{"id":3159,"date":"2025-07-11T07:32:36","date_gmt":"2025-07-11T07:32:36","guid":{"rendered":"\/es-es\/blogs\/fitness\/?p=3159"},"modified":"2025-07-12T09:48:05","modified_gmt":"2025-07-12T09:48:05","slug":"como-elegir-tu-bebida-isotonica","status":"publish","type":"post","link":"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/","title":{"rendered":"C\u00f3mo elegir tu bebida isot\u00f3nica"},"content":{"rendered":"<p>Ya hemos entrado en el verano, y el calor hace mella en nuestros entrenamientos. Para combatir este calor, es muy importante una correcta hidrataci\u00f3n. Pero no s\u00f3lo es importante recuperar el agua, sino tambi\u00e9n las sales minerales que perdemos mediante el sudor, como el sodio, cloruro, potasio, magnesio y zinc. Por ello, una bebida isot\u00f3nica resulta una buena soluci\u00f3n.<br \/>\n<!--more--><br \/>\nEn tus entrenamientos tienes que evitar la <strong>deshidrataci\u00f3n<\/strong>, y tambi\u00e9n la <strong>hiponatremia<\/strong>. La hiponatremia es el bajo nivel de concentraci\u00f3n de sodio en sangre. Algunos de los s\u00edntomas que se experimentan son la desorientaci\u00f3n, n\u00e1useas, v\u00f3mitos, convulsiones, irritabilidad, debilidad, calambres musculares y p\u00e9rdida de energ\u00eda entre otros.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3162\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_1\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1.jpg\" class=\"size-full wp-image-3162 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_1-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Para evitarlo, es recomendable tomar alguna bebida isot\u00f3nica, pero antes\u2026<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfQu\u00e9 es una bebida isot\u00f3nica? <\/strong><\/h2>\n<p>La <a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/hidratacion\/bebidas-isotonicas-NU0321-c\" target=\"_blank\" rel=\"noopener\"><strong>bebida isot\u00f3nica<\/strong><\/a> es un preparado pensado para favorecer la hidrataci\u00f3n o absorci\u00f3n del agua por parte del organismo, adem\u00e1s de prevenir la hiponatremia, proporcionando el aporte de electrolitos que se han perdido durante la pr\u00e1ctica deportiva mediante el sudor y la respiraci\u00f3n.<\/p>\n<p>La combinaci\u00f3n de este preparado es absorbida por el intestino, pasando r\u00e1pidamente a la sangre y mejorando as\u00ed la hidrataci\u00f3n y la recuperaci\u00f3n. Algo muy necesario durante la actividad f\u00edsica y al finalizarla. As\u00ed por ejemplo, <a href=\"https:\/\/www.forumsport.com\/es-es\/powerade-hidratacion-powerade-citrus-charge-50cl-2430-1000369966-p\" target=\"_blank\" rel=\"noopener\"><strong>Powerade Citrus Charge<\/strong><\/a> es una bebida adaptada a un intenso desgaste muscular con sales minerales.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3170\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_powerade\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_powerade\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg\" class=\"size-full wp-image-3170 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<br \/>\n<a href=\"https:\/\/www.forumsport.com\/es-es\/powerade-hidratacion-powerade-citrus-charge-50cl-2430-1000369966-p\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"bebida isot\u00f3nica\" width=\"105\" height=\"30\"><\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfCu\u00e1ndo es necesaria?<\/strong><\/h2>\n<p>Si se dan alguna de estas condiciones, deber\u00edas de optar por una bebida isot\u00f3nica:<\/p>\n<ul>\n<li>Pr\u00e1ctica de ejercicio en <strong>condiciones meteorol\u00f3gicas extremas<\/strong> (alta temperatura y humedad).<\/li>\n<li><strong>Entrenamiento de menos de una hora de duraci\u00f3n y de alta intensidad<\/strong> (Sprints, HIITs)<\/li>\n<li>Entrenamiento de <strong>m\u00e1s de una hora de duraci\u00f3n y de alta intensidad<\/strong>.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3163\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_2\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_2\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2.jpg\" class=\"alignnone size-full wp-image-3163\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_2-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>Tipos de bebida isot\u00f3nica<\/strong><\/h2>\n<p>Existen dos tipos de <a href=\"https:\/\/www.forumsport.com\/es-es\/nutricion-y-salud\/productos\/hidratacion-NU032-c\" target=\"_blank\" rel=\"noopener\">bebidas isot\u00f3nicas<\/a> en funci\u00f3n de sus hidratos de carbono:<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Bebidas con alto contenido de az\u00facares de r\u00e1pida absorci\u00f3n<\/u><\/strong>.