{"id":24656,"date":"2026-08-04T11:12:06","date_gmt":"2026-08-04T09:12:06","guid":{"rendered":"https:\/\/www.alssport.es\/blog\/?p=24656"},"modified":"2026-08-04T11:12:06","modified_gmt":"2026-08-04T09:12:06","slug":"guia-de-hidratacion-para-runners-en-epoca-de-calor-sales-geles-y-electrolitos","status":"publish","type":"post","link":"https:\/\/www.alssport.es\/blog\/guia-de-hidratacion-para-runners-en-epoca-de-calor-sales-geles-y-electrolitos\/","title":{"rendered":"Gu\u00eda de hidrataci\u00f3n para runners en \u00e9poca de calor: sales, geles y electrolitos"},"content":{"rendered":"<div id=\"pl-24656\"  class=\"panel-layout\" ><div id=\"pg-24656-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-0-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">Que no te pille el <\/span><b>t\u00edo del mazo<\/b><span style=\"font-weight: 400;\">. Ese es uno de los retos m\u00e1s importantes cada verano y cuando llega el calor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">La deshidrataci\u00f3n puede hacer que tengamos las peores experiencias del mundo, en carrera o incluso en entrenamientos sencillos y llevaderos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Vamos a intentar hacer que eso directamente no suceda o que, si pase, sea de forma leve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lo haremos con esta <\/span><b>gu\u00eda de hidrataci\u00f3n para runners en \u00e9poca de calor<\/b><span style=\"font-weight: 400;\"> y compartiendo <\/span><b>c\u00f3mo consumir <\/b><a href=\"https:\/\/www.alssport.es\/793-geles\"><b>geles<\/b><\/a><b>, <\/b><a href=\"https:\/\/www.alssport.es\/904-sales-y-electrolitos\"><b>sales<\/b> <b>y<\/b> <b>electrolitos<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p>&nbsp;<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenidos del Art\u00edculo<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabla de contenidos\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.alssport.es\/blog\/guia-de-hidratacion-para-runners-en-epoca-de-calor-sales-geles-y-electrolitos\/#Que_tus_piernas_no_terminen_tiesas\" >Que tus piernas no terminen tiesas<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.alssport.es\/blog\/guia-de-hidratacion-para-runners-en-epoca-de-calor-sales-geles-y-electrolitos\/#Acostumbrate_a_comer_y_beber_en_movimiento\" >Acost\u00fambrate a comer y beber en movimiento<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.alssport.es\/blog\/guia-de-hidratacion-para-runners-en-epoca-de-calor-sales-geles-y-electrolitos\/#Recupera_y_se_feliz\" >Recupera y s\u00e9 feliz<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Que_tus_piernas_no_terminen_tiesas\"><\/span><span style=\"font-weight: 400;\">Que tus piernas no terminen tiesas<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Uno de los mayores temores, cuando corremos, es que las piernas terminen <\/span><i><span style=\"font-weight: 400;\">tiesas <\/span><\/i><span style=\"font-weight: 400;\">como palos.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Esto se produce, principalmente, por una falta total de estrategia nutricional y de hidrataci\u00f3n que se adelante al proceso de deshidrataci\u00f3n muscular en \u00e9poca de calor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Con esta sencilla y pr\u00e1ctica <\/span><b>gu\u00eda de hidrataci\u00f3n para runners <\/b><span style=\"font-weight: 400;\">intentaremos que eso no te vuelva a suceder.<\/span><\/p>\n<p><a href=\"https:\/\/www.alssport.es\/blog\/correr-en-verano\/\"><span style=\"font-weight: 400;\">Esto te puede interesar&gt;C\u00f3mo Correr en Verano sin Sufrir: 10 Consejos para Entrenar con Calor<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">El <\/span><b>primer paso <\/b><span style=\"font-weight: 400;\">es adelantarte a que tus m\u00fasculos se <\/span><i><span style=\"font-weight: 400;\">sequen <\/span><\/i><span style=\"font-weight: 400;\">con una abundante hidrataci\u00f3n diaria. La hidrataci\u00f3n diaria supone beber, como m\u00ednimo, <\/span><b>dos litros de agua<\/b><span style=\"font-weight: 400;\"> e incluir <\/span><b>fruta y verdura<\/b><span style=\"font-weight: 400;\"> como pueden ser sand\u00edas o melones, tomate y otros deliciosos productos de huerta veraniega como puedan ser los gazpachos bien frescos.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">No olvides que lo m\u00e1s natural, en tu d\u00eda a d\u00eda, ser\u00e1 lo que mejor funcione para tener la mejor hidrataci\u00f3n posible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Una vez tenemos claro que el tener una buena nutrici\u00f3n diaria ser\u00e1 el mejor aliado tenemos que centrarnos en salir a entrenar o competir y que la hidrataci\u00f3n no falle.