La importancia de mantenerse hidratado para estar saludable

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Estoy seguro de que ha leído, e incluso puede estar cansado de oír, que para mantenerse hidratado necesita consumir dos litros de agua al día. No es un eslogan publicitario ni un capricho del sector médico, estamos hablando de una necesidad biológica. Averigüe por qué beber líquidos y mantenerse hidratado es tan importante para su salud.

¿Por qué mantenerse hidratado?

Probablemente somos más conscientes de la necesidad real de mantenernos hidratados cuando comienza el verano y tenemos sed y calor. La hidratación, sin embargo, es un hábito que debe permanecer durante todo el año, y antes de experimentar cualquier síntoma corporal que requiera agua, como tener la boca o la garganta seca.

Nuestro organismo está formado principalmente por agua, que perdemos a lo largo del día a través de la orina, la transpiración o incluso lágrimas y heces.

Cada una de nuestras células, sangre y otros fluidos corporales – por ejemplo, la saliva – contiene un porcentaje de agua en su composición. Por eso es tan importante mantenerse hidratado!

Es necesario conocer el papel que juega el agua en nuestro cuerpo y sus principales funciones:

  • Transportar y distribuir nutrientes (minerales, vitaminas, glucosa) a las células
  • Eliminar toxinas
  • Ajuste de la temperatura corporal
  • Lubricar nuestras juntas
  • Colaborar con los procesos digestivos e intestinales
  • Hidratar las membranas como los ojos y la boca

La importancia de mantenerse hidratado

El agua es tan importante que una persona puede pasar incluso semanas sin comer, pero no más de cinco días sin beber agua.

Mira también:   Cómo detectar alimentos en malas condiciones

Debemos tener en cuenta que nuestro cuerpo pierde líquidos (y junto con el agua también pierde sodio, potasio, calcio, etc.) constantemente, y necesitamos recuperarlos. Y aunque el organismo puede «transportar» agua de una región a otra, si no reemplazamos el agua perdida podemos sufrir deshidratación.

Las consecuencias de la deshidratación pueden variar desde una leve molestia hasta problemas mucho más graves. Algunos de los síntomas, en una escala de gravedad, son:

  • Sede central
  • Dolor de cabeza
  • Enjoo
  • Fatiga o debilidad
  • Boca seca
  • Aumento del pulso
  • Piel poco elástica
  • Sentirse pesado
  • Bajo volumen de orina u orina de color oscuro
  • Frecuencia respiratoria acelerada
  • Piel fría y húmeda
  • Espasmos musculares
  • Vómitos
  • Cambios en el estado mental

¿Cómo hidratarse correctamente?

Aunque hay que tener en cuenta la medida estándar de dos litros por día, no significa que todo esto deba ser ingerido por medio de vasos de agua. Las bebidas que bebemos nos dan hasta el 80% de los líquidos que necesitamos en nuestra vida diaria, pero el 20% restante puede provenir de los diferentes alimentos que comemos.

Por lo tanto, además de agua potable, es necesario consumir frutas y verduras frescas. Por ejemplo, tenemos manzanas, naranjas, tomates, pepinos o calabacines. No olvide también las sopas, los caldos, los productos lácteos y los zumos, que pueden añadir mucho líquido a nuestra ingesta diaria.

Si practica deportes o el calor es muy fuerte, trate de beber bebidas isotónicas, es decir, con sales y electrolitos, que se pierden por la transpiración.

Si padece una enfermedad gastrointestinal, debe saber que cada vez que vaya al baño también perderá una mayor cantidad de líquidos.

Mira también:   ¿Cuál es el deporte que causa más lesiones?

Y si tiene fiebre, sudará más de lo normal y reducirá la cantidad de agua en su cuerpo más rápidamente. Por lo tanto, le recomendamos que aumente su volumen diario de líquidos en estos casos.

Algunos consejos adicionales para mantenerte hidratado de la manera correcta:

  • Siempre tenga una botella de agua disponible – en la oficina, en la bolsa, etc.
  • Ponga una alarma en su teléfono para recordarle que beba agua
  • Beba agua antes de sentir sed
  • Si no le gusta el agua, combínela con un poco de limón, hojas de menta o un poco de jengibre rallado
  • .

  • Antes de comer, es mejor que bebas agua. A veces confundimos la sed con el hambre
  • Aumente su consumo de agua cuando está caliente o haciendo ejercicio
  • Beba agua cuando se levante y justo antes de acostarse

Ahora…. ¿Cómo sé si estoy lo suficientemente hidratado? Una de las mejores técnicas para identificar si bebió el agua necesaria es vigilar su orina. Un líquido cerca de transparente indica que ya hemos eliminado las toxinas acumuladas.

Por último, le aconsejamos que compruebe la cantidad de agua que consume para evitar beber demasiada agua, llenar su estómago con líquidos y no comer cuando sea necesario.

Recuerde que para un adulto de hasta 70 años la dosis diaria va de 2 a 2,5 litros . Los niños, los ancianos, los enfermos y las mujeres embarazadas son más vulnerables a la deshidratación. Por lo tanto, estas personas deben prestar aún más atención a los líquidos que ingieren diariamente.

¿Cuánta agua debe beber mientras hace ejercicio? El agua es una parte esencial de una buena nutrición. Por lo tanto, siempre es importante tener mucho líquido para beber cuando se hace ejercicio. Leer más «

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