{"id":2557,"date":"2018-11-30T17:22:52","date_gmt":"2018-11-30T16:22:52","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/?p=2557"},"modified":"2021-06-04T17:23:27","modified_gmt":"2021-06-04T15:23:27","slug":"la-deshydratation-chez-le-sportif","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/la-deshydratation-chez-le-sportif\/","title":{"rendered":"La d\u00e9shydratation chez le sportif"},"content":{"rendered":"<h2>M\u00e9canisme de la d\u00e9shydratation<\/h2>\n<p>Lors d&rsquo;une activit\u00e9 sportive les muscles travaillent et ont besoin d&rsquo;\u00e9nergie. Leur travail produit de la chaleur qui doit \u00eatre \u00e9vacu\u00e9e pour permettre le r\u00e9gulation thermique de votre corps.<\/p>\n<p>La transpiration permet de r\u00e9guler la temp\u00e9rature de votre corps en entra\u00eenant une perte de liquide et d&rsquo;\u00e9lectrolytes (sodium, magn\u00e9sium, potassium, &#8230;).<\/p>\n<p>Ce m\u00e9canisme favorise la d\u00e9shydratation avec des pertes d&rsquo;eau variant entre 0,5L \u00e0 1,5L par heure en fonction de l&rsquo;intensit\u00e9 de l&rsquo;effort.<\/p>\n<p>Les conditions climatiques, chaleur, humidit\u00e9, peuvent \u00e9galement amplifier la d\u00e9shydratation.<\/p>\n<h2>Les cons\u00e9quences de la d\u00e9shydratation<\/h2>\n<p>Une d\u00e9shydratation faible \u00e0 mod\u00e9r\u00e9e \u00e0 des cons\u00e9quences importantes pour le sportif et peut entra\u00eener : une baisse d&rsquo;\u00e9nergie et moins d&rsquo;endurance, des crampes, des risques de blessures, une moins bonne r\u00e9cup\u00e9ration.<\/p>\n<p>Une d\u00e9shydratation de 2% (soit 1,3L pour une personne de 65kg) repr\u00e9sente une baisse des performances de 20% !<\/p>\n<p>En outre, une d\u00e9shydratation peut m\u00eame avoir des cons\u00e9quences sur la sant\u00e9 du sportif (alt\u00e9ration des capacit\u00e9s intellectuelles, vertiges, troubles musculaires et tendineux, troubles digestifs, troubles cardiaques, coup de chaleur pendant l\u2019exercice&#8230;).<\/p>\n<p>Le saviez-vous ?<\/p>\n<div class=\"alert alert-info\" role=\"alert\">\n<p>Tenter de rattraper une d\u00e9shydratation au dernier moment ne fonctionne pas. Inutile donc de boire 1L d\u2019eau. En plus de ne pas vous hydrater efficacement, vous souffririez de \u00ab pesanteur gastrique \u00bb une sensation pas forcement des plus agr\u00e9ables en cours d&rsquo;effort.<\/p>\n<\/div>\n<h2>Comment pr\u00e9venir la d\u00e9shydratation ?<\/h2>\n<p>Voici les 3 principales r\u00e8gles pour pr\u00e9venir la d\u00e9shydratation en cours d&rsquo;effort :<\/p>\n<ul>\n<li>Boire d\u00e8s le d\u00e9but de l&rsquo;effort, r\u00e9guli\u00e8rement toutes les 5 \u00e0 10 minutes et par petite quantit\u00e9 1 ou 2 bouches pleines \u00e0 chaque fois (5 \u00e0 10 cl). C\u2019est la meilleure mani\u00e8re d\u2019optimiser votre r\u00e9hydratation<\/li>\n<li>Votre boisson de l&rsquo;effort doit contenir du sodium (sel) et des min\u00e9raux, les cellules musculaires sont ainsi mieux hydrat\u00e9es.<\/li>\n<li>Votre boisson de l&rsquo;effort doit avoir un pH neutre, proche de 7, pour une meilleure assimilation et tol\u00e9rance.<\/li>\n<\/ul>\n<h2>Quelle boisson choisir\u00a0 ?