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Entrenamiento en dias de calor

La actividad física se ha convertido en un aspecto muy importante de la vida. Hoy día se reconoce ampliamente que el sedentarismo es un factor de riesgo para las enfermedades crónicas y una amenaza a la calidad de vida.

golpes_calor

El estrés por calor y la deshidratación:

Existe una relación lineal directa entre el nivel de hipohidratación y la temperatura corporal central, ya que la hipohidratación perjudica la función termorreguladora, lo cual hace que el ejercicio en el calor sea aún más difícil.

 

La consecuencia directa es un rendimiento físico disminuido, como resultado de la incapacidad del sistema cardiovascular de mantener el mismo gasto cardíaco.

Actividad física en días de calor…

La gente que se ejercita en el calor enfrenta problemas potenciales como los males por calor y disminución del rendimiento. Durante la actividad física, ocurre un aumento en la temperatura central del cuerpo. Esta producción de calor por los músculos es proporcional a la intensidad del trabajo, por lo cual tanto las actividades de corta duración y alta intensidad (como las carreras recreativas de 5 ó 10 km), como las de mayor duración y menor intensidad (p. ej. carreras de maratón) representan un riesgo.

La sudoración es una respuesta fisiológica que intenta limitar el aumento en la temperatura central, colocando agua en la piel para su evaporación. Sin embargo, si esta pérdida de líquido no se compensa con ingesta de fluidos, habrá un deterioro en la regulación de la temperatura, el rendimiento, y posiblemente la salud. El reto, por lo tanto, es doble: disipar el exceso de calor hacia el ambiente de manera efectiva, y evitar llegar a un estado de hipohidratación.

hidratacion

El proceso de hidratación:

Para mantener un nivel de hidratación normal y equilibrado, se debe ingerir suficiente fluido antes, durante, y después de la actividad física.

  • La hidratación adecuada antes de la actividad física es esencial para proteger todas las funciones fisiológicas. La ingesta de 250 a 600 mL de fluidos al menos dos horas antes del ejercicio ayuda a garantizarse que se inicia con un nivel adecuado de hidratación.
  • Durante la actividad física, la meta de la ingesta de fluidos debería ser compensar la pérdida de líquido por sudoración o, cuando las tasas de sudoración son demasiado altas, el reponer tanto fluido como sea posible. Esto se logra tomando pequeñas cantidades (125 a 500 mL de fluido) con regularidad, más o menos cada 15 minutos.

                        El restablecimiento del equilibrio de agua y electrolitos es una parte esencial del proceso de recuperación después de un ejercicio que produce pérdida de fluidos por sudor. La rehidratación adecuada después de una sesión de ejercicio se convierte e niveles de hidratación adecuada antes de la próxima sesión.

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