{"id":4055,"date":"2020-03-10T09:40:32","date_gmt":"2020-03-10T08:40:32","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/?p=4055"},"modified":"2021-06-04T17:18:53","modified_gmt":"2021-06-04T15:18:53","slug":"la-deshidratacion","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/la-deshidratacion\/","title":{"rendered":"La deshidrataci\u00f3n"},"content":{"rendered":"

Se pierden reflejos y pueden producirse dolores de cabeza. Cuando les falta agua, los m\u00fasculos se calientan y las fibras menos hidratadas pueden sufrir roturas. Los tendones mal hidratados se inflaman: es lo llamado tendinitis.<\/p>\n

La sangre se espesa si contiene menos l\u00edquido, por lo que la irrigaci\u00f3n de los m\u00fasculos durante el esfuerzo es menos eficaz. Si el organismo no tiene suficiente agua, el coraz\u00f3n late m\u00e1s deprisa (taquicardia). Es interesante recordar una cifra: si el organismo pierde 1\u00a0% de su peso en agua, pierde un 10\u00a0% de potencia muscular. Por lo tanto, si un deportista de 70 kg pierde 2 litros de agua \u2014equivalentes al 3\u00a0% de su peso\u2014, experimentar\u00e1 un descenso de potencia del 30\u00a0%.<\/p>\n

 <\/p>\n

Mecanismo<\/strong>:<\/h2>\n

En s\u00ed misma, la contracci\u00f3n muscular ocasiona una liberaci\u00f3n de calor (como los pistones de un motor) que a su vez provoca una p\u00e9rdida de agua. Al sudar, el organismo pierde agua. Y las condiciones clim\u00e1ticas, como el sol y el calor ambiental, pueden aumentar la deshidrataci\u00f3n. Si hace calor y hay humedad, la deshidrataci\u00f3n se agrava, porque en este caso se compromete el principal medio de reducir la temperatura: la evaporaci\u00f3n del sudor. Y cuando hay humedad, el sudor se evapora mal.<\/p>\n

 <\/p>\n

Prevenci\u00f3n de la deshidrataci\u00f3n<\/strong>:<\/h2>\n

Hay que beber antes, durante y despu\u00e9s del esfuerzo. Estas son las reglas principales para que el aporte de agua llegue r\u00e1pidamente a los m\u00fasculos durante el esfuerzo:<\/p>\n

– Hay que beber poco a poco desde el inicio de la actividad.<\/p>\n

– Cuando la bebida contiene sal (sodio), las c\u00e9lulas musculares est\u00e1n mejor hidratadas (la sal retiene el agua).<\/p>\n

– Si el pH de la bebida se aproxima a 7, el l\u00edquido que contiene el est\u00f3mago llega antes a los m\u00fasculos.<\/p>\n

– Las bebidas m\u00e1s eficaces para prevenir la deshidrataci\u00f3n durante el esfuerzo son las mineralizadas.<\/p>\n

– Una regla fundamental: durante el esfuerzo es preciso beber antes de tener sed, porque esta ya es un s\u00edntoma de que el organismo ha perdido agua.<\/p>\n

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

Se pierden reflejos y pueden producirse dolores de cabeza. Cuando les falta agua, los m\u00fasculos se calientan y las fibras menos hidratadas pueden sufrir roturas. Los tendones mal hidratados se inflaman: es lo llamado tendinitis. La sangre se espesa si contiene menos l\u00edquido, por lo que la irrigaci\u00f3n de los m\u00fasculos durante el esfuerzo es […]<\/p>\n","protected":false},"author":9,"featured_media":2976,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[291],"class_list":["post-4055","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advices-fr"],"yoast_head":"\nLa deshidrataci\u00f3n - 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-deshidratacion\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfComo luchar contra la deshidrataci\u00f3n? - OVERSTIM.s\" \/>\n<meta property=\"og:description\" content=\"Se pierden reflejos y pueden producirse dolores de cabeza. Cuando les falta agua, los m\u00fasculos se calientan y las fibras menos hidratadas pueden sufrir roturas. Los tendones mal hidratados se inflaman: es lo llamado tendinitis. 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