<\/span><\/p>\n<p><b>Bebe antes de salir<\/b><span style=\"font-weight: 400;\"> de casa. F\u00e1cil: bebe un vaso de agua. Y, de poder ser, corre con un <\/span><a href=\"https:\/\/www.alssport.es\/trail-mochilas\/6758-mochila-nnormal-race-5l.html?mot_q=cintur%C3%B3n&amp;mot_s=11816#\/269-talla-l_xl\/7517-color-6758_black\"><b>cintur\u00f3n <\/b><\/a><span style=\"font-weight: 400;\">o un <\/span><a href=\"https:\/\/www.alssport.es\/trail-mochilas\/6758-mochila-nnormal-race-5l.html?mot_q=MOCHILA#\/269-talla-l_xl\/7517-color-6758_black\"><b>chaleco de hidrataci\u00f3n <\/b><\/a><span style=\"font-weight: 400;\">en el que transportar, como m\u00ednimo, un botell\u00edn de <\/span><b>250 mililitros <\/b><span style=\"font-weight: 400;\">lleno de agua con <\/span><b>sales minerales disueltas<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-24656-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-1-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-1-0-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-24656\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/trail-mochilas\\\/6758-mochila-nnormal-race-5l.html#\\\/269-talla-l_xl\\\/7517-color-6758_black&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wa17088dc\"  class=\"panel-layout\" ><div id=\"pg-wa17088dc-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wa17088dc-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wa17088dc-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wa17088dc-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/trail-mochilas\/6758-mochila-nnormal-race-5l.html#\/269-talla-l_xl\/7517-color-6758_black\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/78561.jpg\" width=\"800\" height=\"800\" title=\"mochila Nnormal Race 5L\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wa17088dc-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wa17088dc-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/trail-mochilas\/6758-mochila-nnormal-race-5l.html#\/269-talla-l_xl\/7517-color-6758_black\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNnormal Race 5L\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/trail-mochilas\\\/6758-mochila-nnormal-race-5l.html#\\\/269-talla-l_xl\\\/7517-color-6758_black&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w8b630ee6\"  class=\"panel-layout\" ><div id=\"pg-w8b630ee6-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w8b630ee6-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w8b630ee6-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w8b630ee6-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/trail-mochilas\/6758-mochila-nnormal-race-5l.html#\/269-talla-l_xl\/7517-color-6758_black\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/79413.jpg\" width=\"800\" height=\"800\" title=\"mochila Nnormal Race 5L\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w8b630ee6-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w8b630ee6-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/trail-mochilas\/6758-mochila-nnormal-race-5l.html#\/269-talla-l_xl\/7517-color-6758_black\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNnormal Race 5L\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"1\" aria-label=\"mostrar diapositiva 2\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><div id=\"pgc-24656-1-1\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-1-1-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"2\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-24656\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/running-cinturones\\\/11373-cinturon-naked-running-band-5l-recco.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wf079a3f9\"  class=\"panel-layout\" ><div id=\"pg-wf079a3f9-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wf079a3f9-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wf079a3f9-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wf079a3f9-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/running-cinturones\/11373-cinturon-naked-running-band-5l-recco.html\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/153754.jpg\" width=\"800\" height=\"800\" title=\"Naked Running Band 5L Recco\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wf079a3f9-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wf079a3f9-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/running-cinturones\/11373-cinturon-naked-running-band-5l-recco.