<\/p>\n<p>Estas son utilizadas por deportistas con entrenamientos cortos pero intensos. Estos entrenamientos provocan una bajada r\u00e1pida de az\u00facar en sangre, dejando agotadas las reservas. Por ello, usamos estas bebidas isot\u00f3nicas compuestas por glucosa, fructosa y sacarosa entre otras, como fuente energ\u00e9tica r\u00e1pida.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3170\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_powerade\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_powerade\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg\" class=\"size-full wp-image-3170 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_powerade-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<br \/>\n<a href=\"https:\/\/www.forumsport.com\/es-es\/powerade-hidratacion-powerade-citrus-charge-50cl-2430-1000369966-p\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"bebida isot\u00f3nica\" width=\"105\" height=\"30\"><\/a><br \/>\n&nbsp;<\/p>\n<p><strong><u>Las bebidas con alto contenido de az\u00facares de lenta absorci\u00f3n<\/u><\/strong>.<\/p>\n<p>Al contrario que las anteriores, son para entrenamientos largos, pero de menor intensidad, para reponer los niveles de az\u00facar de manera gradual. Alguno de estos son las dextrinomaltosas, almidones y pol\u00edmeros de maltosa.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3168\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_isotonic\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_isotonic\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic.jpg\" class=\"size-full wp-image-3168 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isotonic-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<br \/>\n<a href=\"https:\/\/www.forumsport.com\/es-es\/226ers-hidratacion-isotonic-drink-1kg-mango-5045-1000747030-p\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"bebida isot\u00f3nica\" width=\"105\" height=\"30\"><\/a><br \/>\n&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>\u00bfCu\u00e1l debe ser su composici\u00f3n?<\/strong><\/h2>\n<p>A la hora de escoger una entre tantas opciones, encontrar\u00e1s algunas con cafe\u00edna, antioxidantes, vitaminas u otros ingredientes que no son realmente necesarios. Simplifica y ten en cuenta estas claves:<\/p>\n<ul>\n<li>Calor\u00edas totales<\/li>\n<li>Hidratos de carbono (cantidad y tipo)<\/li>\n<li>Sodio<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3164\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_3\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_3\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3.jpg\" class=\"size-full wp-image-3164 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_3-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Seg\u00fan la <strong>Federaci\u00f3n Espa\u00f1ola de Medicina del Deporte (SEMED)<\/strong>, las bebidas deportivas para entrenamientos o competiciones deben tener las siguientes caracter\u00edsticas para conseguir una r\u00e1pida absorci\u00f3n de agua y de electrolitos:<\/p>\n<ul>\n<li><strong>Hidratos de carbono<\/strong> como fuente principal de la energ\u00eda.<\/li>\n<li><strong>Entre 80 y 350 kcal por litro<\/strong> (al menos el 75% de las calor\u00edas deben provenir de hidratos de carbono con un alto \u00edndice gluc\u00e9mico, como glucosa, sacarosa o maltodextrina).<\/li>\n<li><strong>No m\u00e1s de un 9% de hidratos de carbono<\/strong>: 90 gramos por litro.<\/li>\n<li>Entre <strong>460 y 1150 mg de sodio por litro.<\/strong><\/li>\n<li>Osmolaridad entre 200-330 mOsm\/kg de agua.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><strong>Un momento\u2026\u00bfOsmola\u2026Qu\u00e9?<\/strong><\/h2>\n<p>La osmolaridad es la medida para expresar la concentraci\u00f3n total de dos o m\u00e1s sustancias en una disoluci\u00f3n, medida en osmoles\/litro.