{"id":5026,"date":"2018-04-24T15:01:22","date_gmt":"2018-04-24T13:01:22","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=5026"},"modified":"2019-08-21T16:03:54","modified_gmt":"2019-08-21T14:03:54","slug":"hydratation-poisson-leau","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/","title":{"rendered":"Hydratation : soyez comme un poisson dans l&rsquo;eau !"},"content":{"rendered":"<p>Votre professeur de physique la pr\u00e9sentait sous la formule H<sub>2<\/sub>O. Certains filous jouent avec <strong><a href=\"https:\/\/fr.wikipedia.org\/wiki\/Canular_du_monoxyde_de_dihydrog%C3%A8ne\">l&rsquo;appellation<\/a><\/strong> \u00ab&nbsp;<span class=\" UFICommentActorAndBody\"><span data-ft=\"{&quot;tn&quot;:&quot;K&quot;}\"><span class=\"UFICommentBody\">monoxyde de dihydrog\u00e8ne \u00bb. Mais p<\/span><\/span><\/span>our la plupart d&rsquo;entre-nous, elle s&rsquo;appelle tout simplement \u00ab l&rsquo;eau \u00bb. Composant pr\u00e8s de 60 % du poids d&rsquo;un adulte moyen, en boire est essentiel \u00e0 notre survie. Mais comment s&rsquo;hydrater correctement, et qu&rsquo;est-ce qu&rsquo;implique la course \u00e0 pied l\u00e0-dedans ? R\u00e9ponse en quelques chiffres<strong>*<\/strong>.<\/p>\n<p style=\"text-align: right;\">*Attention, ceux-ci sont \u00e0 titre indicatif : en effet, les besoins en eau d\u00e9pendent de nombreux facteurs, comme l&rsquo;\u00e2ge, l&rsquo;environnement, la morphologie, etc.<strong><!--more--><\/strong><\/p>\n<h3><noscript><img class=\"aligncenter wp-image-9444 size-full\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30.png\" alt width=\"896\" height=\"808\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30.png 896w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30-300x271.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30-768x693.png 768w\" sizes=\"(max-width: 896px) 100vw, 896px\"><\/noscript><img class=\"aligncenter wp-image-9444 size-full lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20896%20808%22%3E%3C%2Fsvg%3E\" alt width=\"896\" height=\"808\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20896%20808%22%3E%3C%2Fsvg%3E 896w\" sizes=\"(max-width: 896px) 100vw, 896px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30.png 896w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30-300x271.png 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30-768x693.png 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/04\/Capture-d\u2019e\u0301cran-2019-06-06-a\u0300-11.42.30.png\"><\/h3>\n<h3><strong>1 L<\/strong><\/h3>\n<p>Lors d&rsquo;une s\u00e9ance de course \u00e0 pied d&rsquo;une heure, nous perdons, en moyenne, entre 70 cl \u00e0 1 L d&rsquo;eau. Plus il fait chaud, plus l&rsquo;allure est intense et plus la perte est cons\u00e9quente. Et notre c<span class=\"_3oh- _58nk\">orps est comme une plante verte : si elle n&rsquo;est pas arros\u00e9e, elle devient toute s\u00e8che puis meurt. Alors buvez r\u00e9guli\u00e8rement et n&rsquo;attendez pas d&rsquo;avoir soif !<br>\n<\/span><\/p>\n<p><noscript><img class src=\"https:\/\/media.giphy.com\/media\/63whWnKaTj0Tm\/giphy.gif\" width=\"345\" height=\"189\"><\/noscript><img class=\" lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20345%20189%22%3E%3C%2Fsvg%3E\" width=\"345\" height=\"189\" data-src=\"https:\/\/media.giphy.com\/media\/63whWnKaTj0Tm\/giphy.gif\"><\/p>\n<h3><strong>70 %<\/strong><\/h3>\n<p><span id=\"cch_f2d93a5a4eb8182\" class=\"_mh6 _wsc\"><span class=\"_3oh- _58nk\">C&rsquo;est le pourcentage des blessures arrivant pendant que vous courez et qui viennent d&rsquo;un manque d&rsquo;hydratation, selon l&rsquo;INSEP (Institut national du sport, de l&rsquo;expertise et de la performance). Ainsi, ne pas boire durant de longues s\u00e9ances, comme un sortie longue ou un semi-marathon, peut provoquer des crampes qui r\u00e9duiront drastiquement votre performance.