Hidratação no treino

O que beber antes, durante e depois para treinar com mais energia e conforto.

Começa antes de treinar

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Água suficiente, sem excesso

[{"selector":"#anim-4bedaa4a-d1c6-47ad-859b-02780cea57bd [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":7000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a3ab5c28-57a2-45be-8843-1e6c05b72ead","keyframes":{"opacity":[0,1]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e0613c57-60ea-4202-909a-3a3b3b215ac0","keyframes":{"transform":["translate3d(-109.88372%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7c6daa7-da3b-405a-b641-58cd86e05ede","keyframes":{"opacity":[0,1]},"delay":500,"duration":700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Um copo de água 30 a 60 minutos antes costuma bastar em treinos curtos e moderados. Em dias quentes ou sessões intensas, antecipa a hidratação.

Durante o treino, bebe com calma

[{"selector":"#anim-221e2db4-2b89-4091-9dc1-243d5b34842e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":7000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-436b7806-67e1-4342-9d70-d27764076c35","keyframes":{"opacity":[0,1]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-094adc29-6fc3-4102-9a39-46a29d294b16","keyframes":{"transform":["translate3d(-108.53659%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4bb2335-a3d0-45bb-99ed-f66b8aeb0529","keyframes":{"opacity":[0,1]},"delay":500,"duration":700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Em treinos leves, pequenos goles podem chegar. Se houver calor, suor ou cardio mais longo, bebe regularmente para manter o ritmo e o conforto.

Sinais que não deves ignorar

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Eletrólitos: quando fazem sentido

[{"selector":"#anim-35ad6c49-ab81-4c8d-ba88-026b9ad2cc68 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":7000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-3b547ce9-28ce-4d47-8df7-f8bf645c9f30","keyframes":{"opacity":[0,1]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-14bb593d-5443-4897-aa59-46fb675c95c3","keyframes":{"transform":["translate3d(-109.88372%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-61ab6a27-6638-4cc3-83d4-ddd4e436def7","keyframes":{"opacity":[0,1]},"delay":500,"duration":700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Sódio, potássio e magnésio ajudam no equilíbrio de líquidos. Costumam ser úteis em treinos longos, muito quentes ou com suor intenso.

Depois do treino, recupera bem

[{"selector":"#anim-bb9710ce-66c8-4ed1-9cb0-37ec1852b3f2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":7000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-cc8cf44e-2e76-4caa-915d-770d485ae835","keyframes":{"opacity":[0,1]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b6f40ff8-83c6-43d3-856e-9edb9e9087a6","keyframes":{"transform":["translate3d(-109.88372%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb550e7a-0c90-4c21-a18b-9b347c0c8aa4","keyframes":{"opacity":[0,1]},"delay":500,"duration":700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Água costuma ser suficiente na maioria dos casos. Se suaste muito, junta alimentos com água e minerais, como fruta, sopa, iogurte ou legumes.

descubra mais

[{"selector":"#anim-2a32aaa5-56ee-4ad5-b77b-8e9a49ed777b [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":7000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] [{"selector":"#anim-a9c2aa54-6cf4-4e48-b5c0-3007fc6442e5","keyframes":{"opacity":[0,1]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1d1ac78d-cd6d-4aa2-9124-7b31b04b2da6","keyframes":{"transform":["translate3d(-109.88372%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":150,"duration":650,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e682cc73-ae3d-41ad-a7c3-d2b054bd2737","keyframes":{"opacity":[0,1]},"delay":500,"duration":700,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Lê o artigo completo e adapta a tua hidratação ao treino, ao calor e ao teu corpo.