<\/p>\n<p>En el plasma sangu\u00edneo de una persona, las part\u00edculas se componen de sodio, prote\u00ednas y glucosa. La sangre tiene una osmolaridad de 280-330m0sm\/kg. Por lo tanto, <strong>las bebidas con una osmolaridad de 270-330m0sm\/kg est\u00e1n en equilibrio con el fluido corporal y por ello, se las denomina isot\u00f3nicas. <\/strong><\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3165\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_4\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_4\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4.jpg\" class=\"size-full wp-image-3165 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_4-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>&nbsp;<\/strong><\/p>\n<p>Los fluidos <strong>hipot\u00f3nicos<\/strong> tienen menos part\u00edculas que la sangre y los <strong>hipert\u00f3nicos<\/strong> tienen m\u00e1s part\u00edculas.<\/p>\n<p>Estos son algunos trastornos por la variaci\u00f3n de la osmolaridad:<\/p>\n<ul>\n<li><strong><u>Hiponatremia:<\/u><\/strong> como te mencion\u00e1bamos al principio del art\u00edculo, es un trastorno hidroel\u00e9ctrico caracterizado por una baja concentraci\u00f3n de sodio (Na) en plasma por debajo de 135mmol\/ L.<\/li>\n<li><strong><u>Hiperosmolaridad:<\/u><\/strong> la sangre tiene una concentraci\u00f3n alta de sal, glucosa y otras sustancias. Esto saca el agua de los otros \u00f3rganos del cuerpo, incluso el cerebro<\/li>\n<li><strong><u>Hipernatremia:<\/u><\/strong> elevado nivel del ion sodio (Na) en la sangre, causa de una osmolaridad urinaria.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Aclarados los conceptos, \u00e9ste es un ejemplo que cumple las condiciones de una buena bebida isot\u00f3nica:<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3167\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_isostar\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar.jpg\" data-orig-size=\"800,600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_isostar\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar-300x225.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar.jpg\" class=\"size-full wp-image-3167 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"600\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar-300x225.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_isostar-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><br \/>\n&nbsp;<br \/>\n<a href=\"https:\/\/www.forumsport.com\/es-es\/isostar-hidratacion-bote-polvo-limn-5l-187851-1000180448-p\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"5181\" data-permalink=\"\/es-es\/blogs\/fitness\/mejores-smartwatch-para-regalar-esta-navidad\/medias-1000887539-03-x-x-20230623102432\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" data-orig-size=\"1000,1000\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"mejores smartwatch\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432-300x300.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2023\/12\/medias-1000887539-03-x-x-20230623102432.jpg\" class=\"aligncenter wp-image-5181 size-full\" src=\"https:\/\/blogs.forumsport.com\/es-es\/blogs\/montana\/wp-content\/uploads\/sites\/3\/2019\/10\/BOT\u00d3N-ver-producto.jpg\" alt=\"bebida isot\u00f3nica\" width=\"105\" height=\"30\"><\/a><br \/>\n&nbsp;<\/p>\n<p>En la etiqueta encontrar\u00e1s tanto los ingredientes como la tabla nutricional: estos pueden venir expresados de distintas maneras, por ello te dejamos este esquema aqu\u00ed abajo, para que te sea m\u00e1s sencillo de interpretar.<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3166\" data-permalink=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/fitness_elegir_bebida_isotonica_composicion\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion.jpg\" data-orig-size=\"800,532\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"fitness_elegir_bebida_isotonica_composicion\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion-300x200.jpg\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion.jpg\" class=\"size-full wp-image-3166 aligncenter\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion.jpg\" alt=\"bebida isot\u00f3nica\" width=\"800\" height=\"532\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion.jpg 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion-300x200.jpg 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/06\/fitness_elegir_bebida_isotonica_composicion-768x511.