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNaked Running Band 5L Recco\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t\t\t<li class=\"sow-slider-image\" style=\"visibility: hidden;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/running-cinturones\\\/11373-cinturon-naked-running-band-5l-recco.html&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wbd9bc9c7\"  class=\"panel-layout\" ><div id=\"pg-wbd9bc9c7-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wbd9bc9c7-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wbd9bc9c7-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wbd9bc9c7-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/running-cinturones\/11373-cinturon-naked-running-band-5l-recco.html\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/153302.jpg\" width=\"800\" height=\"800\" title=\"Naked Running Band 5L Recco\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wbd9bc9c7-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wbd9bc9c7-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/running-cinturones\/11373-cinturon-naked-running-band-5l-recco.html\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNaked Running Band 5L Recco\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"1\" aria-label=\"mostrar diapositiva 2\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><\/div><div id=\"pg-24656-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-2-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-2-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"3\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">Si decides salir <\/span><i><span style=\"font-weight: 400;\">a la aventura <\/span><\/i><span style=\"font-weight: 400;\">sin mochila o sin cintur\u00f3n, ten localizadas las fuentes de tu entorno y lleva a mano <\/span><b>pastillas de sales <\/b><span style=\"font-weight: 400;\">como las de <\/span><a href=\"https:\/\/www.alssport.es\/49_226ers\"><b>226ers<\/b><\/a> <span style=\"font-weight: 400;\">y si corres <\/span><b>m\u00e1s de 45 minutos <\/b><span style=\"font-weight: 400;\">t\u00f3mate una con abundante agua.\u00a0<\/span><\/p>\n<p><b>No te apures por tener que parar en una fuente<\/b><span style=\"font-weight: 400;\">. Esa peque\u00f1a parada de apenas un minuto para rehidratar ser\u00e1 mucho m\u00e1s beneficiosa que jug\u00e1rsela a seguir corriendo para no parar y <\/span><i><span style=\"font-weight: 400;\">cortar el ritmo<\/span><\/i><span style=\"font-weight: 400;\">. El ritmo se cortar\u00e1 si tu musculatura est\u00e1 deshidratada y tu entrenamiento s\u00ed que habr\u00e1 terminado y de forma dolorosa.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Acostumbrate_a_comer_y_beber_en_movimiento\"><\/span><span style=\"font-weight: 400;\">Acost\u00fambrate a comer y beber en movimiento<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Tener entrenado el aparato digestivo para comer y beber mientras corremos facilitar\u00e1 que nos alejemos con facilidad de cualquier riesgo de deshidrataci\u00f3n.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Saber que tu tripa aceptar\u00e1 sin problema peque\u00f1os sorbos de un <\/span><b>softlask <\/b><span style=\"font-weight: 400;\">cargado con bebida con <\/span><b>sales minerales <\/b><span style=\"font-weight: 400;\">o disoluciones de <\/span><b>carbohidratos <\/b><span style=\"font-weight: 400;\">que incluyen aporte de <\/span><b>potasio <\/b><span style=\"font-weight: 400;\">y <\/span><b>sodio <\/b><span style=\"font-weight: 400;\">es una victoria.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-24656-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-3-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-3-0-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"4\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-24656\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/soft-flask\\\/6231-soft-flask-runpro-flasky-500ml.html#\\\/227-talla-500_ml\\\/6267-color-6231_azul&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-w69c0a4a2\"  class=\"panel-layout\" ><div id=\"pg-w69c0a4a2-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-w69c0a4a2-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-w69c0a4a2-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-w69c0a4a2-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/soft-flask\/6231-soft-flask-runpro-flasky-500ml.html#\/227-talla-500_ml\/6267-color-6231_azul\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/154127.jpg\" width=\"1800\" height=\"1800\" title=\"Soft flask Run&#038;Pro Flasky 