{"id":86147,"date":"2021-03-02T14:32:51","date_gmt":"2021-03-02T17:32:51","guid":{"rendered":"https:\/\/barcainnovationhub.com\/?p=86147"},"modified":"2021-12-02T17:27:30","modified_gmt":"2021-12-02T20:27:30","slug":"liquids-i-electrolits-en-el-futbol","status":"publish","type":"post","link":"https:\/\/barcainnovationhub.com\/ca\/liquids-i-electrolits-en-el-futbol\/","title":{"rendered":"L\u00edquids i electr\u00f2lits en el futbol"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"<p>El proc\u00e9s de p\u00e8rdua de l&#8217;aigua corporal es denomina deshidrataci\u00f3. A causa de la falta d&#8217;aigua corporal, es produeix una deshidrataci\u00f3 aguda o cr\u00f2nica anomenada hipohidrataci\u00f3.<\/p>\n","protected":false},"author":33,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[197,43,31],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.6.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<meta name=\"description\" content=\"El proc\u00e9s de p\u00e8rdua de l&#039;aigua corporal es denomina deshidrataci\u00f3. 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I, a la vegada, incorporen aigua en els menjars i les begudes. Per\u00f2, si les temperatures s\u00f3n molt caloroses, la quantitat d&#8217;aigua en el cos no es mant\u00e9 constant, podent produir-se alteracions en la funci\u00f3 cardiovascular i en la regulaci\u00f3 de la temperatura corporal i, per tant, en el rendiment, en la compet\u00e8ncia t\u00e8cnica i en la destresa.<\/strong><\/p>\n<p><strong>Aquest proc\u00e9s de p\u00e8rdua de l&#8217;aigua corporal s&#8217;anomena deshidrataci\u00f3. A causa de la falta d&#8217;aigua corporal, es produeix una deshidrataci\u00f3 aguda o cr\u00f2nica denominada hipohidrataci\u00f3.<\/strong><\/p>\n<p><strong>Les begudes que tenen hidrats de carboni i sals s\u00f3n les ideals per hidratar-se. Aix\u00ed, a m\u00e9s a m\u00e9s, d&#8217;hidratar a l&#8217;esportista, li aporten electr\u00f2lits. Els electr\u00f2lits s\u00f3n subst\u00e0ncies que produeixen una c\u00e0rrega positiva o negativa quan es dissolen en aigua. Estan presents en la sang i d&#8217;altres l\u00edquids del cos i afecten diferents funcions, com l&#8217;activitat muscular.<\/strong><\/p>\n<p><strong>El cervell tamb\u00e9 pot resultar perjudicat per la falta de l\u00edquid, amb un menor rendiment cognitiu i amb menys reflexos i coordinaci\u00f3 que poden ser crucials en els \u00faltims minuts d&#8217;un partit. Aix\u00ed, quan el cos es deshidrata, augmenta la temperatura corporal. Aquesta informaci\u00f3 \u00e9s processada per l&#8217;hipot\u00e0lem, que desencadena diferents respostes com l&#8217;alliberaci\u00f3 d&#8217;hormones.<\/strong><\/p>\n<p><strong>Els electr\u00f2lits m\u00e9s comuns s\u00f3n el calci, el fluor, el magnesi, el f\u00f2sfor, el potassi i el sodi, que \u00e9s el m\u00e9s freq\u00fcent. Tots aquests elements es poden perdre en suar, per la qual cosa han de reposar-se amb l\u00edquids que els continguin. I begudes com l&#8217;aigua no els tenen.<\/strong><\/p>\n<h2>La import\u00e0ncia de la personalitzaci\u00f3<\/h2>\n<p><strong>Un aspecte clau \u00e9s personalitzar la hidrataci\u00f3 de cada esportista d&#8217;acord amb el seu f\u00edsic, la intensitat o l&#8217;exercici que realitzen i les condicions ambientals. Una eina senzilla que permet saber si es beu o no el que es necessita \u00e9s mirar el color de l&#8217;orina abans que comenci un entrenament o un partit: si \u00e9s d&#8217;un color groguenc clar o transparent, la hidrataci\u00f3 \u00e9s adequada. Si, per contra, \u00e9s d&#8217;un color m\u00e9s fosc, cal hidratar-se m\u00e9s.<\/strong><\/p>\n<p><strong>Un consum al llarg del dia de fruites i verdures augmenta la hidrataci\u00f3, mentre que l&#8217;alimentaci\u00f3 basada en prote\u00efnes causa deshidrataci\u00f3. \u00c9s important identificar el tipus de dieta i la ingesta de l\u00edquids que realitza el jugador, perqu\u00e8 el m\u00fascul t\u00e9 tend\u00e8ncia a trencar-se si est\u00e0 deshidratat.<\/strong><\/p>\n<h2>Aprofitar les pauses d&#8217;hidrataci\u00f3<\/h2>\n<p><strong>En aquells partits on estiguin permeses, han d&#8217;aprofitar-se les pauses d&#8217;hidrataci\u00f3, sobretot en situacions de calor. Aleshores, s&#8217;hauria de beure aproximadament cada deu minuts una quantitat petita de l\u00edquid. No ha de beure&#8217;s molt, perqu\u00e8 el l\u00edquid no s&#8217;acumuli a l&#8217;est\u00f3mac i causi problemes gastrointestinals.<\/strong><\/p>\n<p><strong>Tamb\u00e9 \u00e9s interessant pesar-se abans i despr\u00e9s de realitzar l&#8217;exercici, per saber aix\u00ed quant l\u00edquid s&#8217;ha perdut. S&#8217;aconsella que la reposici\u00f3 de l\u00edquid es faci a l&#8217;hora\/hora i mitja despr\u00e9s de la pr\u00e0ctica esportiva. La quantitat ha de ser del 150% perdut: si l&#8217;esportista ha perdut un quilo de pes, haur\u00e0 de beure un litre i mig de l\u00edquid.