<\/h2>\n<ul>\n<li>Pour un effort ne d\u00e9passant pas une 1h30 ou par forte chaleur, la <a class=\"cta-link\" href=\"https:\/\/www.overstims.com\/boissons-energetiques\/boisson-electrolytes-0-kcal\" target=\"_blank\" rel=\"noopener noreferrer\">boisson \u00e9lectrolytes (z\u00e9ro calorie)<\/a> OVERSTIM.s permet de compenser vos pertes en sels min\u00e9raux li\u00e9es \u00e0 la transpiration.<\/li>\n<li>Pour un effort sup\u00e9rieur \u00e0 1h30, il est recommand\u00e9 de se diriger vers les <a class=\"cta-link\" href=\"https:\/\/www.overstims.com\/boissons-energetiques\" target=\"_blank\" rel=\"noopener noreferrer\">boissons \u00e9nerg\u00e9tiques<\/a> OVERSTIM.s. Ces boissons de l\u2019effort sont con\u00e7ues pour apporter au corps ce qu\u2019il perd au cours de l\u2019effort : de l\u2019eau, de l\u2019\u00e9nergie sous forme de glucides, des vitamines et des min\u00e9raux indispensables au bon fonctionnement de l\u2019organisme.<\/li>\n<li>Apr\u00e8s l\u2019effort, le sportif entre en phase de r\u00e9cup\u00e9ration. Il doit continuer \u00e0 bien s\u2019hydrater pour compenser les pertes en eau et min\u00e9raux. Il doit \u00e9galement refaire son stock de glycog\u00e8ne avec des glucides et se r\u00e9g\u00e9n\u00e9rer musculairement avec des prot\u00e9ines. La <a class=\"cta-link\" href=\"https:\/\/www.overstims.com\/boissons-recuperation\" target=\"_blank\" rel=\"noopener noreferrer\">boisson de r\u00e9cup\u00e9ration<\/a> OVERSTIM.s apporte tous ces \u00e9l\u00e9ments au sportif.<\/li>\n<\/ul>\n<p>La bonne gestion de l&rsquo;\u00e9quilibre hydrique est l\u2019une des cl\u00e9s de la performance sportive mais \u00e9galement du bon maintien de forme tout au long d&rsquo;une saison.<\/p>\n<p><a href=\"https:\/\/www.overstims.com\/boissons-energetiques\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"550\" class=\"img-responsive img-center aligncenter size-full wp-image-4165\" src=\"https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2018\/01\/focus-boissons-energetiques-2020-1.png\" alt=\"Boissons \u00e9nerg\u00e9tiques OVERSTIM.s\" srcset=\"https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2018\/01\/focus-boissons-energetiques-2020-1.png 800w, https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2018\/01\/focus-boissons-energetiques-2020-1-300x206.png 300w, https:\/\/www.overstims.com\/conseil\/wp-content\/uploads\/2018\/01\/focus-boissons-energetiques-2020-1-768x528.png 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>La d\u00e9shydratation est l\u2019insuffisance d\u2019apport d\u2019eau au niveau des structures qui pendant l\u2019effort ont besoin d\u2019eau : le cerveau, la circulation sanguine et le c\u0153ur, les muscles, les tendons. Si le cerveau manque d\u2019eau, la temp\u00e9rature corporelle augmente, la vigilance et la lucidit\u00e9 sont alt\u00e9r\u00e9es.<\/p>\n","protected":false},"author":9,"featured_media":2976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[168],"class_list":["post-2557","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-les-principaux-troubles-du-sportif"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>La d\u00e9shydratation chez le sportif - OVERSTIM.s<\/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:\/\/www.overstims.com\/conseil\/la-deshydratation-chez-le-sportif\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sportifs : Tout savoir sur la d\u00e9shydratation ! 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