Acaba de sonar tu despertador , amanece un nuevo día y ¿se apodera de tu cuerpo el cansancio? Seguramente se deba a la sensación de calor de los meses de verano… ¡Pero no te preocupes! Si quieres continuar el día con energía procura hidratarte bien. A continuación, te explico qué debes hacer para mantener una buena hidratación.
¿Sabes qué porcentaje representa el agua en nuestro cuerpo?
El cuerpo del hombre está constituido por un 60 a un 70% de agua, mientras que el de la mujer, por lo general, debido a su mayor porcentaje de grasa y menor masa muscular, alcanza entre el 55 y el 65% de agua corporal. Los bebés son los que mayor porcentaje de agua corporal tienen, con un 75%.
Se puede afirmar, por tanto, que más de la mitad de nuestro volumen corporal está formado por agua. ¿Sabías que sin ella no podríamos sobrevivir más de 3 o 4 días? Hecho por el cual resalta su importancia para el desarrollo vital.
¿Por qué es tan importante mantener una correcta hidratación corporal?
Para poder ejercer plenamente nuestras capacidades físicas y mentales como la concentración, la atención y la memoria, nuestro cuerpo necesita absorber una cantidad mínima de líquido, que suele ser de 2 litros diarios, ya que ésta es prácticamente la cantidad que nuestro cuerpo elimina de media, a través de nuestra piel mediante el sudor, los pulmones con el vapor de aire exhalado, la vejiga a través de la orina y los intestinos a través de las heces.
Para entender los mecanismos de regulación de nuestro cuerpo, tenemos que imaginárnoslo como una máquina con cierta capacidad de líquidos que para su correcto funcionamiento tiene que contrarrestar las pérdidas con las entradas. Es decir, para regular el volumen corporal de líquidos, nuestro organismo mediante órganos como la piel y los riñones, mantiene nuestro volumen de agua corporal constante. Así pues, imaginamos de una forma gráfica la importancia de los equilibrios y cómo nuestro organismo trabaja constantemente para mantenerlo en todas sus facetas.
Por ejemplo, la piel mediante el sudor y la transpiración nos ayuda a mantener la temperatura interna corporal constante de 37ºC. Y los riñones se ocupan de filtrar los tóxicos y deshechos metabólicos de la sangre, eliminándolos a través de la orina.
Entonces, si tenemos toda esta pérdida de líquidos… ¿Cuáles son las necesidades hídricas o de hidratación que debemos cubrir y cómo debemos hacerlo?
Las necesidades hídricas diarias, es decir, de hidratación, se suelen estimar de la siguiente manera: entre 1mL i un 1,5mL por kcal consumida al día. Esta necesidad debe cubrirse a través de los líquidos y por supuesto, el aporte principal debe ser a través del agua o infusiones sin azúcar.
Así, suponiendo una dieta de contenido calórico de 2000 kcal, que es lo que se suele tomar como estándar, las recomendaciones de agua serían beber entre 2L y 3L al día, o lo que es lo mismo, entre 8 o 12 vasos diarios. Esta diferencia de 1L se adapta en función del estado fisiológico (lactancia, fiebre, realización de actividad física…).
¿Qué ocurre si nuestra ingesta hídrica o hidratación es insuficiente?
Si nuestra ingesta de líquidos es insuficiente se dificulta la circulación sanguínea, el funcionamiento de los músculos, el cerebro y otros órganos. Porque nuestro plasma sanguíneo y volumen de sangre se reducen, con lo que en consecuencia, también se reduce el flujo de sangre que llega al corazón dificultando su bombeo y, por lo tanto, el aporte de oxígeno a los tejidos también se ve reducido, provocando cansancio en el individuo, el cual es un síntoma evidente de deshidratación. Así que si nos notamos cansados, podemos preguntarnos si realmente estamos bebiendo y aportando los suficientes líquidos a nuestro cuerpo.
¿Qué debes hacer para prevenir la deshidratación?
Para prevenir la deshidratación no siempre funciona esperarse a tener sed, ya que en niños y ancianos el mecanismo de la sed no está del todo bien regulado, y cuando tienen sed es posible que ya haya empezado el proceso de deshidratación.
