{"id":4496,"date":"2019-07-11T13:24:20","date_gmt":"2019-07-11T11:24:20","guid":{"rendered":"https:\/\/nutrisport.es\/web\/?p=4496"},"modified":"2024-05-06T15:11:07","modified_gmt":"2024-05-06T13:11:07","slug":"1-secreto-y-6-tips-para-disfrutar-del-deporte-a-altas-temperaturas","status":"publish","type":"post","link":"https:\/\/nutrisport.es\/blog\/1-secreto-y-6-tips-para-disfrutar-del-deporte-a-altas-temperaturas\/","title":{"rendered":"1 secreto y 6 tips para disfrutar del deporte altas temperaturas."},"content":{"rendered":"\n<p>\u00a1Divino verano! Playita, vacaciones, chiringuito, piscina, terrazas\u2026 pero \u00a1menudo calor! \u00bfSabes c\u00f3mo puedes disfrutar del deporte a altas temperaturas? <\/p>\n\n\n\n<p>En este post de de NutriSport te damos una s\u00e9rie de consejos para que el calor no estropee tus ganas de moverte.<\/p>\n\n\n\n<!--more-->\n\n\n\n<p>Suben las temperaturas, y baja el rendimiento. El calor agota, esto est\u00e1 claro. Por esto hoy, en este post,&nbsp; te revelamos un secreto que te ayudar\u00e1 a mantener tu rendimiento y disfrutar haciendo deporte a altas temperaturas.<\/p>\n\n\n\n<p>\u00bfY cu\u00e1l es\neste secreto? Algo muy sencillo pero que a veces olvidamos: LA HIDRATACI\u00d3N. As\u00ed\nes, en condiciones de tanto calor, mantener una buena hidrataci\u00f3n es de vital importancia\npara el mantenimiento \u00f3ptimo de tus funciones corporales. <\/p>\n\n\n\n<p>Y ahora que ya hemos revelado el papel que juega la hidrataci\u00f3n, preg\u00fantate: \u00bfSabes hidratarte bien? Si tu respuesta ha sido un no o un \u201cbebo mucha agua\u201d, debes seguir leyendo. Te respondemos a 6 preguntas frecuentes sobre la hidrataci\u00f3n y unos tips a seguir para tener una hidrataci\u00f3n \u00f3ptima y no bajar el rendimiento  mientas haces deporte a altas temperaturas. Ya pueden subir las que\u2026si sigues estos trucos, no habr\u00e1 quien te pare:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>1. \u00bfCu\u00e1ndo debo hidratarme si voy a hacer deporte?<\/strong><\/h2>\n\n\n\n<p>Una buena hidrataci\u00f3n debe estar presente a lo largo del d\u00eda, y sobretodo si haces deporte a altas temperaturas, ya que permitir\u00e1 que tus funciones fisiol\u00f3gicas est\u00e9n siendo realizadas de forma adecuada. <\/p>\n\n\n\n<p>Esto\nsignifica que no s\u00f3lo debes beber mientras est\u00e1s rodando, corriendo o\nentrenando: <a href=\"https:\/\/nutrisport.es\/web\/hidratacion-informacion-consejos\/\">La hidrataci\u00f3n<\/a> empieza incluso antes de realizar el\nejercicio. De este modo, empezar\u00e1s ya con un estado de hidrataci\u00f3n \u00f3ptimo y\nfacilitar\u00e1s el rendimiento deportivo.<\/p>\n\n\n\n<p>Si vas a practicar un deporte de resistencia, una de las recomendaciones es <strong>hidratarse incluso la noche anterior.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>2. \u00bfC\u00f3mo s\u00e9 si estoy bien hidratado?<\/strong><\/h2>\n\n\n\n<p>Un par\u00e1metro\nque te indicar\u00e1 tu estado de hidrataci\u00f3n es <strong>observar el color de la orina<\/strong>. <\/p>\n\n\n\n<p>Si tiene un color m\u00e1s oscuro significa que no est\u00e1s bien hidratado, mientras que si es claro, indicar\u00e1 una buena hidrataci\u00f3n. <\/p>\n\n\n\n<p>C\u00f3mo ya sabemos, la hidrataci\u00f3n es indispensable para poder hacer deporte a altas temperaturas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3. \u00bfCada cu\u00e1nto tengo que hidratarme durante el ejercicio?<\/strong><\/h2>\n\n\n\n<p>No todos somos iguales. La ingesta h\u00eddrica depende de la tasa de sudoraci\u00f3n que tengamos cada uno, haciendo que la cantidad necesaria a beber var\u00ede <strong>de 500 ml a 1L por hora. <\/strong>Es muy importante conocer si tienes mayores tasas de sudoraci\u00f3n o menores para ajustar tu hidrataci\u00f3n a la situaci\u00f3n.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>4. \u00bfBeber sin sed?<\/strong><\/h2>\n\n\n\n<p>\u00a1As\u00ed es!