Consumption of beverages carbohidratadas and electrolytes is also appropriate during and after exercise to make up for the deficits incurred during the effort. In this sense, Dr. Jimenez Pavon details: the American College of sports medicine, tells us that hydrating sports drinks should be eaten before, during and after exercise including its content carbohydrates and electrolytes that ensure an adequate level of blood glucose, contribute energy to the muscles, and reduce the risk of dehydration. And adds: note that the recommended amount of carbohydrates to eat after exercise is 1 to 1.5 grams per each kilogram of weight of an athlete and if possible during the first 30 minutes, although it is recommended to continue the process between 2 – 4 hours following. I.e., a man of 73 pounds should drink a drink that allows you to buy a quantity of between 73 and 109.5 grams of carbohydrates with moderate intakes.

However, it is not necessary to consider supplementation with vitamins or minerals if you follow a balanced variety of foods diet. Winter hydration guidelines should charge special attention when sports are special intensity and duration. As important to know must say that a level of loss of body weight after exercise equivalent to 2-3% of the total body weight of a person implies a level of significant dehydration which can in according to which cases affect physical and cognitive performance as well as on certain occasions to the health of the athlete, added the expert. Good hydration is protective to some problems in the mountains, as for example the altitude sickness. Altitude adds a new dimension to the associated risks to not hydrate well by exercising in a cold environment. At altitudes of more than 1,500 meters are subjected to significant water losses as a consequence the decrease in partial pressure of the oxigenoqueorigina an acceleration of breathing, a lower humidity which causes further losses by respiration in contact with a drier air, decrease in blood plasma (blood concentration) as adaptation immediately on arrival at this altitude, concludes Dr. David Jimenez Pavon.