Niños y ancianos suelen ser los grupos de la población que beben menos. En el caso de los ancianos su mecanismo de regulación de la sed se encuentra ligeramente atrofiado, debido en parte, a que tienen menos porcentaje de agua corporal porque tienen menos masa muscular (ya que el músculo es un tejido formado principalmente por agua y proteínas). Mientras que en el caso de los niños, el mecanismo de la sed no se ha desarrollado del todo.
Por lo tanto, es muy importante que inculquemos la importancia de hidratar a nuestros mayores y pequeños, para garantizar su bienestar.
Un consumo adecuado de agua, además, ayuda a prevenir el estreñimiento, un mal muy extendido hoy en día, ayudando a normalizar el tránsito intestinal, ya que ésta hidrata el bolo fecal y favorece su circulación por el intestino, facilitando la defecación. Por eso es muy importante, que las personas con tendencia al estreñimiento beban suficiente agua porque les estimulará su tránsito intestinal.
EJERCICIO FÍSICO E HIDRATACIÓN
Mantener una buena hidratación antes , durante y después del entrenamiento o prueba es esencial para un buen rendimiento deportivo.
¿Cuáles son las
recomendaciones de hidratación para antes del ejercicio físico? Se recomienda una ingesta de unos 400-600 ml de agua o bebida deportiva 1-2 h antes de comenzar la actividad. Ésto permite una mejoría en la regulación de la temperatura central corporal y disminuye la percepción del esfuerzo. Se puede consumir una bebida rica en hidratos de carbono (bebida deportiva) ya que éstos favorecen llenar los depósitos de glucógeno del músculo.
¿Y durante el ejercicio? Se recomienda beber pequeños volúmenes de agua de aproximadamente 100 ml cada 10-15 min a una temperatura entre los 10 y los 15ºC, ya que los líquidos fríos favorecen el vaciado gástrico (es decir, del estómago).
En el caso de pruebas físicas que superasen los 30 minutos se recomiendan bebidas de tipo energético (con una concentración del 6- 8% de carbohidratos) o zumos de fruta diluidos, para aportar energía al músculo.
Los deportistas deben empezar a beber pronto, y a intervalos regulares con el fin de consumir los líquidos a un ritmo que permita reponer el agua y los electrolitos perdidos por la sudoración y a mantener los niveles de glucosa en sangre.
¿Cuáles son las recomendaciones de hidratación para después del ejercicio físico? La reposición del agua perdida y de los depósitos de energía para favorecer la recuperación muscular, es básica.
Una manera práctica de determinar la cantidad de líquidos que hay que reponer es que el deportista se pese antes y después de entrenar: la diferencia entre ambos pesos señala el líquido perdido, y por tanto, el que hay que consumir para rehidratarse de forma correcta.
Tras realizar ejercicios de larga duración se aconseja una bebida que tenga sodio ( por ejemplo las bebidas isotónicas) lo que permite aumentar la retención de líquidos y suministra este electrolito eliminado por el sudor.
Espero que este post os haya resultado interesante y que pongáis en práctica los consejos. ¡Ya sabéis que si tenéis algún tipo de consulta, no dudéis en comentar en nuestro blog de Hi-Fitness! Síguenos en Facebook:Hi-Fitness Sport Club-Norte y Hi-Fitness Sport Club-Rio, para estar al día de todas las actividades y concursos que realicemos, y por supuesto, las notificaciones de las novedades de este blog. Para los que prefiráis Twitter nos podéis seguir en el siguiente link:@HIFITNESS1.
¡Saludos y hasta el próximo post!
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What’s up colleagues, how is the whole thing, and what you want to say about this paragraph, in my
view its genuinely remarkable designed for me.
What’s up, I want to subscribe for this weblog to get most up-to-date updates, thus
where can i do it please help.
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You’re so cool! I don’t believe I’ve truly read through anything like that before.
So great to discover another person with a few genuine thoughts on this subject
matter. Really.. thank you for starting this
up. This web site is one thing that is needed on the web, someone with a
little originality!
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You have made some decent points there. I looked on the net for more info about
the issue and found most people will go along with your views on this web site.
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Hey there just wanted to give you a brief heads up and let you know a few of the pictures aren’t loading correctly.
I’m not sure why but I think its a linking issue. I’ve tried it in two different internet browsers and both show the same results.
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