Consejos para evitar la deshidratación en el deporte

Llega el verano y desde nuestra Clinica Praxia queremos daros unos consejos para que no caigamos en la trampa de acomodarnos y no hacer deporte por el calor y las temperaturas, y continuar una vida saludable y ejercitar el cuerpo.


Como sabemos, es durante los meses de verano cuando más líquido perdemos, por ejemplo en un día caluroso, se pueden llegar a perder hasta más de tres litros de líquido.

Según la edad de la persona, el estado de salud en el que se encuentre y su nutrición, el porcentaje de agua que tiene el cuerpo humano puede variar, aunque oscila entre el 50 y el 70% esto sucede porque las mujeres tienen más tejido adiposo que contiene menos agua que el músculo, por esto su porcentaje de agua es menos que en los hombres. 

Cuando la temperatura ambiente es más elevada que la de nuestro cuerpo, este suda para regularse y da como resultado que el cuerpo se enfrie, pero que pierde, a cambio, una gran cantidad de líquidos. Si esos líquidos no se reponen adecuadamente, la persona puede llegar a deshidratarse.

Si en un día caluroso practicamos deporte, la perdida de líquidos se agrava notablemente pudiendio provocarnos la temida deshidratación.

Síntomas de la deshidratación:

Cansancio

Dolor de cabeza

Calambres

Náuseas

Aumento del ritmo cardíaco

Malestar general

Dificultades para realizar actividades intelectuales

 

Para evitar la deshidratación resulta fundamental beber antes de tener sed.
Pero, en general, no se siente sed hasta que la pérdida corporal de líquidos llega a uno o dos litros. Por ello, durante el verano hay que beber líquidos de forma continuada y regular durante todo el día. Además del agua, en la dieta se pueden incluir zumos, lácteos, caldos o infusiones para que aporten todo el contenido hídrico que el organismo necesita.

 

Además, se aconseja no exponerse al sol ni realizar ejercicio físico en las horas centrales del día y mantenerse a la sombra todo lo posible. Conviene también utilizar ropa ligera y suelta, de tonos claros y protegerse la cabeza con un gorro para minimizar el impacto de las altas temperaturas.

Cuando no se han seguido estas medidas y la persona se ha deshidratado, debe recibir asistencia médica para reponer su nivel de agua y electrolitos.

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