500ml\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-w69c0a4a2-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-w69c0a4a2-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/soft-flask\/6231-soft-flask-runpro-flasky-500ml.html#\/227-talla-500_ml\/6267-color-6231_azul\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tRun&amp;Pro Flasky 500ml\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><div id=\"pgc-24656-3-1\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-3-1-0\" class=\"so-panel widget widget_sow-layout-slider panel-first-child panel-last-child\" data-index=\"5\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-layout-slider so-widget-sow-layout-slider-default-d5e0e0a0c49c-24656\"\n\t\t\t\n\t\t>\t\t\t\t<div class=\"sow-slider-base\" style=\"display: none\" tabindex=\"0\">\n\t\t\t\t\t<ul\n\t\t\t\t\tclass=\"sow-slider-images\"\n\t\t\t\t\tdata-settings=\"{&quot;pagination&quot;:true,&quot;speed&quot;:900,&quot;timeout&quot;:4000,&quot;paused&quot;:false,&quot;pause_on_hover&quot;:false,&quot;swipe&quot;:true,&quot;nav_always_show_desktop&quot;:&quot;&quot;,&quot;nav_always_show_mobile&quot;:&quot;&quot;,&quot;breakpoint&quot;:&quot;780px&quot;,&quot;unmute&quot;:false,&quot;anchor&quot;:null}\"\n\t\t\t\t\t\t\t\t\t\tdata-anchor-id=\"\"\n\t\t\t\t>\t\t<li class=\"sow-slider-image\" style=\"visibility: visible;;background-color: #ffffff;cursor: pointer;\" data-url=\"{&quot;url&quot;:&quot;https:\\\/\\\/www.alssport.es\\\/soft-flask\\\/11837-softflask-nnormal-500ml-lock.html#\\\/15196-color-9841_transparente&quot;,&quot;new_window&quot;:false}\" >\n\t\t\t\t\t<div class=\"sow-slider-image-container\">\n\t\t\t<div class=\"sow-slider-image-wrapper\">\n\t\t\t\t<div id=\"pl-wa465b796\"  class=\"panel-layout\" ><div id=\"pg-wa465b796-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-wa465b796-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-wa465b796-0-0-0\" class=\"so-panel widget widget_sow-image panel-first-child\" data-index=\"0\" ><div class=\"panel-widget-style panel-widget-style-for-wa465b796-0-0-0\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/soft-flask\/11837-softflask-nnormal-500ml-lock.html#\/15196-color-9841_transparente\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/155778.png\" width=\"496\" height=\"496\" title=\"NNormal 500ml Lock\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><div id=\"panel-wa465b796-0-0-1\" class=\"so-panel widget widget_sow-button panel-last-child\" data-index=\"1\" ><div class=\"panel-widget-style panel-widget-style-for-wa465b796-0-0-1\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-button so-widget-sow-button-flat-66466acb9e12\"\n\t\t\t\n\t\t><div class=\"ow-button-base ow-button-align-center\"\n>\n\t\t\t<a\n\t\t\t\t\thref=\"https:\/\/www.alssport.es\/soft-flask\/11837-softflask-nnormal-500ml-lock.html#\/15196-color-9841_transparente\"\n\t\t\t\t\tclass=\"sowb-button ow-icon-placement-left ow-button-hover\" \t>\n\t\t<span>\n\t\t\t\n\t\t\tNNormal 500ml Lock\t\t<\/span>\n\t\t\t<\/a>\n\t<\/div>\n<\/div><\/div><\/div><\/div><\/div><\/div>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<\/li>\n\t\t<\/ul>\t\t\t\t<ol class=\"sow-slider-pagination\">\n\t\t\t\t\t\t\t\t\t\t\t<li><a href=\"#\" data-goto=\"0\" aria-label=\"mostrar diapositiva 1\"><\/a><\/li>\n\t\t\t\t\t\t\t\t\t<\/ol>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-next\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"next\" aria-label=\"diapositiva siguiente\" data-action=\"next\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-right\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\n\t\t\t\t<div class=\"sow-slide-nav sow-slide-nav-prev\">\n\t\t\t\t\t<a href=\"#\" data-goto=\"previous\" aria-label=\"diapositiva anterior\" data-action=\"prev\">\n\t\t\t\t\t\t<em class=\"sow-sld-icon-medium-rounded-left\"><\/em>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div><\/div><\/div><\/div><\/div><div id=\"pg-24656-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-4-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-4-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"6\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">Adem\u00e1s de ir bebiendo, llevar encima <\/span><a href=\"https:\/\/www.alssport.es\/793-geles\"><b>geles energ\u00e9ticos<\/b><\/a> <span style=\"font-weight: 400;\">con aporte de <\/span><b>sales minerales <\/b><span style=\"font-weight: 400;\">ser\u00e1 de gran ayuda.\u00a0<\/span><\/p>\n<p><b>No te esperes <\/b><span style=\"font-weight: 400;\">a tener sed. Cuando tengas sed esto ser\u00e1 un aviso de que la deshidrataci\u00f3n empieza a asomar as\u00ed que adel\u00e1ntate y bebe de forma constante cada 15 minutos un sorbo de tus bidones.