Consejos y remedios caseros para prevenir la deshidratación

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El agua es un componente básico y elemental de nuestro organismo. Su presencia es tan importante que, si no se reemplaza el líquido perdido, la propia vida de la persona estará en peligro. Durante la práctica deportiva, así como en otras situaciones específicas, es obligatorio evitar la deshidratación.

Cuando el equilibrio del agua que compone nuestro cuerpo, que es de aproximadamente el 70%, se vuelve negativo, corremos el riesgo de sufrir deshidratación. En otras palabras, esto ocurre cuando consumimos menos agua de la que eliminamos.

Esta eliminación de líquidos del cuerpo ocurre de diferentes maneras: transpiración, micción (las dos principales), vómitos y diarrea. Del mismo modo, la fiebre y la diabetes también pueden hacer que el cuerpo pierda una cantidad considerable de agua.

En nuestro cuerpo, el agua es necesaria para un gran número de reacciones químicas. Además, desempeña un papel central en el transporte de nutrientes y permite la regulación de la temperatura corporal, ya que esto se consigue a través de la transpiración.

Grupos de riesgo que deberían evitar la deshidratación

Cuando se trata de evitar la deshidratación, hay algunos grupos que deberían prestar aún más atención. Son ellos: los ancianos, debido al deterioro normal de los mecanismos de termorregulación; los niños, porque son reacios a considerar esa atención básica; y los pacientes, que suelen sufrir pérdidas de agua significativas.

De la misma manera, los atletas, las mujeres embarazadas y las mujeres en período de lactancia deben hidratarse de una manera especial, además de prestar atención a la aparición de los síntomas. En tiempos de calor extremo, todos los grupos de personas deben tomar precauciones.

Mira también:   Consejos para prevenir la deshidratación al correr

Síntomas de deshidratación

La deshidratación envía señales muy claras al cuerpo para que pueda compensar la falta de líquido lo más rápido posible. Algunos de ellos, por ejemplo:

  • Sede central
  • Cambios en el color de la orina
  • Cansancio o fatiga
  • Dolores de cabeza
  • Boca seca
  • Ojos secos
  • Reducción del sudor
  • Calambres musculares
  • Mareos, náuseas y vómitos
  • Palpitaciones

Ignorar cualquiera de estos síntomas puede causar un cuadro de deshidratación grave , lo que podría poner en peligro nuestras vidas. La más básica de ellas, la sed, ya es un indicador de que nuestro cuerpo necesita agua. De hecho, no debemos esperar hasta que tengamos sed para empezar a beber líquidos.

Además, tampoco debemos descuidar los cambios en la orina, otro síntoma de deshidratación. Si estamos bien hidratados, la orina debe ser de color claro; si no lo estamos, entonces empieza a mostrar un tono oscuro.

Por último, debe tenerse en cuenta que aunque la transpiración puede ser irritante y desagradable, es muy importante. Si, durante el ejercicio, deja de sudar, beba agua inmediatamente; de lo contrario, podrían suspenderse los mecanismos fundamentales para la vida.

Consejos para evitar la deshidratación

La medida más efectiva que cualquiera puede tomar para prevenir la deshidratación es ingerir líquidos , especialmente agua, constantemente. La cantidad recomendada de consumo de agua por día es de 2 o 2,5 litros. Una vez más, es necesario aclarar que no hay que esperar a tener sed para beber agua.

Del mismo modo, es esencial beber agua antes, durante y después de toda actividad física. En días calurosos, además, debe evitar la exposición excesiva a la luz solar y, si lo hace, debe mantenerse constantemente hidratado.

  • Evite beber té y café en exceso , ya que la cafeína facilita la deshidratación.
  • Incluya en su dieta vegetales con alto contenido de agua, como lechuga, tomate, limón, pimiento y vegetales de hoja verde en general.
  • Consuma fruta que contenga agua : sandía, pepino y naranja son algunos ejemplos.
  • Combine el consumo de agua con otros líquidos , tales como jugos sin azúcar o infusiones, para hacer la costumbre más llevadera y variada.
Mira también:   ¿Cómo mantener la salud de nuestras articulaciones y huesos?

Remedios caseros para la deshidratación

Con respecto al último punto mencionado en los consejos para evitar la deshidratación, hay algunas preparaciones que pueden ser útiles . Dejamos aquí dos que son muy fáciles de preparar.

1 – Poner 1 litro de agua en un tarro y añadir 8 cucharaditas de azúcar y 1 cucharadita de sal. Mezclar bien y beber todo el día.

2 – Para esta segunda preparación, debemos utilizar 2 cucharadas de cuajada de leche y añadir un vaso de agua y sal al gusto. A continuación, mezclar bien para formar el suero y añadir media cucharadita de polvo de jengibre seco. Beba entre dos y cuatro veces al día.

Afortunadamente, vivimos en una región del mundo donde el agua es un derecho y no un privilegio. Puede parecer básico, pero es un elemento indispensable en nuestras vidas; por lo tanto, tenemos que hacer un uso adecuado de él.

La importancia de la hidratación en la práctica deportiva: antes, durante y después Después de un ejercicio aeróbico intenso podemos enfrentarnos a la deshidratación en pocas horas. La importancia de la hidratación en la práctica deportiva es enorme! Leer más «

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