\nEst\u00e1 recomendado empezar a hidratarse desde el primer momento. Si esperas a\ntener sensaci\u00f3n de sed, tu rendimiento empezar\u00e1 a caer de forma sustancial. Por\neste motivo, es recomendable <strong>empezar &nbsp;a los 15 o 20 minutos de haber empezado el\nejercicio con peque\u00f1os aportes de bebida isot\u00f3nica. <\/strong>As\u00ed conseguir\u00e1s mantener\nel estado de hidrataci\u00f3n \u00f3ptimo, pese a no tener sed. <\/p>\n\n\n\n<p>As\u00ed mismo, controlar las condiciones climatol\u00f3gicas y la temperatura prevista ayudar\u00e1 a planificarte la hidrataci\u00f3n a realizar durante la pr\u00e1ctica de deporte a altas temperaturas.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5. \u00bfTodo vale para hidratarse durante la actividad?<\/strong><\/h2>\n\n\n\n<p>Teniendo en cuenta las altas temperaturas del verano y que los ratios de sudoraci\u00f3n son por lo tanto m\u00e1s elevados que otras \u00e9pocas del a\u00f1o, no s\u00f3lo se pierda agua sino que tambi\u00e9n perder\u00e1s electrolitos. Para no desfallecer ni bajar tu rendimiento, es muy importante hidratarte de manera adecuada: <strong>no s\u00f3lo con agua sino optar por una bebida isot\u00f3nica como SPORT DRINK ISO.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6. \u00bfQu\u00e9 me aportar\u00e1 la bebida isot\u00f3nica SPORT DRINK ISO?<\/strong><\/h2>\n\n\n\n<p>Por una parte, la bebida isot\u00f3nica, al aportar carbohidratos, facilitar\u00e1 que <strong>mantengas el rendimiento energ\u00e9tico<\/strong> mientras haces deporte a altas temperaturas. Adem\u00e1s, tal y como se observa en estudios cient\u00edficos, los carbohidratos parecen mejorar la tasa de absorci\u00f3n del agua, ayudando por tanto a tener una mejor hidrataci\u00f3n.<\/p>\n\n\n\n<p>Es evidente,\nque con tan solo un aporte de agua y carbohidratos no ser\u00e1 suficiente. Tambi\u00e9n tienes\nque aportar <strong>electrolitos<\/strong> debido a la\np\u00e9rdida de \u00e9stos por el calor y la alta tasa de sudoraci\u00f3n. Entre ellos\ndestacamos <strong>sodio, potasio, calcio y\nmagnesio, todos ellos implicados en el rendimiento deportivo y la contracci\u00f3n\nmuscular.<\/strong><\/p>\n\n\n\n<p>Sport Drink\nISO aporta la cantidad de carbohidratos y electrolitos necesarios para ser\n#unstoppable a pesar de las altas temperaturas. Su f\u00f3rmula incluye tambi\u00e9n un\ncomplejo vitam\u00ednico. &nbsp;Encu\u00e9ntralo en\ntodos su gran variedad de formatos y sabores:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<pre class=\"wp-block-preformatted\"><strong>Con qu\u00e9 nos quedamos de este post:<\/strong> \n- Tomar bebida isot\u00f3nica con electrolitos y carbohidratos para mejorar hidrataci\u00f3n y mantener el rendimiento.\n- La hidrataci\u00f3n empieza antes de que tengas sensaci\u00f3n de sed e incluso antes de empezar a rodar.\n- Controlar cu\u00e1l es tu tasa de sudoraci\u00f3n y el color de la orina para observar cu\u00e1nta hidrataci\u00f3n necesitas.\n- Consumir de 0,5 a 1 litro de isot\u00f3nico por cada hora de actividad.\n- Prever la temperatura y las condiciones meteorol\u00f3gicas para planificar tu hidrataci\u00f3n del d\u00eda y sobretodo mientras haces deporte a altas temperaturas.\n- El agua hidrata pero la bebida isot\u00f3nica hidrata todav\u00eda m\u00e1s: Repone electrolitos y aporta energ\u00eda.  \n\n<\/pre>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Productos recomendados<\/h3>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns has-3-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div id=\"psbuybutton-card-30\"><\/div>\n                <script src=\"https:\/\/nutrisport.es\/modules\/psbuybutton\/widget\/widget.js\" id=\"30\" model=\"card\" domain=\"https:\/\/nutrisport.es\/\">\n                <\/script>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div id=\"psbuybutton-card-62\"><\/div>\n                <script src=\"https:\/\/nutrisport.es\/modules\/psbuybutton\/widget\/widget.js\" id=\"62\" model=\"card\" domain=\"https:\/\/nutrisport.es\/\">\n                <\/script>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<div id=\"psbuybutton-card-43\"><\/div>\n                <script src=\"https:\/\/nutrisport.es\/modules\/psbuybutton\/widget\/widget.js\" id=\"43\" model=\"card\" domain=\"https:\/\/nutrisport.es\/\">\n                <\/script>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> \u00bfTienes m\u00e1s dudas?  <\/h3>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p> Nuestros expertos nutricionistas responder\u00e1n a todas tus dudas.<br> info@nutrisport.es<br> 93 797 43 88<\/p>\n<\/blockquote>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Bibliograf\u00eda:<\/h3>\n\n\n\n<p>Water and\nsolute absorption from carbohydrate-electrolyte solutions in the human proximal\nsmall intestine: a review and statistical analysis. Shi X, Passe DH. &nbsp;Int\nJ Sport Nutr Exerc Metab. 2010 Oct;20(5):427-42. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20975111\">Ver.<\/a><\/p>\n\n\n\n<p>Carbohydrate-Electrolyte\nFeedings Improve 1 h Time Trial Cycling Performance. &nbsp;A. Jeukendrup, F.\nBrouns, A. J. M. Wagenmakers, W. H. M. Saris. Int J Sports Med 1997; 18(2):\n125-129. <a href=\"https:\/\/www.thieme-connect.com\/products\/ejournals\/abstract\/10.1055\/s-2007-972607\">Ver<\/a>.<\/p>\n\n\n\n<p>Nutrition for endurance sports: marathon, triathlon, and road cycling. Jeukendrup A. &nbsp;J Sports Sci. 2011; 29 Supl 1:91-99. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21916794\">Ver.<\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"> Tambi\u00e9n te puede interesar:  <\/h3>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-nutrisport-online-store\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"BVuXibIq8k\"><a href=\"https:\/\/nutrisport.es\/web\/geles-energeticos-5-cosas-que-debes-saber\/\">Geles energ\u00e9ticos: 5 cosas que debes saber<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u00abGeles energ\u00e9ticos: 5 cosas que debes saber\u00bb \u2014 NutriSport ONLINE Store\" src=\"https:\/\/nutrisport.es\/web\/geles-energeticos-5-cosas-que-debes-saber\/embed\/#?secret=UbE4GMHc2n#?secret=BVuXibIq8k\" data-secret=\"BVuXibIq8k\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-nutrisport-online-store\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"MYZiOpoFYX\"><a href=\"https:\/\/nutrisport.es\/web\/4-estimulantes-para-rendir-en-el-deporte\/\">4 estimulantes para rendir en el deporte.<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u00ab4 estimulantes para rendir en el deporte.\u00bb \u2014 NutriSport ONLINE Store\" src=\"https:\/\/nutrisport.es\/web\/4-estimulantes-para-rendir-en-el-deporte\/embed\/#?secret=Hz2m99WoOr#?secret=MYZiOpoFYX\" data-secret=\"MYZiOpoFYX\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed-wordpress wp-block-embed is-type-wp-embed is-provider-nutrisport-online-store\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"DxvpTXzUPz\"><a href=\"https:\/\/nutrisport.es\/web\/recuperacion-y-rendimiento\/\">La recuperaci\u00f3n y c\u00f3mo mejorar el rendimiento<\/a><\/blockquote><iframe loading=\"lazy\" class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u00abLa recuperaci\u00f3n y c\u00f3mo mejorar el rendimiento\u00bb \u2014 NutriSport ONLINE Store\" src=\"https:\/\/nutrisport.es\/web\/recuperacion-y-rendimiento\/embed\/#?secret=2gHDOm2KE9#?secret=DxvpTXzUPz\" data-secret=\"DxvpTXzUPz\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>\u00a1Divino verano! Playita, vacaciones, chiringuito, piscina, terrazas\u2026 pero \u00a1menudo calor! \u00bfSabes c\u00f3mo puedes disfrutar del deporte a altas temperaturas? En este post de de NutriSport te damos una s\u00e9rie de consejos para que el calor no estropee tus ganas de moverte.<\/p>\n","protected":false},"author":2,"featured_media":4503,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"image","meta":{"_acf_changed":false,"footnotes":""},"categories":[4,7,10,14],"tags":[],"class_list":["post-4496","post","type-post","status-publish","format-image","has-post-thumbnail","hentry","category-endurance","category-fitness","category-nutrisport","category-suplementacion-deportiva","post_format-post-format-image"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>1 secreto y 6 tips para disfrutar del deporte altas temperaturas. - Blog de nutrisport<\/title>\n<meta name=\"description\" content=\"\u00a1Divino verano! 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