{"id":34195,"date":"2024-08-20T12:59:28","date_gmt":"2024-08-20T10:59:28","guid":{"rendered":"http:\/\/eco-sistems.com\/?p=34195"},"modified":"2018-08-20T13:19:09","modified_gmt":"2018-08-20T11:19:09","slug":"conseils-pour-mieux-shydrater-pendant-la-navigation","status":"publish","type":"post","link":"https:\/\/eco-sistems.com\/fr\/conseils-pour-mieux-shydrater-pendant-la-navigation\/","title":{"rendered":"Conseils pour mieux s\u2019hydrater pendant la navigation"},"content":{"rendered":"<p>Une bonne hydratation est essentielle pendant la navigation. Qu\u2019il s\u2019agisse de navigation c\u00f4ti\u00e8re ou de plaisance, en haute mer ou au long cours, ou m\u00eame de courses \u00e0 la voile ou de r\u00e9gates sportives, les besoins en eau de l\u2019organisme sont plus importants \u00e0 bord qu\u2019au repos ou pendant une escale.<\/p>\n<p>Pour maintenir de bonnes performances physiques et intellectuelles, il est essentiel de bien s\u2019hydrater pendant la navigation. C\u2019est pourquoi nous devons y pr\u00eater une attention particuli\u00e8re d\u00e8s le d\u00e9part.<\/p>\n<h2>Pourquoi perd-on davantage d\u2019eau en naviguant\u00a0?<\/h2>\n<p>La navigation provoque g\u00e9n\u00e9ralement une perte d\u2019eau sup\u00e9rieure \u00e0 ce qu\u2019elle serait \u00e0 terre ou au repos. Plusieurs facteurs concourent \u00e0 ce que cette perte soit plus ou moins importante\u00a0:<\/p>\n<ul>\n<li><strong>Les aliments consomm\u00e9s<\/strong>. Selon le type de navigation entrepris, on consommera davantage d\u2019aliments d\u00e9shydrat\u00e9s ou lyophilis\u00e9s. L\u2019apport en eau est alors fortement r\u00e9duit par rapport \u00e0 ce que nous ing\u00e9rons habituellement\u00a0: en conditions normales, en effet, l\u2019alimentation repr\u00e9sente un peu plus de 30\u00a0% de notre apport en eau total.<\/li>\n<li><strong>L\u2019activit\u00e9 physique<\/strong>. Lors des courses ou r\u00e9gates, les navigateurs connaissent g\u00e9n\u00e9ralement bien l\u2019intensit\u00e9 de l\u2019exercice physique qu\u2019ils devront fournir. Mais la navigation \u00e0 voile de plaisance, ou m\u00eame les r\u00e9parations effectu\u00e9es sur le navire, impliquent aussi un surcro\u00eet d\u2019activit\u00e9.<\/li>\n<li><strong>Les conditions ambiantes<\/strong>. La temp\u00e9rature ext\u00e9rieure et le degr\u00e9 d\u2019humidit\u00e9 jouent \u00e9galement, bien que de fa\u00e7on diff\u00e9rente. Une temp\u00e9rature plus \u00e9lev\u00e9e nous fera suer et augmentera donc la perte d\u2019eau par la peau. Sous des climats secs et l\u2019effet du vent, la sueur s\u00e8che sur la peau et favorise la r\u00e9gulation thermique. Cependant, la sensation de la chaleur \u00e9tant moindre que sous des climats humides ou en l\u2019absence de vent, on est alors port\u00e9 \u00e0 s\u2019hydrater moins qu\u2019il ne le faudrait.<\/li>\n<\/ul>\n<p>Pendant la navigation, il y a donc un risque de d\u00e9shydratation dont nous ne sommes pas toujours conscients ou dont les sympt\u00f4mes ne sont pas \u00e9vidents, jusqu\u2019\u00e0 ce que le probl\u00e8me ne se pr\u00e9sente.<\/p>\n<p><strong>La couleur de l\u2019urine<\/strong> est un bon indicateur de l\u2019\u00e9tat d\u2019hydratation de l\u2019organisme. Plus elle est claire, plus vous \u00eates hydrat\u00e9. \u00c0 l\u2019inverse, une urine plus fonc\u00e9e que d\u2019ordinaire indique sans doute que vous devez vous hydrater d\u2019urgence.