<br>\n<\/span><\/span><\/p>\n<p><noscript><img class src=\"https:\/\/media.giphy.com\/media\/S1N2zUokK7jiM\/giphy.gif\" width=\"351\" height=\"204\"><\/noscript><img class=\" lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20351%20204%22%3E%3C%2Fsvg%3E\" width=\"351\" height=\"204\" data-src=\"https:\/\/media.giphy.com\/media\/S1N2zUokK7jiM\/giphy.gif\"><\/p>\n<h3><strong>2 L<\/strong><\/h3>\n<p>C&rsquo;est le volume d&rsquo;eau que l&rsquo;on estime devoir boire, en moyenne, pour bien faire fonctionner notre corps. Soit 8 verres d&rsquo;eau de 25cl, \u00e0 \u00e9grainer tout au long de la journ\u00e9e. Mais c<span id=\"cch_f2d93a5a4eb8182\" class=\"_mh6 _wsc\"><span class=\"_3oh- _58nk\">e n&rsquo;est pas une r\u00e8gle \u00e0 suivre \u00e0 la lettre : en effet, du lait, du caf\u00e9, du th\u00e9 ou des fruits peuvent aussi entrer en ligne de compte. Une bonne solution pour vous hydrater pendant l&rsquo;effort est de m\u00e9langer eau, sucre et un peu de sel pour r\u00e9aliser <strong><a href=\"https:\/\/frequence-running.com\/blog\/boissons-effort-sport\/\">une boisson \u00e9nerg\u00e9tique<\/a><\/strong> (attention aux doses n\u00e9anmoins). Enfin notez que ce chiffre peut largement augmenter lorsque vous&nbsp;<a href=\"https:\/\/frequence-running.com\/blog\/top-5-conseils-courir-chaud\/\">courez par temps chaud<\/a>.<br>\n<\/span><\/span><\/p>\n<p><noscript><img class src=\"https:\/\/media.giphy.com\/media\/SuAaRVSghmee4\/giphy.gif\" width=\"349\" height=\"200\"><\/noscript><img class=\" lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20349%20200%22%3E%3C%2Fsvg%3E\" width=\"349\" height=\"200\" data-src=\"https:\/\/media.giphy.com\/media\/SuAaRVSghmee4\/giphy.gif\"><\/p>\n<h3><strong>3<\/strong><\/h3>\n<p>Ce sont en quelque sorte les moments o\u00f9 il est n\u00e9cessaire de boire lorsque vous courez : avant, pendant et apr\u00e8s. Avant l&rsquo;entra\u00eenement ou pendant votre \u00e9chauffement, buvez quelques gorg\u00e9es pour anticiper la d\u00e9shydratation. Faites de m\u00eame pendant votre s\u00e9ance et buvez, l\u00e0 encore, selon vos besoins pour r\u00e9hydrater votre organisme apr\u00e8s l&rsquo;effort. Le mot d&rsquo;ordre en somme ? Boire r\u00e9guli\u00e8rement !<\/p>\n<p><noscript><img class src=\"https:\/\/media.giphy.com\/media\/zJmjbuqOeLEQw\/giphy.gif\" width=\"351\" height=\"202\"><\/noscript><img class=\" lazyload\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20351%20202%22%3E%3C%2Fsvg%3E\" width=\"351\" height=\"202\" data-src=\"https:\/\/media.giphy.com\/media\/zJmjbuqOeLEQw\/giphy.gif\"><\/p>\n<p>_<\/p>\n<p>Envie de discuter avec d&rsquo;autres coureurs ou de partager vos performances ? Rejoignez-nous sur le groupe Facebook <a href=\"https:\/\/www.facebook.com\/groups\/577051509352859\/?fref=nf\"><strong>FREQUENCE Runners<\/strong><\/a> !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Votre professeur de physique la pr\u00e9sentait sous la formule H2O. Certains filous jouent avec l&rsquo;appellation \u00ab&nbsp;monoxyde de dihydrog\u00e8ne \u00bb. Mais pour la plupart d&rsquo;entre-nous, elle s&rsquo;appelle tout simplement \u00ab l&rsquo;eau \u00bb. Composant pr\u00e8s de 60 % du poids d&rsquo;un adulte moyen, en boire est essentiel \u00e0 notre survie. Mais comment s&rsquo;hydrater correctement, et qu&rsquo;est-ce qu&rsquo;implique [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":9470,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,12],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>L&#039;hydratation en course \u00e0 pied \u00e7a coule de source - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Composant pr\u00e8s de 60 % du poids d&#039;un adulte moyen, l&#039;eau s&#039;av\u00e8re essentielle \u00e0 notre survie et \u00e0 la pratique de la course \u00e0 pied.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/frequence-running.com\/blog\/hydratation-poisson-leau\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"L&#039;hydratation en course \u00e0 pied \u00e7a coule de source - 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