{"id":1806,"date":"2016-11-07T00:00:00","date_gmt":"2016-11-07T07:00:00","guid":{"rendered":"https:\/\/www.vailhealth.org\/six-expert-tips-for-competing-in-the-heat\/"},"modified":"2016-11-07T00:00:00","modified_gmt":"2016-11-07T07:00:00","slug":"seis-consejos-de-expertos-para-competir-en-el-calor","status":"publish","type":"post","link":"https:\/\/www.vailhealth.org\/es\/news\/six-expert-tips-for-competing-in-the-heat\/","title":{"rendered":"Seis consejos de expertos para competir en el calor"},"content":{"rendered":"<p class=\"wp-block-paragraph\"><em>Por Dennis Lipton, MD<\/em><\/p>\n\n\n<p class=\"wp-block-paragraph\">VAIL CO \u2014 El verano es mi \u00e9poca favorita del a\u00f1o para andar en bicicleta, hacer senderismo y correr. Formo parte del equipo de corredores del Vail Valley Medical Center y disfruto compitiendo en carreras por todo el condado. Si bien a veces es dif\u00edcil equilibrar mi deseo de entrenar duro con la necesidad de cuidar mi cuerpo, es vital para mis objetivos de acondicionamiento f\u00edsico a corto y largo plazo. Lo mismo ocurre con la mayor\u00eda de los atletas.<\/p>\n\n\n<p class=\"wp-block-paragraph\">Si bien el calor puede no ser tan sofocante como en muchas otras partes del pa\u00eds, la combinaci\u00f3n de temperaturas c\u00e1lidas, baja humedad y gran altitud ejerce una presi\u00f3n \u00fanica sobre la capacidad de su cuerpo para mantener la homeostasis y enfriarse, especialmente para aquellos que no est\u00e1n aclimatados. Para sentirse bien, rendir al m\u00e1ximo y evitar enfermedades relacionadas con el calor (agotamiento por calor, golpe de calor), siga estos sencillos consejos para una competencia \u00f3ptima en verano.<\/p>\n\n\n<p class=\"wp-block-paragraph\">1. <strong>Hidr\u00e1tate<\/strong> durante el ejercicio intenso en el calor, especialmente si el evento dura m\u00e1s de una hora. Solo puedes absorber y utilizar entre 177 y 207 ml (6-7 onzas) de agua cada 15 minutos aproximadamente. Exceder este umbral puede resultar no solo en un est\u00f3mago inc\u00f3modamente lleno, sino tambi\u00e9n en problemas de electrolitos potencialmente graves. A menudo, si una carrera dura menos de una hora, no es necesario hidratarse durante el evento, excepto en circunstancias extremas. Hidr\u00e1tate 1-2 horas antes de la carrera y no bebas nada en los \u00faltimos 45-60 minutos antes de la carrera. Encuentra una bebida deportiva que te funcione y \u00fasala para hidratarte, especialmente en eventos de resistencia prolongados.<\/p>\n\n\n<p class=\"wp-block-paragraph\">2. <strong>Aclimatarse<\/strong> a las condiciones. Si te has aclimatado a hacer ejercicio en condiciones de calor y altitud \u2014lo cual lleva varias semanas\u2014, podr\u00e1s conservar mejor el agua durante el ejercicio. Si te has entrenado en un ambiente h\u00famedo a nivel del mar, tu cuerpo no conservar\u00e1 bien el agua. Con el calor y la altitud, podr\u00edas perder 50% m\u00e1s agua de lo que esperas, y tu estrategia habitual de hidrataci\u00f3n deber\u00e1 ajustarse, especialmente en eventos que duren varias horas.<\/p>\n\n\n<p class=\"wp-block-paragraph\">3. <strong>Usar<\/strong> <strong>ropa holgada que absorba la humedad<\/strong>. Las camisetas y pantalones cortos de secado r\u00e1pido est\u00e1n hechos exclusivamente para este prop\u00f3sito. Es importante destacar que el algod\u00f3n no absorbe la humedad y no optimizar\u00e1 la eficiencia de enfriamiento.<\/p>\n\n\n<p class=\"wp-block-paragraph\">4. <strong>Rociando<\/strong> O rociarte con agua durante la carrera puede aumentar la capacidad de tu cuerpo para disipar el calor y ayudarte a mantenerte fresco.<\/p>\n\n\n<p class=\"wp-block-paragraph\">5. <strong>T\u00f3mate un descanso<\/strong>. Utiliza las estaciones de avituallamiento. Hidr\u00e1tate. \u00c9chate agua encima. Descansa de un esfuerzo m\u00e1ximo por solo un minuto. Puede parecer una eternidad, pero puede ser tan rejuvenecedor que recuperar\u00e1s con creces este tiempo perdido, especialmente en una carrera larga, a menos que seas un atleta de \u00e9lite verdaderamente competitivo.<\/p>\n\n\n<p class=\"wp-block-paragraph\">6. <strong>Evita<\/strong> <strong>enfermedad relacionada con el calor<\/strong>. Esto es lo m\u00e1s com\u00fan en atletas sanos que est\u00e1n superando sus l\u00edmites en circunstancias extremas (en otras palabras, calor y altitud). Mareos, dolor abdominal, calambres musculares, n\u00e1useas, v\u00f3mitos, diarrea y debilidad son signos de deshidrataci\u00f3n y agotamiento por calor que podr\u00edan poner en peligro la vida y requerir atenci\u00f3n m\u00e9dica inmediata.<\/p>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n<p class=\"wp-block-paragraph\"><em>Acerca del Dr. Dennis Lipton \u2013 <a href=\"\/es\/servicios\/medicina-interna\/\" style=\"color:blue; text-decoration:underline\">Medicina Interna<\/a> | (970) 926-6340<\/em><br> Dennis Lipton MD es un internista certificado por la junta, entrenado en los aspectos esenciales de la atenci\u00f3n primaria y la prevenci\u00f3n de enfermedades, y puede ayudar a garantizar que los pacientes reciban las pruebas de detecci\u00f3n m\u00e9dica y las inmunizaciones adecuadas.<\/p>","protected":false},"excerpt":{"rendered":"<p>By Dennis Lipton MD VAIL CO &#8212; Summer is my favorite time of year to bike hike and run. I participate on Vail Valley Medical Center&#8217;s running team and enjoy competing in races around the county. While it&#8217;s sometimes hard to balance my desire to train hard with the need to take care of my&#8230;<\/p>","protected":false},"author":0,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1806","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Six Expert Tips for Competing in the Heat | Vail Health<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.vailhealth.org\/es\/noticias\/seis-consejos-de-expertos-para-competir-en-el-calor\/\" \/>\n<meta property=\"og:locale\" content=\"es_MX\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Six Expert Tips for Competing in the Heat | Vail Health\" \/>\n<meta property=\"og:description\" content=\"By Dennis Lipton MD VAIL CO &#8212; Summer is my favorite time of year to bike hike and run. 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