{"id":12515,"date":"2025-08-06T08:11:47","date_gmt":"2025-08-06T06:11:47","guid":{"rendered":"https:\/\/www.asssa.es\/ca\/?p=12515"},"modified":"2025-08-06T08:11:47","modified_gmt":"2025-08-06T06:11:47","slug":"esport-a-lestiu-consideracions","status":"publish","type":"post","link":"https:\/\/www.asssa.es\/ca\/esport-a-lestiu-consideracions\/","title":{"rendered":"Esport a l&#8217;estiu: consideracions"},"content":{"rendered":"<p>\u00c9s important fer esport durant tot l\u2019any, tamb\u00e9 a l&#8217;estiu. No obstant aix\u00f2, s\u2019han de prendre algunes mesures a causa de les altes temperatures, perqu\u00e8 pot augmentar el risc de patir un cop de calor, hipert\u00e8rmia, insolaci\u00f3 o deshidrataci\u00f3, aix\u00ed com incrementar la freq\u00fc\u00e8ncia card\u00edaca, entre altres problemes. Aquestes s\u00f3n algunes consideracions a tenir en compte:<\/p>\n<p><!--more--><\/p>\n<ul>\n<li><strong>Evitar les hores de m\u00e9s calor<\/strong> (de les 11\u00a0h a les 16\u00a0h)<\/li>\n<\/ul>\n<p>Optar per entrenar a primera hora del mat\u00ed o al vespre, o <strong>triar llocs frescos i climatitzats<\/strong>, com gimnasos o instal\u00b7lacions esportives cobertes, ben ventilades i sense humitat. D\u2019aquesta manera, es podr\u00e0 mantenir una temperatura corporal adequada i reduir l&#8217;estr\u00e8s t\u00e8rmic.<\/p>\n<ul>\n<li><strong>Hidratar-se b\u00e9<\/strong><\/li>\n<\/ul>\n<p>S\u2019ha de beure aigua abans, durant i despr\u00e9s de fer exercici, perqu\u00e8 la calor provoca una major p\u00e8rdua de l\u00edquids a trav\u00e9s de la suor. S\u2019aconsella beure cada 20-30 minuts mentre es fa esport, sense esperar a tenir set. Tamb\u00e9 es poden beure begudes isot\u00f2niques per recuperar els electr\u00f2lits que s\u2019han perdut i mantenir l\u2019equilibri de sals minerals al cos.<\/p>\n<ul>\n<li><strong>Fer servir un protector solar<\/strong> de 30 FPS com a m\u00ednim<\/li>\n<\/ul>\n<p>\u00c9s important reaplicar-lo cada 2 hores, especialment si estem suant molt, sense oblidar\u2011nos de la cara, el coll, els bra\u00e7os i les cames. A m\u00e9s, \u00e9s recomanable fer servir roba i cal\u00e7at adequats per a la calor, \u00e9s a dir, peces lleugeres, transpirables i de colors clars, i millor si tenen protecci\u00f3 UV, a m\u00e9s de gorres i ulleres de sol.<\/p>\n<ul>\n<li><strong>Distanciar els \u00e0pats dels entrenaments<\/strong> (1-2\u00a0h)<\/li>\n<\/ul>\n<p>Els \u00e0pats abans de l\u2019entrenament han de ser lleugers i saludables, i s\u2019han de distanciar 1\u00a0o\u00a02\u00a0hores. Aix\u00f2 garantir\u00e0 una digesti\u00f3 correcta o evitar\u00e0 un augment de la sensaci\u00f3 de calor, aix\u00ed com sentir-se fatigat o inflamat.<\/p>\n<ul>\n<li><strong>Mantenir una bona alimentaci\u00f3 <\/strong><\/li>\n<\/ul>\n<p>Cal menjar fruites i verdures riques en aigua (com ara la s\u00edndria, el mel\u00f3, el cogombre i l\u2019api), aix\u00ed com prote\u00efnes i hidrats de carboni per recuperar l\u2019energia que hem gastat fent exercici.