Hablar de hydration is hablar de salud: el agua supone entre un 50% y un 70% de nuestra masa corporal; if this percentage decreases, the functioning of our organs can be reduced, up to the point where a dehydration will put you at risk in our life. For this reason, it is important to pay attention to what babies are doing, and not only in the most intense calorie slides, but also in the holiday stations. Además, debemos recorder que no hay que esperar a tener sed para beber agua, ya que la sed es un estimule que aparece cuando ya estamos ligeramente dehhydrated.
If, in addition, we are athletes, we must be especially vigilant, and that we maintain adequate levels of liquidity and essentials, not only for the sake of health, but also for the return during the practice of ownership. If a factor is taken that influences the regulation of the corporal temperature, retreats and avoids the appearance of poverty, produces less perception of the cancer and helps to prevent the calamities.
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To check if our state of hydration is adequate, there are several methods, explain María Martínez Ferrán, sports nutritionist of the Endocrinology and Nutrition Service of La Luz Hospital (Madrid): “First and foremost, we take the color test of the orina. Be sure to observe the color of the orange to verify, comparing it with the scale of colors that is displayed, at which level of hydration we find. Will be correct if it is between values 1 and 3; for the sake of value 3, we must increase liquidity to recover the adequate levels ”.
The second method consists in realizing a test the sudoración, in which we must bear before and after deportation practice; we also tend to record the duration of ownership. With some calculators, which can be seen in the next table, “we must see the ingestion of liquid that we have realized is adequate. If it is considered sufficient that the percentage of dehydration is lower than 2% of the lost corporate weight, then at least it will decrease the yield ”, explains the specialist.
The baby in the sport
Antes de comenzar la practice deportiva, explains María Martínez, “we control the color of the orange and that our corporate body sea the habitual. If not, we must follow hydration before starting the exercise. In this phase, it suffices with what we water ”. From here, we have the opportunity to know how to make the most of it!
- More than 30-45 minutes: “The habitual recommendation is between 0.4-0.8 liters per hour. Without embargo, the best option is to control, in our personal case, with which liquid intake can maintain a lower dehydration of 2% of the corporate weight ”.
- 1-2 hours: in this case, we can opt for deportation prayers, on top of everything we look for below the return: In addition, we are consuming carbohydrates to avoid losing weight ”. Without embarrassment, we will have a hearing during a time with the objective of horse grass corporal, it suffices with beber water. For this, the expert says, it is always convenient to individualize the recommendations.
- More than 2-3 hours (and especially with high temperatures): “Here you can find interesting the use of salt capsules, as in some cases the content in soda of the deported baby is not enough to cover the losses”, points out the dietitian.
Once we have our sports session, the first thing we need to do is start rehydration: if it takes 1.5 hours to lose the lost weight. For example, if we lose a kilo, we tend to pay 1.5 liters of water. We can also control our hydration by the color of the orange. “Whenever we hydrate with water, we need to eat foods that support mineral sales (in addition to carbohydrates and proteins), like a piece of fruit. If no food is ingested, you can use a sports baby that provides electrolytes ”.
Finally, a message for those who decide take a serve after realizing deportation because “he is gnawing”: the specialist advises us that “it is fundamental to avoid the ingestion of alcohol in the posterior hours of self-esteem, which will perpetuate, in addition to our health, recovery and physical recovery”.
* The Confidential, in collaboration with Quirónsalud, presents a series of articles with practical information, advice and recommendations for practicing sports that increase our health and well-being. If you have any questions about this topic or need more information, you can contact the Hospital La Luz de Madrid.