<\/p>\n<p>&nbsp;<\/p>\n<p><a class=\"dt-pswp-item\" href=\"https:\/\/eco-sistems.com\/wp-content\/uploads\/2018\/08\/infohidratacionFR-1.png\" data-dt-img-description=\"\" data-large_image_width=\"689\" data-large_image_height=\"723\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-34201 size-full\" src=\"https:\/\/eco-sistems.com\/wp-content\/uploads\/2018\/08\/infohidratacionFR-1.png\" alt=\"\" width=\"689\" height=\"723\" srcset=\"https:\/\/eco-sistems.com\/wp-content\/uploads\/2018\/08\/infohidratacionFR-1.png 689w, https:\/\/eco-sistems.com\/wp-content\/uploads\/2018\/08\/infohidratacionFR-1-600x630.png 600w, https:\/\/eco-sistems.com\/wp-content\/uploads\/2018\/08\/infohidratacionFR-1-286x300.png 286w\" sizes=\"auto, (max-width: 689px) 100vw, 689px\" \/><\/a>Il faut \u00e9galement tenir compte du fait que certains aliments, comme la betterave, et certains compl\u00e9ments alimentaires, comme le fer ou la vitamine B12, peuvent alt\u00e9rer la couleur de l\u2019urine, quoique de fa\u00e7on seulement momentan\u00e9e, jusqu\u2019\u00e0 ce que ces substances soient \u00e9limin\u00e9es. Par ailleurs, lorsque la couleur de l\u2019urine semble indiquer une d\u00e9shydratation s\u00e9v\u00e8re, il est toujours pr\u00e9f\u00e9rable de consulter un m\u00e9decin afin d\u2019exclure d\u2019autres causes possibles.<\/p>\n<h2>Recommandations pour rester hydrat\u00e9s pendant la navigation<\/h2>\n<p>Comme nous l\u2019avons expliqu\u00e9, l\u2019hydratation doit \u00eatre une pr\u00e9occupation constante pendant la navigation, d\u00e8s le d\u00e9but. Si vous savez que vous allez devoir fournir un effort particuli\u00e8rement intense, et si vous savez que vous ne pourrez peut-\u00eatre pas vous hydrater convenablement pendant cet effort, mieux vaut <strong>augmenter votre apport en eau avant l\u2019activit\u00e9<\/strong>, puis \u00e9valuer la perte subie pendant l\u2019exercice pour refaire le \u00ab\u00a0plein\u00a0\u00bb ensuite.<\/p>\n<p>\u00c0 titre indicatif, si vous avez perdu moins de deux kilos de poids, vous r\u00e9cup\u00e9rerez en buvant une quantit\u00e9 d\u2019eau normale. En revanche, si vous avez perdu plus de deux kilos, l\u2019<a href=\"https:\/\/www.eatrightpro.org\/\">American Dietetic Association<\/a> recommande d\u2019absorber entre 450 et 700\u00a0ml d\u2019eau fra\u00eeche pour 500\u00a0g de poids perdu, et de continuer \u00e0 boire jusqu\u2019\u00e0 la quantit\u00e9 prescrite m\u00eame si vous n\u2019avez plus soif. Dans ce cas, il est \u00e9galement recommand\u00e9 d\u2019ing\u00e9rer un aliment l\u00e9g\u00e8rement sal\u00e9, par exemple quelques olives, afin d\u2019<strong>augmenter votre taux de potassium<\/strong>.<\/p>\n<p>Pendant une activit\u00e9 physique, il faut <strong>boire de l\u2019eau r\u00e9guli\u00e8rement<\/strong>, soit entre 150 et 300\u00a0ml toutes les 15 ou 30\u00a0minutes, de pr\u00e9f\u00e9rence une eau l\u00e9g\u00e8rement fra\u00eeche, entre 15 et 21\u00ba. Mais il faut surtout bien continuer \u00e0 s\u2019hydrater une fois l\u2019effort suppl\u00e9mentaire fourni termin\u00e9\u00a0!