<\/strong><\/p>\n<h2>Begudes esportives, la millor hidrataci\u00f3<\/h2>\n<p><strong>La reposici\u00f3 de l\u00edquid pot ser nom\u00e9s amb aigua. Per\u00f2, com s&#8217;ha comentat, l&#8217;ideal \u00e9s utilitzar begudes esportives per rehidratar-se. Compten en la seva composici\u00f3 amb glucosa, hidrats de carboni i sals en diferents formulacions, la qual cosa permet la seva personalitzaci\u00f3 d&#8217;acord amb si l&#8217;exercici \u00e9s major o menor o si la calor ser\u00e0 m\u00e9s o menys intensa. Poden consumir-se embotellades o fer-se a casa, amb un suc de fruita natural al qual s&#8217;hi afegeixen 2\/3 parts d&#8217;aigua i una mica de sal.<\/strong><\/p>\n<p><strong>Passar de la personalitzaci\u00f3 en la hidrataci\u00f3 a una estrat\u00e8gia d&#8217;esport d&#8217;equip \u00e9s fonamental. Per aconseguir-ho, es realitzen tests d&#8217;hidrataci\u00f3 i sudoraci\u00f3 als jugadors al comen\u00e7ament de la temporada, on es valora la quantitat de beguda i de sals que s\u00f3n precises. A m\u00e9s a m\u00e9s de comparar el pes abans i despr\u00e9s de l&#8217;exercici, es mesura la quantitat de sal que es perd mitjan\u00e7ant uns pegats a la pell que analitzen la suor.<\/strong><\/p>\n<p><strong>D&#8217;aquesta manera, als esportistes que perden m\u00e9s sodi despr\u00e9s del partit o l&#8217;entrenament, se&#8217;ls recomana que beguin una beguda esportiva acompanyada d&#8217;un sobre de sals o un tros d&#8217;un aliment que contingui sal com per exemple, formatge parmes\u00e0.<\/strong><\/p>\n<h2>Tamb\u00e9 abans de l&#8217;exercici<\/h2>\n<p><strong>La hidrataci\u00f3 abans del partit ha d&#8217;incorporar-se com una rutina i l&#8217;esportista ha de tenir-la interioritzada, bevent petits glops pautats de beguda 60-90 minuts abans de l&#8217;exercici. \u00c9s important que aprenguin sobre les seves necessitats de l\u00edquid i la manera de monitorar l&#8217;estat de la seva hidrataci\u00f3.<\/strong><\/p>\n<p><strong>Finalment, \u00e9s important tenir clara la difer\u00e8ncia entre les begudes esportives i les energ\u00e8tiques (o energitzants). Les begudes esportives tenen aig\u00fces, sals i sucres a m\u00e9s a m\u00e9s hidraten, al comptar amb carbohidrats que proporcionen energia.<\/strong><\/p>\n<p><strong>D&#8217;altra banda, les begudes energ\u00e8tiques compten, a banda d&#8217;aquests components, amb altres com ara la taurina, que no estan recomanades per a la pr\u00e0ctica del futbol. L&#8217;alcohol tamb\u00e9 est\u00e0 desaconsellat, perqu\u00e8 causa deshidrataci\u00f3 en frenar les hormones que estalvien aigua al cos i allarga el temps de recuperaci\u00f3 del m\u00fascul.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><em>BIHUB Team<\/em><\/p>\n"}],"colaboradores":false,"cta_url_top":"","cta_titulo_footer":"","cta_subtitulo_footer":"","cta_boton_footer":"","cta_url_footer":"","activar_banner_2":false,"banner_2":false,"activar_banner_3":false,"banner_3":false,"cta_boton_top":"","activar_nuevos_banners":true,"activar_banner_1":false,"banner_1":false,"mostrar_banner_1":true,"crear_banner_1":{"utilizar_imagen_unica_para_banner":true,"asignar_imagen_unica_para_banner":"https:\/\/static.capabiliaserver.com\/frontend\/clients\/barca\/wp_prod\/wp-content\/uploads\/2021\/03\/9e9753d9-fondo-05-4.png","mostrar_titulo_banner":true,"titulo_para_banner":"APUNTA\u2019T AL CERTIFICAT EN NUTRICI\u00d3 ESPORTIVA","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":true,"texto_cta_banner":"UNIR-SE ARA","url_cta_banner":"https:\/\/barcainnovationhub.com\/ca\/product\/certificat-en-nutricio-esportiva\/?utm_source=ads_banner&utm_medium=content&utm_campaign=notas","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_2":false,"crear_banner_2":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"mostrar_banner_3":false,"crear_banner_3":{"utilizar_imagen_unica_para_banner":false,"asignar_imagen_unica_para_banner":false,"mostrar_titulo_banner":false,"titulo_para_banner":"","mostrar_subtitulo_banner":false,"subtitulo_del_banner":"","mostrar_cta_banner":false,"texto_cta_banner":"","url_cta_banner":"","fondo_de_color_banner":"","fondo_de_imagen_banner":false,"mostrar_imagen_izquierda_banner":false,"asignar_imagen_izquierda_banner":false},"alineacion_vertical_header":"center","cta_titulo_top":""},"_links":{"self":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/86147"}],"collection":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/users\/33"}],"replies":[{"embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/comments?post=86147"}],"version-history":[{"count":4,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/86147\/revisions"}],"predecessor-version":[{"id":112721,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/posts\/86147\/revisions\/112721"}],"wp:attachment":[{"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/media?parent=86147"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/categories?post=86147"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/barcainnovationhub.com\/ca\/wp-json\/wp\/v2\/tags?post=86147"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}