{"id":8524,"date":"2025-04-14T00:00:27","date_gmt":"2025-04-14T00:00:27","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8524"},"modified":"2025-04-14T04:57:50","modified_gmt":"2025-04-14T04:57:50","slug":"hydrate-right","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/hydrate-right\/","title":{"rendered":"Hidratar direito"},"content":{"rendered":"<p>A hidrata\u00e7\u00e3o adequada \u00e9 um dos aspectos mais importantes da atividade f\u00edsica saud\u00e1vel. Beber a quantidade certa de fluidos antes, durante e depois da atividade f\u00edsica \u00e9 vital para fornecer ao seu corpo os fluidos necess\u00e1rios para executar corretamente. Nutricionistas esportivas auxiliam os atletas desenvolvendo planos de hidrata\u00e7\u00e3o individualizados que melhoram o desempenho nos treinamentos e competi\u00e7\u00f5es, minimizando riscos de desidrata\u00e7\u00e3o, super hidrata\u00e7\u00e3o e doen\u00e7as t\u00e9rmicas e les\u00f5es.<\/p> <h4 class=\"wp-block-heading\">Meta de Hidrata\u00e7\u00e3o<\/h4> <p>O objetivo geral \u00e9 minimizar a desidrata\u00e7\u00e3o sem beber demais. A hidrata\u00e7\u00e3o adequada varia entre os indiv\u00edduos. As formas pr\u00e1ticas de monitorar a hidrata\u00e7\u00e3o s\u00e3o:<\/p> <ul class=\"wp-block-list\"><li><em>Urine color<\/em>. The color of the first morning&#8217;s urine void after awaking is an overall indicator of hydration status. Straw or lemonade colored urine is a sign of appropriate hydration. Dark colored urine, the color of apple juice, indicates dehydration. Bright urine often is produced soon after consuming vitamin supplements.<\/li><li><em>Sweat loss<\/em>. Change in body weight before and after exercise is used to estimate sweat loss. Since an athlete&#8217;s sweat loss during exercise is an indicator of hydration status, athletes are advised to follow customized fluid replacement plans that consider thirst, urine color, fluid intake, sweat loss and body weight changes that occur during exercise.<\/li><\/ul> <h4 class=\"wp-block-heading\">Minimizar a desidrata\u00e7\u00e3o<\/h4> <p>A desidrata\u00e7\u00e3o pode ocorrer em praticamente todos os cen\u00e1rios de atividade f\u00edsica. N\u00e3o precisa ser quente. Voc\u00ea n\u00e3o precisa ter suor vis\u00edvel. Voc\u00ea pode ficar desidratado na \u00e1gua, em uma piscina ou lago, ou esquiando em um dia de inverno.<\/p> <p>A desidrata\u00e7\u00e3o resulta quando os atletas n\u00e3o conseguem substituir adequadamente o fluido perdido pela transpira\u00e7\u00e3o. Uma vez que a desidrata\u00e7\u00e3o que excede 2% da perda de peso corporal prejudica o desempenho do exerc\u00edcio, os atletas s\u00e3o aconselhados a come\u00e7ar a se exercitar bem hidratado, minimizar a desidrata\u00e7\u00e3o durante o exerc\u00edcio e substituir as perdas de fluidos ap\u00f3s o exerc\u00edcio.<\/p> <p>Fique atento para condi\u00e7\u00f5es que aumentam sua perda de l\u00edquido atrav\u00e9s do suor.<\/p> <ul class=\"wp-block-list\"><li><em>Air Temperature:<\/em>&nbsp;The higher the temperature, the greater your sweat losses.<\/li><li><em>Intensity:&nbsp;<\/em>The harder you work out, the more you perspire.<\/li><li><em>Body Size and Gender:<\/em>&nbsp;Larger people sweat more. Men generally sweat more than women.<\/li><li><em>Duration:<\/em>&nbsp;The longer the workout, the more fluid loss.<\/li><li><em>Fitness:&nbsp;<\/em>Well-trained athletes perspire more than less fit people. Why? Athletes cool their bodies through sweat more efficiently than most people because their bodies are used to the extra stress. Thus, fluid needs are higher for highly trained athletes than for less fit individuals.<\/li><\/ul> <p>Lembre-se nadadores suam, tamb\u00e9m. Como qualquer atividade atl\u00e9tica, quando voc\u00ea nada, sua temperatura corporal sobe e seu corpo sua para evitar superaquecimento. Voc\u00ea pode n\u00e3o notar porque est\u00e1 na \u00e1gua, mas pode ficar desidratado. Nadadores, de atletas competitivos a fam\u00edlias espirrando, precisam beber fluidos antes, durante e depois da nata\u00e7\u00e3o, mesmo que voc\u00ea n\u00e3o sinta sede.<\/p> <h4 class=\"wp-block-heading\">Sinais de alerta<\/h4> <p>Conhe\u00e7a os sinais de desidrata\u00e7\u00e3o. Os primeiros sinais s\u00e3o:<\/p> <ul class=\"wp-block-list\"><li>Thirst<\/li><li>Flushed skin<\/li><li>Premature fatigue<\/li><li>Increased body temperature<\/li><li>Faster breathing and pulse rate<\/li><li>Increased perception of effort<\/li><li>Decreased exercise capacity<\/li><\/ul> <p>Os sinais posteriores incluem:<\/p> <ul class=\"wp-block-list\"><li>Dizziness<\/li><li>Increased weakness<\/li><li>Labored breathing with exercise<\/li><\/ul> <h4 class=\"wp-block-heading\">Substitui\u00e7\u00e3o de fluidos<\/h4> <p>Substitua os fluidos durante o exerc\u00edcio para promover a hidrata\u00e7\u00e3o adequada. Beba \u00e1gua ao inv\u00e9s de derramar sobre sua cabe\u00e7a. Beber \u00e9 a \u00fanica maneira de reidratar e esfriar seu corpo de dentro para fora. Bebidas esportivas s\u00e3o mais apropriadas do que \u00e1gua para atletas envolvidos em exerc\u00edcios de moderada a alta intensidade que duram uma hora ou mais. Reidratar ap\u00f3s o exerc\u00edcio bebendo fluido suficiente para substituir as perdas de fluidos durante o exerc\u00edcio.<\/p> ","protected":false},"excerpt":{"rendered":"<p>A hidrata\u00e7\u00e3o adequada \u00e9 um dos aspectos mais importantes da atividade f\u00edsica saud\u00e1vel. Beber a quantidade certa de fluidos antes, 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