El agua es el elemento más importante en la vida del ser humano. No por nada el 60% del peso corporal en hombres y el 50% en mujeres, es agua. En el cuerpo humano se distribuye en tres formas: dentro de las células (intracelular), entre las células (intersticial) y en el líquido que circula por los vasos sanguíneos (intravascular). Tomar agua te hará estar saludable, pues es fundamental para la hidratación de la piel, el transporte de alimentos y la regulación de la temperatura corporal.
Funciones del agua en el cuerpo
La mayoría de las funciones corporales requieren en mayor o menor cantidad una cierta cantidad de agua. Los gases y los alimentos se transportan en el cuerpo a través de agua, siendo fundamental también para la función excretora, tanto en orina como en heces. Asimismo, el agua regula la temperatura del cuerpo, lubrica las articulaciones entre los huesos y da firmeza e hidratación a los tejidos.
Cantidades y eliminación de agua
El agua en relación al peso corporal libre de lípidos es el 72% (casi las tres cuartas partes del mismo). En promedio, el organismo requiere de 2 a 2,5 litros de agua, que proviene del líquido que ingieres (1,2 litros), los alimentos que comes (1 litro) y de los que se producen a partir del metabolismo (350 ml.). La manera de eliminarlos, a su vez, se da en forma de orina (aproximadamente 1 litro diario), en forma de sudor y a través de las heces y la respiración.
Deshidratación
La deshidratación es la deficiencia de líquidos en el organismo. Las consecuencias de este desequilibrio pueden ir desde las leves hasta las muy graves e incluso la muerte. Por ello, conviene tener cuidado a la hora de observar un posible cuadro de deshidratación. Recuerda que al perder el 2% del total de agua en el cuerpo se pierde también el 20% de energía física: mientras menos agua tengas en tu cuerpo mayor es la pérdida de energía y las posibles complicaciones.
Síntomas de la deshidratación
El principal síntoma de la deshidratación es la sed. Sin embargo, es importante tener en cuenta que ello no es siempre así, pues en algunos casos se manifiesta la ausencia de sed. Hay otros síntomas, como es la sequedad en los labios, las mucosas y la piel, ardor gástrico, el cansancio y la fatiga corporal, así como, en casos más graves, el pulso acelerado, los ojos hundidos, la retención de líquidos y la disminución de la tensión arterial.
No esperes a tener sed para beber agua
No debes ceñirte únicamente a la sed como indicador de cuándo tomar o no tomar agua. En promedio, un adulto debe ingerir unos 2 litros diarios, independientemente de si se tiene o no sed. Esta cantidad varía de acuerdo a la actividad física que realices, así como el desgaste físico, en cuyos casos la cantidad aumentará. Si no te acostumbras a esto, prueba teniendo siempre una botella con agua y verás que tu consumo aumenta y te acostumbrarás más a este líquido.
Cuándo tomar mayor cantidad de agua
El consumo de agua debe aumentar especialmente cuando se realiza alguna actividad física, así como cuando se presentan estados climáticos de calor y humedad. Asimismo, estados patológicos como la fiebre, la diarrea y los vómitos hacen perder al cuerpo gran cantidad de agua. Para estos casos conviene reponer no sólo el agua sino los electrolitos perdidos con un suero casero (agua, unas gotas de limón, una pizca de bicarbonato y azúcar). Evita las comidas grasosas, ya que requieren mayor líquido para su excreción.
Diuréticos
Evita tomar bebidas diuréticas como el alcohol, el té o el café, los cuales aumentarán la eliminación de agua mediante la orina. No se puede «calmar la sed» con un vaso de cerveza por más que se encuentre helada. Todo lo contrario, es preferible siempre, luego de consumir grandes cantidades de estas bebidas, consumir también bastante agua para equilibrar la pérdida de líquido.
Envejecimiento
El envejecimiento de todo tipo de tejidos está estrechamente ligado a la falta de hidratación en estos, a su sequedad y agrietación. Consumiendo gran cantidad de agua hidratarás mejor tu organismo, evitando el envejecimiento visible, sobre todo en el caso de la piel: una piel hidratada se arruga menos. Cabe resaltar que con el paso del tiempo, entrando a la tercera edad, se puede presentar la ausencia de sed. Esto no significa que se deba consumir menos agua, todo lo contrario, la dosis de 1,5 a 2 litros de agua debe mantenerse, salvo indicaciones médicas.
Retención de líquidos
Existe asimismo un trastorno metabólico llamado «edema» o retención de líquidos. Sucede cuando los vasos sanguíneos vierten excesivo líquido sobre los tejidos del cuerpo y este líquido no vuelve a circular. Son frecuentes en el embarazo, la menopausia, casos de obesidad o várices. Para estos casos conviene seguir una dieta adecuada proporcionada por un médico especializado, así como realizar actividad física para favorecer la correcta circulación de sangre y líquidos en el cuerpo.
Errores frecuentes
Existe la creencia errónea de que si se consume demasiada agua, ésta será retenida por el cuerpo. Como se ha dicho antes, esto es un trastorno metabólico; un cuerpo sano no retiene agua ni líquidos, sino que busca la manera de eliminarlos cuando hay exceso (orina, sudor, heces). Es falso que yendo a saunas se logra bajar de peso: lo único que se pierde son líquidos y electrolitos que deberán ser repuestos de inmediato. Asimismo, cabe aclarar que beber agua no engorda, todo lo contrario, ayuda a bajar de peso, pues ayuda a eliminar las grasas.
Fuente: tunutricionsaludable.mx
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