{"id":338,"date":"2024-09-29T22:44:00","date_gmt":"2024-09-29T22:44:00","guid":{"rendered":"http:\/\/tdi_41_dd9"},"modified":"2024-09-30T12:03:02","modified_gmt":"2024-09-30T12:03:02","slug":"hidratacao","status":"publish","type":"post","link":"https:\/\/centralcardioesporte.com.br\/index.php\/2024\/09\/29\/hidratacao\/","title":{"rendered":"Recomenda\u00e7\u00f5es para hidrata\u00e7\u00e3o no esporte!"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">As recomenda\u00e7\u00f5es para hidrata\u00e7\u00e3o em esportes, de acordo com as diretrizes principais, enfatizam a import\u00e2ncia de manter a hidrata\u00e7\u00e3o adequada para promover a sa\u00fade, seguran\u00e7a e desempenho f\u00edsico ideal durante a atividade f\u00edsica.<sup><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Antes do exerc\u00edcio, recomenda-se que os indiv\u00edduos consumam uma dieta equilibrada e bebam l\u00edquidos adequados nas 24 horas anteriores ao evento, incluindo cerca de 500 ml de l\u00edquido cerca de 2 horas antes do exerc\u00edcio.<sup><a class=\"\">[1]<\/a><\/sup>&nbsp;Outra diretriz sugere beber aproximadamente 5-7 mL\/kg de peso corporal pelo menos 4 horas antes do exerc\u00edcio.<sup><a class=\"\">[2]<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Durante o exerc\u00edcio, \u00e9 importante come\u00e7ar a beber cedo e em intervalos regulares para substituir a \u00e1gua perdida pelo suor.<sup><\/sup>&nbsp;A quantidade e a taxa de reposi\u00e7\u00e3o de fluidos devem ser personalizadas com base na taxa de suor individual, dura\u00e7\u00e3o do exerc\u00edcio e oportunidades para beber.<sup><a class=\"\">[1-2]<\/a><\/sup>&nbsp;Bebidas contendo eletr\u00f3litos e carboidratos s\u00e3o recomendadas para exerc\u00edcios com dura\u00e7\u00e3o superior a 1 hora, pois ajudam a manter o equil\u00edbrio de fluidos e eletr\u00f3litos e o desempenho.<sup><a class=\"\">[2]<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s o exerc\u00edcio, a reposi\u00e7\u00e3o r\u00e1pida de fluidos e eletr\u00f3litos \u00e9 essencial para restaurar o equil\u00edbrio h\u00eddrico e eletrol\u00edtico.<sup><a class=\"\">[3]<\/a><\/sup>&nbsp;A inclus\u00e3o de s\u00f3dio nas solu\u00e7\u00f5es de reidrata\u00e7\u00e3o pode ser ben\u00e9fica para promover a reten\u00e7\u00e3o de fluidos e prevenir a hiponatremia em certos indiv\u00edduos.<sup><a class=\"\">[1]<\/a><\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c9 importante evitar tanto a hipohidrata\u00e7\u00e3o quanto a hiperhidrata\u00e7\u00e3o, pois ambas podem comprometer o desempenho atl\u00e9tico e aumentar os riscos \u00e0 sa\u00fade.<sup><a class=\"\">[4]<\/a><\/sup>&nbsp;Estrat\u00e9gias personalizadas de hidrata\u00e7\u00e3o devem ser desenvolvidas com base nas necessidades individuais, tipo de exerc\u00edcio, condi\u00e7\u00f5es ambientais e outros fatores.<sup><a class=\"\">[5-6]<\/a><\/sup><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"425\" src=\"https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-1024x425.png\" alt=\"\" class=\"wp-image-668\" srcset=\"https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-1024x425.png 1024w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-300x125.png 300w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-768x319.png 768w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-150x62.png 150w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-696x289.png 696w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2-1068x443.png 1068w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-2.png 1183w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"468\" src=\"https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-1024x468.png\" alt=\"\" class=\"wp-image-669\" srcset=\"https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-1024x468.png 1024w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-300x137.png 300w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-768x351.png 768w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-150x69.png 150w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-696x318.png 696w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3-1068x488.png 1068w, https:\/\/centralcardioesporte.com.br\/wp-content\/uploads\/2024\/09\/image-3.png 1171w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Compositional Aspects of Beverages Designed toPromote Hydration Before, During, and After Exercise: Concepts Revisited<\/figcaption><\/figure>\n\n\n\n<ol class=\"wp-block-list\">\n<li><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9303999\" target=\"_blank\" rel=\"noreferrer noopener\">American College of Sports Medicine Position Stand. Exercise and Fluid Replacement.