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Por qué debes hidratarte al hacer ejercicio y cuanta agua tomar

Beneficios del ejercicio y la correcta hidratación a la piel.

Por
Javier Ruiz
-

Por Dr. Javier Ruiz

Instagram @javierderma

Beneficios del ejercicio y la correcta hidratación a la piel.

Al ejercitarnos, nuestro cuerpo pierde agua y sales minerales. Ingerir líquidos para compensar este descenso es fundamental si queremos evitar lesiones.

Beneficios del ejercicio para la piel

  • Hacer Ejercicio regularmente ayuda a tener un mayor flujo de oxígeno en tu piel. Sabemos que el ejercicio contribuye a estimular la circulación sanguínea y por lo tanto, favorece la llegada de nutrientes, así como de oxígeno a cada parte del cuerpo.
  • Esta mayor oxigenación de la piel se traduce en un mejor color, en una textura más suave y sana así como también, en menor riesgo de sufrir problemas cutáneos.
  • Cuanto más oxígeno llegue más probabilidades tenemos de contrarrestar los efectos negativos del envejecimiento y de mantener la piel hidratada, por lo tanto, el ejercicio regular también contribuye a reducir y evitar las arrugas y demás marcas del envejecimiento.
  • Asimismo, la circulación no sólo oxigena, sino trae nutrientes a nuestra piel y se lleva toxinas que pueden ser causantes de infecciones cutáneas o simplemente, de un aspecto poco sano y estético

¿Y si sumas la hidratación?

Hidratarse es importante para mejorar el rendimiento durante actividad física.

En condiciones normales, nuestro organismo pierde más de medio litro de agua a través de la piel y la respiración.

Cuando sube la temperatura ambiente o realizamos ejercicio físico intenso, estas pérdidas pueden aumentar hasta el litro y medio, ocasionando un cuadro de deshidratación que es necesario compensar con la ingesta de agua o líquidos ricos en electrolitos que nos aporten sodio y potasio.

Según el European Hydration Institute, el rendimiento físico suele disminuir cuando la deshidratación supera un 1-3% del peso corporal, aproximadamente. 

Además, este instituto advierte de que se ha comprobado que una pérdida de agua corporal de más de un 2% producida por el ejercicio realizado a temperaturas calurosas reduce el rendimiento en una amplia variedad de pruebas de rendimiento físico y mental.

  • Antes del ejercicio. Se recomienda una ingesta de unos 400-600 ml de agua o bebida deportiva 1-2 horas antes del ejercicio para comenzar la actividad con una hidratación adecuada. Esto permite un menor aumento de la temperatura central corporal del deportista y disminuye la percepción del esfuerzo.
  • Durante el ejercicio. Los deportistas deben empezar a beber pronto, y a intervalos regulares con el fin de consumir los líquidos a un ritmo que permita reponer el agua y los electrolitos perdidos por la sudoración y a mantener los niveles de glucosa en sangre.
  • Después del ejercicio. La reposición de líquidos después del ejercicio es fundamental para la adecuada recuperación del #deportista.

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