherished how you really handled the areas I considered to be controversial. You’re always incredibly kind towards readers really like me and assist me to in my lifestyle. Thank you.

  30. Thank you a lot for giving everyone an exceptionally memorable possiblity to read articles and blog posts from this site. It is always very beneficial and as well , packed with amusement for me personally and my office friends to visit the blog at the very least 3 times weekly to study the newest stuff you will have. And lastly, we’re always pleased with the spectacular ideas served by you. Selected 1 points in this posting are rather the best we’ve had.

  31. I simply want to tell you that I’m all new to blogging and site-building and really enjoyed your web blog. Probably I’m likely to bookmark your blog . You really come with fantastic article content. Cheers for sharing your web site.

  32. Demonstrate The Family Unit A Lot Of Fun Using A Outdoor camping Getaway If you would like absolutely love yourself, camping can be a great and exciting method to spend the next holiday. Get the most out of your forthcoming camping outdoors following following several of the details offered on this page. You can find this data beneficial on the after that journey outside! Get your shelter prior to it will get darkish. In case you are an urbanite whoever view is not accustomed to getting into a town where there isn’t any darkness actually, after it becomes dark, you will have a tough time creating your tent, preparing food, and have your tent prepared.This is especially valid. Avoid these circumstances by establishing your shelter before hand. You ought to set it up at home before you go on your camping out getaway when you have purchased a whole new tent in preparation for the camping out getaway. This assists you learn to put up your tent. This will also get rid of the aggravation connected with setting up your tent. Emergency kits can be a camping outdoors trip.Take things for specific beings also, so maintain some anti–venom on hand. A jungle breakfest is a good process for the kids. Acquire liquid containers, tiny cups of fruits and juices bins away from your site and tie them around treas. This can be a amazing way to enhance the early morning. A bandanna or a wonderful item to give on your own vacation. These can be utilized in a pinch if you want a potholder, like drying out your hands or positioning a hot cooking pot. Well before embarking on your journey, talk to your kids concerning the perils of camping outdoors. It really is basic to look into the Internet for photographs of hazardous plant life like poison ivy hence they ought to keep away from before your holiday. The full position associated with camping is going to be one with character, but you should ensure to be geared up. You must deliver your sleeping handbag, but you need to consider additional covers way too.This helps you cozy whether it receives really cool through the night or you may use them for added support. Duct adhesive tape is definitely an imperative item to include in your camping products. It is actually as handy for maintenance when you are camping because it is throughout the house. It can be used to mend an aura bedding must it get yourself a hole. It may also fix up a tarp, slumbering case, or even the tent. In a short time increases so you don’t get blisters, you can even protect the feet. It can also be employed as a bandage. Seeing that you’ve arrived at the final on this article, you are prepared to accomplish some organizing. It is recommended to be equipped. Make use of the information and facts shared here where you can great trip!

  33. Hi, I do believe this is an excellent web site. I stumbledupon it 😉 I will revisit yet again since i have bookmarked it. Money and freedom is the best way to change, may you be rich and continue to guide others.|

  34. Hello! I’ve been following your weblog for some time now and finally got the bravery to go ahead and give you a shout out from Porter Tx! Just wanted to mention keep up the fantastic job!|

  35. Hello just wanted to give you a quick heads up. The text in your content seem to be running off the screen in Internet explorer. I’m not sure if this is a formatting issue or something to do with browser compatibility but I thought I’d post to let you know. The design and style look great though! Hope you get the problem resolved soon. Kudos|

  36. I will immediately take hold of your rss feed as I can not find your email subscription link or newsletter service. Do you have any? Please let me recognize in order that I may just subscribe. Thanks.|

  37. I had been wondering should anyone ever considered changing design of the blog? Its perfectly written. I enjoy what youve have got to say. But you could a bit more in the way of content so people could connect to it better. Youve got a lot of text for only having a couple of images. You may could space out better?

  38. I got this web site from my buddy who shared with me regarding this site and at the moment this time I am visiting this web site and reading very informative posts here.|

  39. Definitely believe that which you stated. Your favorite justification seemed to be on the internet the simplest thing to be aware of. I say to you, I definitely get irked while people consider worries that they just do not know about. You managed to hit the nail upon the top and defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks|

  40. Greetings from Ohio! I’m bored to death at work so I decided to browse your website on my iphone during lunch break. I enjoy the info you provide here and can’t wait to take a look when I get home. I’m amazed at how fast your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyways, amazing site!|

Deja un comentario

shares