<\/p>\n<h2>Sur la qualit\u00e9 de l\u2019eau<\/h2>\n<p>Bien que ce ne soit pas l\u2019objet principal de cet article, soulignons \u00e9galement l\u2019importance de la qualit\u00e9 de l\u2019eau \u00e0 bord. <strong>Il est indispensable de pr\u00e9voir un approvisionnement en eau potable suffisant<\/strong> \u00e0 bord pour r\u00e9pondre \u00e0 nos besoins d\u2019hydratation en fonction de la dur\u00e9e de la navigation, des conditions ambiantes et du climat, ainsi que de l\u2019effort physique qui devra \u00eatre fourni.<\/p>\n<p>En outre, la qualit\u00e9 de l\u2019eau est essentielle pour \u00e9viter les maladies et les troubles digestifs. L\u2019Organisation mondiale de la sant\u00e9 (OMS) a publi\u00e9 des recommandations en mati\u00e8re de qualit\u00e9 de l\u2019eau potable. Mais le plus pratique aujourd\u2019hui est sans conteste d\u2019<a href=\"https:\/\/eco-sistems.com\/fr\/5-bonnes-raisons-davoir-dessalinisateur-bord-dun-bateau\/\">installer un dessalinisateur \u00e0 bord<\/a>, qui fournisse un approvisionnement r\u00e9gulier en eau fra\u00eeche et potable sans les risques li\u00e9s au stockage traditionnel\u00a0: contamination de l\u2019eau par des bact\u00e9ries ou des produits chimiques, ou stocks insuffisants.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>Sources\u00a0: <a href=\"https:\/\/www.coursera.org\/learn\/alimentacion-vuelta-al-mundo\/home\/welcome\"><em>\u00ab\u00a0Alimentation et di\u00e9t\u00e9tique pour un tour du monde \u00e0 la voile\u00a0\u00bb<\/em><\/a>, Universitat de Barcelona &amp; Fundaci\u00f3 Navegaci\u00f3 Oce\u00e0nica Barcelona\u00a0; <a href=\"http:\/\/www.who.int\/water_sanitation_health\/dwq\/gdwq3rev\/fr\/\"><em>Directives pour la qualit\u00e9 de l\u2019eau de boisson<\/em><\/a>, Organisation mondiale de la sant\u00e9\u00a0; <a href=\"http:\/\/apps.who.int\/iris\/bitstream\/handle\/10665\/78038\/9789275317105_spa.pdf;jsessionid=1914B391C1D3077E8375B6D9D18AF6EA?sequence=1\"><em>\u00ab\u00a0Guide de la sant\u00e9 \u00e0 bord\u00a0\u00bb<\/em><\/a>, Organisation panam\u00e9ricaine de la sant\u00e9.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Une bonne hydratation est essentielle pendant la navigation. Qu\u2019il s\u2019agisse de navigation c\u00f4ti\u00e8re ou de plaisance, en haute mer ou au long cours, ou m\u00eame de courses \u00e0 la voile ou de r\u00e9gates sportives, les besoins en eau de l\u2019organisme sont plus importants \u00e0 bord qu\u2019au repos ou pendant une escale. Pour maintenir de bonnes&hellip;<\/p>\n","protected":false},"author":1,"featured_media":34160,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[215,360],"tags":[273],"class_list":["post-34195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-actu","category-conseils-de-navigation","tag-agua-potable-fr","category-215","category-360","description-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Conseils pour mieux s\u2019hydrater pendant la navigation &#8212; Eco-Sistems<\/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:\/\/eco-sistems.com\/fr\/conseils-pour-mieux-shydrater-pendant-la-navigation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Conseils pour mieux s\u2019hydrater pendant la navigation &#8212; Eco-Sistems\" \/>\n<meta property=\"og:description\" content=\"Une bonne hydratation est essentielle pendant la navigation. 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