{"id":7580,"date":"2022-04-28T22:58:21","date_gmt":"2022-04-28T22:58:21","guid":{"rendered":"https:\/\/aictive.co\/?p=7580"},"modified":"2022-04-28T23:07:13","modified_gmt":"2022-04-28T23:07:13","slug":"hidratacion-en-los-runners-la-clave-para-la-optimizacion-del-rendimiento","status":"publish","type":"post","link":"https:\/\/blog.aictive.co\/en\/blog\/hidratacion-en-los-runners-la-clave-para-la-optimizacion-del-rendimiento\/","title":{"rendered":"Hidrataci\u00f3n en los runners: la clave para la optimizaci\u00f3n del rendimiento"},"content":{"rendered":"

En una actividad f\u00edsica como es el running, el reponer el agua y los electrolitos perdidos por la sudoraci\u00f3n es fundamental para el rendimiento f\u00edsico y evitar problemas de salud.<\/span><\/p>\n

Al hacer running, la temperatura corporal aumenta producto del funcionamiento de los m\u00fasculos, esta temperatura se regula a trav\u00e9s del sudor donde se elimina agua y electrolitos como el sodio. Una p\u00e9rdida importante de l\u00edquido sin una adecuada reposici\u00f3n lleva a una disminuci\u00f3n en el volumen de sangre aumentando el gasto cardiaco y disminuyendo el rendimiento. Adem\u00e1s, en una situaci\u00f3n de hipohidratacion se altera la termorregulaci\u00f3n corporal llevando a calambres, desmayos por golpe de calor, e incluso la muerte.<\/span><\/p>\n

No s\u00f3lo es importante reponer el agua perdida durante el entrenamiento o carrera, sino tambi\u00e9n electrolitos y carbohidratos. Los electrolitos como el sodio son fundamentales para la retenci\u00f3n de l\u00edquido en el cuerpo y participan en funciones org\u00e1nicas b\u00e1sicas, los carbohidratos por su parte mantienen la osmolaridad plasm\u00e1tica y ayudan en la absorci\u00f3n de l\u00edquido a nivel intestinal.<\/span><\/p>\n

Las bebidas isot\u00f3nicas en este caso son la mejor fuente de hidrataci\u00f3n ya que cuentan con una adecuada cantidad de carbohidratos y sodio necesarios para mantener un adecuado funcionamiento del organismo.<\/span><\/p>\n

En una carrera promedio se elimina alrededor de 1.5 litros de agua por hora corrida a trav\u00e9s del sudor, por otro lado, el vaciamiento g\u00e1strico es alrededor de 1 litro por hora, consecuentemente la absorci\u00f3n de agua es m\u00e1s lenta que la p\u00e9rdida de \u00e9sta durante la pr\u00e1ctica deportiva, por lo que se recomienda hidratarse antes, durante y despu\u00e9s del entrenamiento o carrera, por lo mismo, si se consume mucho l\u00edquido de una sola vez sobrecargamos el est\u00f3mago de l\u00edquido que y \u00e9ste se demorar\u00e1 en llegar al intestino donde se absorber\u00e1 por el cuerpo, produciendo una pesadez estomacal que afectar\u00e1 en el rendimiento.<\/span><\/p>\n

Se recomienda tomar 500 ml de l\u00edquido 2 horas antes del entrenamiento o carrera para tener una adecuada hidrataci\u00f3n antes de comenzar, esta hidrataci\u00f3n se puede chequear a trav\u00e9s de la orina; una orina clara casi transparente nos habla de una buena hidrataci\u00f3n, al contrario una orina amarillo mas oscuro se interpreta como una deshidrataci\u00f3n.<\/span><\/p>\n

Como el vaciamiento g\u00e1strico es lento se recomienda tomar entre 150-250 ml de una bebida isot\u00f3nica que contenga alrededor de 9% de hidratos de carbono y\u00a0 0.7-1g\/litro de sodio cada 10-20 min de carrera. Y posterior a la carrera es recomendable tomar entre 150 a 200% de l\u00edquido perdido, esto es f\u00e1cil de calcular tomando el peso corporal pre y post entrenamiento\/carrera, siendo 1 kg de peso perdido = 1 litro de l\u00edquido perdido.<\/span><\/p>\n

Lee tambi\u00e9n: Move Check Running: la nueva plataforma de Aictive especialmente creada para los Runners<\/a><\/p>\n

Como resumen, es fundamental la hidrataci\u00f3n en el running para un mejor rendimiento y para evitar problemas de salud, se recomienda tomar bebidas isot\u00f3nicas que mantengan una concentraci\u00f3n de electrolitos y carbohidratos similares a la de nuestro organismo para una f\u00e1cil absorci\u00f3n y evitar un desbalance electrol\u00edtico que puede afectar directamente a la salud. Al tener una tasa de absorci\u00f3n m\u00e1s lenta que la eliminaci\u00f3n de agua al hacer running es importante estar constantemente hidrat\u00e1ndose en bajas cantidades para evitar la pesadez estomacal y favorecer la absorci\u00f3n de l\u00edquido.\u00a0<\/span><\/p>\n

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

En una actividad f\u00edsica como es el running, el reponer el agua y los electrolitos perdidos por la sudoraci\u00f3n es 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