Sugestão para uma boa hidratação nos exercícios em geral
Autor: Carol Gama | Publicado: 2011-05-08T10:41:00-03:00

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 <![endif]-->    Segundo diretriz da Sociedade Brasileira de Medicina do Esporte e Gatorade Sports Science Institute, deve-se:  
  ANTES: Beber cerca de 250 a 500ml de água duas horas antes do exercício.   
DURANTE: Recomenda-se beber a cada 20 minutos cerca de 250 ml, porem o volume a ser ingerido varia conforme as taxas de sudorese, na faixa de 500 a 2.000ml/hora. Se a atividade durar mais de uma hora, ou se for intensa do tipo intermitente mesmo com menos de uma hora, devemos repor carboidrato na quantidade de 30 a 60g·h-1 e Na+ na quantidade de 0,5 a 0,7g·l-1. A bebida deve estar numa temperatura em torno de 15 a 22oC e apresentar um sabor de acordo com a preferência do indivíduo.  &nbsp;DEPOIS: Deve-se continuar ingerindo líquidos para compensar as perdas pela urina e sudorese.&nbsp; Deve-se aproveitar para ingerir carboidratos de alto índice glicêmico, nas primeiras duas horas após o exercício para que se promova a ressíntese do glicogênio muscular e o rápido armazenamento de glicogênio muscular e hepático.