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Lo m\u00e1s importante es que te guste el sabor de la bebida isot\u00f3nica que elijas. Por muy buena f\u00f3rmula que sea, si su sabor no te agrada y te es imposible terminarlo, no te hidratar\u00e1s correctamente durante el entrenamiento y aparecer\u00e1 la fatiga. As\u00ed que, \u00a1esc\u00f3gela bien para hidratarte durante la actividad!<\/p>\n<p>&nbsp;<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"2738\" data-permalink=\"\/es-es\/blogs\/fitness\/pizzas-fitness-3-recetas-ricas-y-saludables\/bouzasbello_logotipo\/\" data-orig-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo.png\" data-orig-size=\"800,604\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"BouzasBello_logotipo\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo-300x227.png\" data-large-file=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo.png\" class=\"alignleft wp-image-2738\" src=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo.png\" alt=\"bebida isot\u00f3nica\" width=\"170\" height=\"128\" srcset=\"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo.png 800w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo-300x227.png 300w, \/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/03\/BouzasBello_logotipo-768x580.png 768w\" sizes=\"auto, (max-width: 170px) 100vw, 170px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Por <strong>Maialen Bouzas,&nbsp;<\/strong><em>Dietista Nutricionista <\/em><\/p>\n<p><em>y colaboradora de&nbsp;<a href=\"https:\/\/www.forumsport.com\/es-es\/\" target=\"_blank\" rel=\"noopener\">Forum Sport<\/a><\/em><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Otros consejos nutritivos para este verano:<\/p>\n<ul>\n<li class=\"entry-title\"><a href=\"\/es-es\/blogs\/fitness\/5-ensaladas-fitness-deliciosas-y-refrescantes-para-este-verano\/\" target=\"_blank\" rel=\"bookmark noopener\">5 ENSALADAS FITNESS DELICIOSAS Y REFRESCANTES PARA ESTE VERANO<\/a><\/li>\n<li class=\"entry-title\"><a href=\"\/es-es\/blogs\/fitness\/hidratacion-en-verano-temperatura-beber-agua\/\" target=\"_blank\" rel=\"bookmark noopener\">HIDRATACI\u00d3N EN VERANO: \u00bfA QU\u00c9 TEMPERATURA DEBO BEBER EL AGUA?<\/a><\/li>\n<li class=\"entry-title\"><a href=\"\/es-es\/blogs\/fitness\/los-4-mejores-batidos-fitness-para-este-verano\/\" target=\"_blank\" rel=\"bookmark noopener\">LOS 4 MEJORES BATIDOS FITNESS PARA ESTE VERANO<\/a><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ya hemos entrado en el verano, y el calor hace mella en nuestros entrenamientos. Para combatir este calor, es muy importante una correcta hidrataci\u00f3n. Pero no s\u00f3lo es importante recuperar el agua, sino tambi\u00e9n las sales minerales que perdemos mediante el sudor, como el sodio, cloruro, potasio, magnesio y zinc. Por ello, una bebida isot\u00f3nica [&#8230;]<\/p>\n<p><a class=\"btn btn-secondary understrap-read-more-link\" href=\"\/es-es\/blogs\/fitness\/como-elegir-tu-bebida-isotonica\/\">Conocer m\u00e1s<\/a><\/p>\n","protected":false},"author":1,"featured_media":7469,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"4","ngg_post_thumbnail":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[4],"tags":[],"class_list":{"0":"post-3159","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-salud-y-nutricion"},"acf":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"\/es-es\/blogs\/fitness\/wp-content\/uploads\/sites\/6\/2022\/07\/gettyimages-1201163321.jpg","jetpack_shortlink":"https:\/\/wp.me\/pbQrw6-OX","jetpack-related-posts":[],"_links":{"self":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/3159","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/comments?post=3159"}],"version-history":[{"count":9,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/3159\/revisions"}],"predecessor-version":[{"id":7470,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/posts\/3159\/revisions\/7470"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media\/7469"}],"wp:attachment":[{"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/media?parent=3159"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/categories?post=3159"},{"taxonomy":"post_tag","embeddable":true,"href":"\/es-es\/blogs\/fitness\/wp-json\/wp\/v2\/tags?post=3159"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}