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nov 7, 2016

A importância da hidratação nos dias mais quentes

Bem-Estar, Nutrição, Saúde 6.331 Comentários
agua

Com a época mais quente do ano se aproximando e com a intensificação dos treinos tendo em vista o projeto verão temos que dar mais atenção a hidratação do nosso corpo. Em dias mais quentes, o corpo transpira mais na tentativa de equilibrar a temperatura corporal, nesse processo você perde mais água e sais minerais. Se não fizer uma reposição constante e proporcional, seu organismo passa a ter dificuldade em executar suas principais reações metabólicas e, como consequência, aparecem os sintomas clássicos de quem está desidratado: dor de cabeça, tontura, boca seca, náuseas, queda de pressão, cansaço, cãibras…

 A ingestão de líquidos não deverá  ser uma preocupação apenas na hora do treino, a desidratação atrapalha também o raciocínio e pode diminuir inclusive o seu rendimento no trabalho. Se a pessoa não se hidratar ao longo do dia, qualquer tarefa fica mais penosa e difícil e com o passar das horas o mau humor, falta de disposição e energia  aumenta. A reposição adequada de líquidos influencia também a perda de peso  porque a quebra da gordura no organismo é feita por um processo chamado hidrólise, que depende diretamente da água. Se estiver bem hidratado, o organismo vai quebrar a gordura de firmamentos eficaz, caso contrário, a quebra ocorre abaixo do seu potencial.

Quando e como se hidratar?
Não devemos esperar sentir sede para beber líquidos, quando essa sensação ocorre você já está em deficit. A hidratação é muito mais do que simplesmente tomar um copo d’água. A reposição deve ser de forma permanente e regular.  Para não correr riscos, use a estratégia de deixar a garrafinha de água em cima da mesa do escritório e levá-la para onde quer que vá.

A água pura não precisa ser a sua única fonte de hidratação. Para atingir a recomendação padrão de 2,5 a 3L de água por dia, aposte também em chás gelados e água de coco natural. Ingira  frutas e legumes com muita água em sua composição, como melancia, melão, morango, pepino e cenoura.

Comece seu dia bebendo entre 0,5/06 L de água, desta forma ativará seu metabolismo e hidratará seu corpo. Evite beber as refeições; 30 minutos antes das refeições principais beba 1 copo grande de água, assim, além de se hidratar diminuirá sua vontade de comer.

Tenha em mente que precisamos de mais água que comida, nossa percentagem corporal de água deverá rondar os 65%.

Bebidas Isotônicas antes, durante e depois de treinos longos (+60 minutos) ou em dia muitos quentes são ótimos repositores de água e nutrientes, mas apenas no treino, durante o dia beba apenas água.

Ingerir água em excesso também não é benéfico podendo causar hiponatremia  que é a diminuição de concentração dos níveis de sódio no sangue que pode ser provocado pelas ingestão excessiva de água.

Aproveite o calor e beba de forma equilibrada.

Carla Simaes
Personal Trainer
Insta @csimaespersonaltrainer

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