<\/a> Convertino VA, Armstrong LE, Coyle EF, et al. Medicine and Science in Sports and Exercise. 1996;28(1):i-vii. doi:10.1097\/00005768-199610000-00045.Details<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">2. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19225360\" target=\"_blank\" rel=\"noreferrer noopener\">American College of Sports Medicine Position Stand. Nutrition and Athletic Performance.<\/a> Rodriguez NR, Di Marco NM, Langley S. Medicine and Science in Sports and Exercise. 2009;41(3):709-31. doi:10.1249\/MSS.0b013e31890eb86.Details<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">3. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38201848\" target=\"_blank\" rel=\"noreferrer noopener\">Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise: Concepts Revisited.<\/a> P\u00e9rez-Castillo \u00cdM, Williams JA, L\u00f3pez-Chicharro J, et al. Nutrients. 2023;16(1):17. doi:10.3390\/nu16010017.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">4. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28985128\" target=\"_blank\" rel=\"noreferrer noopener\">National Athletic Trainers&#8217; Association Position Statement: Fluid Replacement for the Physically Active.<\/a> McDermott BP, Anderson SA, Armstrong LE, et al. Journal of Athletic Training. 2017;52(9):877-895. doi:10.4085\/1062-6050-52.9.02.Details<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">5. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20840563\" target=\"_blank\" rel=\"noreferrer noopener\">Development of Hydration Strategies to Optimize Performance for Athletes in High-Intensity Sports and in Sports With Repeated Intense Efforts.<\/a> Maughan RJ, Shirreffs SM. Scandinavian Journal of Medicine &amp; Science in Sports. 2010;20 Suppl 2:59-69. doi:10.1111\/j.1600-0838.2010.01191.x.Details<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">6. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\" target=\"_blank\" rel=\"noreferrer noopener\">American College of Sports Medicine Position Stand. Exercise and Fluid Replacement.<\/a> Sawka MN, Burke LM, Eichner ER, et al. Medicine and Science in Sports and Exercise. 2007;39(2):377-90. doi:10.1249\/mss.0b013e31802ca597.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As recomenda\u00e7\u00f5es para hidrata\u00e7\u00e3o em esportes, de acordo com as diretrizes principais, enfatizam a import\u00e2ncia de manter a hidrata\u00e7\u00e3o adequada para promover a sa\u00fade, seguran\u00e7a e desempenho f\u00edsico ideal durante a atividade f\u00edsica. Antes do exerc\u00edcio, recomenda-se que os indiv\u00edduos consumam uma dieta equilibrada e bebam l\u00edquidos adequados nas 24 horas anteriores ao evento, incluindo [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[81],"tags":[102],"class_list":["post-338","post","type-post","status-publish","format-standard","has-post-thumbnail","category-treinamento-esportivo","tag-hidratacao"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Recomenda\u00e7\u00f5es para hidrata\u00e7\u00e3o no esporte! - Central CardioEsporte<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/centralcardioesporte.com.br\/index.php\/2024\/09\/29\/hidratacao\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Recomenda\u00e7\u00f5es para hidrata\u00e7\u00e3o no esporte! - Central CardioEsporte\" \/>\n<meta property=\"og:description\" content=\"As recomenda\u00e7\u00f5es para hidrata\u00e7\u00e3o em esportes, de acordo com as diretrizes principais, enfatizam a import\u00e2ncia de manter a hidrata\u00e7\u00e3o adequada para promover a sa\u00fade, seguran\u00e7a e desempenho f\u00edsico ideal durante a atividade f\u00edsica. 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