Frecuentemente, y más en verano, recibimos recomendaciones acerca de la hidratación. Debemos beber agua, eso lo tenemos claro, pero no tanto cuánta y cuándo.

El agua es un elemento fundamental del cuerpo humano que puede llegar a representar el 65 % del peso corporal. En todo momento debemos mantener unos ciertos niveles de todas las sustancias para mantener la salud. Este equilibrio es lo que se conoce como homeostasis. Para ello el cuerpo dispone de sistemas para realizar aportes en caso de deficiencia y para desechar el exceso de sustancias.

En el caso del agua se pierde a través del sudor, la orina, heces, respiración y difusión; y se aporta bebiendo y formándose en algunos procesos metabólicos.

Una buena hidratación es fundamental para mantener el cuerpo en forma ya que ante la deshidratación el cuerpo saca el agua de donde puede y uno de sus lugares predilectos es el disco intervertebral, predisponiéndolo a la protusión.

Junto con otros hábitos alimenticios, la poca ingesta de agua puede producir una acidosis tisular que facilita la cronificación de tendinitis y contracturas junto con sensación de fatiga y bajo rendimiento físico.

Es por ello que, respetando la fisiología renal, debemos beber  1,5 litros de agua al día para que, junto al agua de frutas y verduras, equilibremos el gasto que hacemos. Aunque ante una mayor actividad física o aumento del calor tendremos que aumentar la cantidad.

Además intentaremos beber fuera de las comidas para no interferir en la acidez del estómago. Beberemos unas 2 horas después de la comida y hasta media hora antes de la siguiente.

Aunque está claro que para acordarnos de beber deberíamos tener sed, una sensación cuya percepción hemos perdido un poco.

Eleder Gaztelurrutia

Fisioterapeuta colegiado nº 79

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