{"id":849,"date":"2025-12-03T12:00:15","date_gmt":"2025-12-03T12:00:15","guid":{"rendered":"https:\/\/maisonhypoxie.com\/?page_id=849"},"modified":"2026-03-16T20:17:11","modified_gmt":"2026-03-16T20:17:11","slug":"nutrition-en-haute-altitude","status":"publish","type":"page","link":"https:\/\/maisonhypoxie.com\/index.php\/nutrition-en-haute-altitude\/","title":{"rendered":"Nutrition en Haute Altitude"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>Nutrition &amp; Hydratation en Haute Altitude<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong><a href=\"https:\/\/maisonhypoxie.com\/index.php\/nutrition-en-haute-altitude\/\">Nutrition en Haute Altitude<\/a><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>pour une acclimatation optimale<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Besoins \u00e9nerg\u00e9tiques accrus<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u00c0 haute altitude, le corps d\u00e9pense davantage d\u2019\u00e9nergie pour :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s\u2019adapter \u00e0 la baisse d\u2019oxyg\u00e8ne,<\/li>\n\n\n\n<li>maintenir la temp\u00e9rature corporelle,<\/li>\n\n\n\n<li>r\u00e9pondre \u00e0 l\u2019effort physique.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;Priorit\u00e9 : les glucides<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ils sont la source d\u2019\u00e9nergie la plus rapide et la plus facilement assimilable.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Aliments recommand\u00e9s :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>P\u00e2tes<\/li>\n\n\n\n<li>Riz<\/li>\n\n\n\n<li>Semoule<\/li>\n\n\n\n<li>Fruits frais ou secs<\/li>\n\n\n\n<li>Barres c\u00e9r\u00e9ali\u00e8res<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pourquoi ?<\/strong><br>En altitude, le syst\u00e8me digestif est fragilis\u00e9 : mieux vaut des aliments faciles \u00e0 dig\u00e9rer pour \u00e9viter les inconforts gastro-intestinaux.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Attention \u00e0 la qualit\u00e9 alimentaire<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dans certaines r\u00e9gions andines ou himalayennes, l\u2019approvisionnement est limit\u00e9 \u2192 risque de <strong>tourista<\/strong>.<br>Privil\u00e9giez les aliments cuits, \u00e9vitez les crudit\u00e9s douteuses et surveillez la fra\u00eecheur.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Hydratation : un \u00e9l\u00e9ment cl\u00e9<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pourquoi on se d\u00e9shydrate plus vite ?<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>L\u2019air en altitude est tr\u00e8s sec.<\/li>\n\n\n\n<li>La respiration s\u2019acc\u00e9l\u00e8re \u2192 pertes hydriques accrues.<\/li>\n\n\n\n<li>La transpiration est parfois moins perceptible mais bien r\u00e9elle.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pertes hydriques quotidiennes par respiration :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u2248 1900 ml\/jour<\/strong> chez l\u2019homme<\/li>\n\n\n\n<li><strong>\u2248 850 ml\/jour<\/strong> chez la femme<br>(&gt; 2500 m d\u2019altitude)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">En comparaison : <strong>250\u2013300 ml\/jour<\/strong> seulement en plaine.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Recommandations<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Boire <strong>r\u00e9guli\u00e8rement<\/strong>, m\u00eame sans sensation de soif.<\/li>\n\n\n\n<li>Viser <strong>3 \u00e0 4 litres par jour<\/strong> pour maintenir une bonne fonction r\u00e9nale.<\/li>\n\n\n\n<li>Objectif : <strong>d\u00e9bit urinaire \u2248 1,4 L\/jour<\/strong>.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u2795 Bonus<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Inclure des <strong>boissons \u00e9lectrolytiques<\/strong> pour compenser les pertes en min\u00e9raux.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u00c9couter son corps<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Signes \u00e0 surveiller :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fatigue excessive<\/li>\n\n\n\n<li>Maux de t\u00eate<\/li>\n\n\n\n<li>Naus\u00e9es<\/li>\n\n\n\n<li>Perte d\u2019app\u00e9tit<\/li>\n\n\n\n<li>Ralentissement important<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Ces sympt\u00f4mes peuvent indiquer :<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>un d\u00e9but de <strong>mal aigu des montagnes<\/strong>,<\/li>\n\n\n\n<li>un manque de nutrition,<\/li>\n\n\n\n<li>ou une d\u00e9shydratation.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Adapter :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Boire davantage<\/li>\n\n\n\n<li>Privil\u00e9gier des aliments plus digestes<\/li>\n\n\n\n<li>Faire des pauses<\/li>\n\n\n\n<li>Descendre si les sympt\u00f4mes s\u2019aggravent<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. En groupe : vigilance collective<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u2019interroger mutuellement sur l&rsquo;\u00e9tat de chacun.<\/li>\n\n\n\n<li>V\u00e9rifier que tout le monde mange et boit suffisamment.<\/li>\n\n\n\n<li>Ne pas laisser un membre fatiguer ou se d\u00e9shydrater sans r\u00e9action.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Nutrition &amp; Hydratation en Haute Altitude Nutrition en Haute Altitude pour une acclimatation optimale 1. Besoins \u00e9nerg\u00e9tiques accrus \u00c0 haute altitude, le corps d\u00e9pense davantage d\u2019\u00e9nergie pour : &nbsp;Priorit\u00e9 : les glucides Ils sont la source d\u2019\u00e9nergie la plus rapide et la plus facilement assimilable. Aliments recommand\u00e9s : Pourquoi ?En altitude, le syst\u00e8me digestif est&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-849","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/pages\/849","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/comments?post=849"}],"version-history":[{"count":3,"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/pages\/849\/revisions"}],"predecessor-version":[{"id":1953,"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/pages\/849\/revisions\/1953"}],"wp:attachment":[{"href":"https:\/\/maisonhypoxie.com\/index.php\/wp-json\/wp\/v2\/media?parent=849"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}