\u00a0<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Recupera_y_se_feliz\"><\/span><span style=\"font-weight: 400;\">Recupera y s\u00e9 feliz<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Si te fijas, los y las pros lo primero que hacen al terminar de entrenar o competir al m\u00e1ximo nivel buscan <\/span><b>rehidratar <\/b><span style=\"font-weight: 400;\">como si fuera lo m\u00e1s importante del universo.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Agotan, pr\u00e1cticamente de un trago, bebidas como el <\/span><a href=\"https:\/\/www.alssport.es\/recuperadores-y-proteinas\/11473-amacx-recovery-cherry-juice-.html#\/11017-sabor-cherry\"><b>recovery Cherry Juice +<\/b><\/a> <span style=\"font-weight: 400;\">de <\/span><b>Amacx <\/b><span style=\"font-weight: 400;\">en pruebas de ciclismo y atletismo.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><div id=\"pg-24656-5\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-5-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-5-0-0\" class=\"so-panel widget widget_sow-image panel-first-child panel-last-child\" data-index=\"7\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-image so-widget-sow-image-default-8b5b6f678277-24656\"\n\t\t\t\n\t\t>\n<div class=\"sow-image-container\">\n\t\t\t<a href=\"https:\/\/www.alssport.es\/792-nutricion\"\n\t\t\t\t\t>\n\t\t\t<img \n\tsrc=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2026\/08\/FOTO_BLOG-04-08-2026-Guia-de-hidratacion-para-runners-en-epoca-de-calor-salesgeles-y-electrolitos.jpg\" width=\"2560\" height=\"1707\" title=\"FOTO_BLOG-04-08-2026-Gu\u00eda-de-hidrataci\u00f3n-para-runners-en-\u00e9poca-de-calor-sales,geles-y-electrolitos\" alt=\"\" \t\tclass=\"so-widget-image\"\/>\n\t\t\t<\/a><\/div>\n\n<\/div><\/div><\/div><\/div><div id=\"pg-24656-6\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-24656-6-0\"  class=\"panel-grid-cell\" ><div id=\"panel-24656-6-0-0\" class=\"so-panel widget widget_sow-editor panel-first-child panel-last-child\" data-index=\"8\" ><div\n\t\t\t\n\t\t\tclass=\"so-widget-sow-editor so-widget-sow-editor-base\"\n\t\t\t\n\t\t>\n<div class=\"siteorigin-widget-tinymce textwidget\">\n\t<p><span style=\"font-weight: 400;\">Estas bebidas rehidratantes, con <\/span><b>antocianinas <\/b><span style=\"font-weight: 400;\">y aporte de <\/span><b>carbohidratos <\/b><span style=\"font-weight: 400;\">se encargan de volver a aportar, en la fase de recuperaci\u00f3n, los nutrientes necesarios para reconstruir la musculatura y que recuperemos la normalidad lo antes posible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Y s\u00ed: luego de entrenar o competir, busca <\/span><b>otra vez comer fruta y verdura fresquita<\/b><span style=\"font-weight: 400;\">. Y a las comidas de despu\u00e9s no tengas miedo en aportar un <\/span><b>toque extra de sal <\/b><span style=\"font-weight: 400;\">para poder rellenar las <\/span><b>reservas de sales minerales <\/b><span style=\"font-weight: 400;\">de nuestro organismo.<\/span><\/p>\n<p><a href=\"https:\/\/www.alssport.es\/blog\/nuevo-gel-maurten-mix-480\/\"><span style=\"font-weight: 400;\">Esto te puede interesar&gt;Nuevo Gel Maurten Mix 480<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Un cuerpo bien recuperado y con conciencia es un cuerpo feliz. Sobre todo porque si tienes en cuenta esta <\/span><b>gu\u00eda de hidrataci\u00f3n para runners en \u00e9poca de calor <\/b><span style=\"font-weight: 400;\">podr\u00e1s alternar d\u00edas de entrenamiento sin problema porque tu cuerpo responder\u00e1 a las mil maravillas.<\/span><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Que no te pille el t\u00edo del mazo. Ese es uno de los retos m\u00e1s importantes cada verano y cuando llega el calor. La deshidrataci\u00f3n puede hacer que tengamos las peores experiencias del mundo, en carrera o incluso en entrenamientos [&hellip;]<\/p>\n","protected":false},"author":7,"featured_media":24658,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[2,1128],"tags":[],"class_list":["post-24656","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos","category-nutricion-deportiva"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Gu\u00eda de hidrataci\u00f3n para runners en \u00e9poca de calor: sales, geles y electrolitos | ALS Sport<\/title>\n<meta name=\"description\" content=\"Un cuerpo hidratado es un cuerpo agradecido para entrenar. 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