<\/p>\n<ul>\n<li><strong>Adaptar el ritme i escoltar el cos<\/strong><\/li>\n<\/ul>\n<p>\u00c9s important no for\u00e7ar massa el cos i controlar la intensitat i la durada de l\u2019exercici, i disminuir-les si \u00e9s necessari. Una exig\u00e8ncia massa gran quan les temperatures s\u00f3n altes pot provocar cops de calor, contractures, esquin\u00e7os i altres lesions.<\/p>\n<p>Si no est\u00e0s acostumat a fer exercici quan fa calor, cal comen\u00e7ar amb sessions m\u00e9s curtes i incrementar gradualment la intensitat i la durada.<\/p>\n<ul>\n<li><strong>Parar atenci\u00f3 als senyals d\u2019alarma<\/strong><\/li>\n<\/ul>\n<p>En cas de notar senyals d&#8217;esgotament per calor, com marejos, una baixada de tensi\u00f3, rampes, sudoraci\u00f3 profusa, n\u00e0usees, mal de cap o confusi\u00f3, \u00e9s important parar immediatament, buscar un lloc fresc i beure aigua, perqu\u00e8 indiquen deshidrataci\u00f3 i cops de calor.<\/p>\n<p>&nbsp;<\/p>\n<p>A m\u00e9s, \u00e9s important recordar que <strong>la suor no est\u00e0 relacionada amb la p\u00e8rdua de greix<\/strong> i, per tant, <strong>\u00e9s perill\u00f3s sortir a c\u00f3rrer o fer esport sota el sol massa abrigats o embolcallats amb nil\u00f3, cel\u00b7lofanes o tovalloles.<\/strong> Aquestes pr\u00e0ctiques s\u00f3n deshidratants i poden causar problemes.<\/p>\n<p>Coneixent les pr\u00e0ctiques adequades es maximitzen els beneficis de l\u2019esport i es protegeix la salut.<\/p>\n<h6><strong><u><a href=\"https:\/\/www.asssa.es\/ca\/assegurances-salut\/\">ASSSA Assegurances de Salut<\/a><\/u><\/strong><\/h6>\n<h6><em>La informaci\u00f3 publicada en aquest mitj\u00e0 no substitueix ni complementa cap manera l\u2019atenci\u00f3 directa d\u2019un metge, ni el seu diagn\u00f2stic, ni el tractament que prescrigui; tampoc s\u2019ha d\u2019utilitzar per a l\u2019autodiagn\u00f2stic.<\/em><\/h6>\n<h6><em>L\u2019\u00fas que faci el lector d\u2019aquest servei es realitza sota la seva exclusiva responsabilitat.<\/em><\/h6>\n<h6><em>ASSSA recomana que per a qualsevol q\u00fcesti\u00f3 relacionada amb la seva salut consulti sempre amb un metge.<\/em><\/h6>\n","protected":false},"excerpt":{"rendered":"<p>\u00c9s important fer esport durant tot l\u2019any, tamb\u00e9 a l&#8217;estiu. No obstant aix\u00f2, s\u2019han de prendre algunes mesures a causa de les altes temperatures, perqu\u00e8 pot augmentar el risc de patir un cop de calor, hipert\u00e8rmia, insolaci\u00f3 o deshidrataci\u00f3, aix\u00ed com incrementar la freq\u00fc\u00e8ncia card\u00edaca, entre altres problemes. Aquestes s\u00f3n algunes consideracions a tenir en [&hellip;]<\/p>\n","protected":false},"author":17,"featured_media":12516,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[32],"tags":[],"class_list":["post-12515","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consells-de-salut"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Esport a l&#039;estiu: consideracions - ASSSA Catal\u00e1n<\/title>\n<meta name=\"description\" content=\"\u00c9s important fer esport durant tot l\u2019any, tamb\u00e9 a l&#039;estiu. 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