SPORT – Salute – Bellezza – Benessere Psicofisico – Libertà – Inclusione Sociale.
L’idratazione è una parte fondamentale dell’alimentazione.
L’acqua è un nutriente essenziale perché la quantità prodotta con il metabolismo (circa 350ml/die) non è sufficiente a coprire il fabbisogno giornaliero. Il bilancio idrico dipende dal mantenimento dell’equilibrio tra il volume in entrata e quello in uscita dall’organismo. Tale equilibrio è regolato dal centro ipotalamico della sete, che regola la quantità di acqua da ingerire, e dall’ormone antidiuretico, ADH, che aumenta il riassorbimento di acqua nel rene. La disidratazione diminuisce il volume plasmatico, l’attività cardiaca, la sudorazione, il flusso ematico cutaneo, la capacità di resistenza.
MA QUAL È IL FABBISOGNO IDRICO
L’uomo può sopravvivere senza cibo per alcune settimane, ma senza acqua non più di qualche giorno: essa è indispensabile per la vita, quindi l’organismo cerca di mantenere una quantità costante di liquidi nell’ambiente intra ed extra cellulare attraverso un continuo equilibrio tra apporto e cessione. In condizioni fisiologiche basali (di riposo), alla temperatura ambiente (18-20°) le perdite di acqua sono inferiori ad 1 ml/min. Con l’attività fisica e l’aumento della temperatura ambiente queste perdite, dovute soprattutto alla sudorazione, possono arrivare a 15-25ml/min. Il bambino è particolarmente a rischio di carenza per la maggior percentuale di acqua corporea e per il suo più veloce turnover. Per l’anziano vale lo stesso, in quanto lo stimolo della sete si attenua con l’avanzare dell’età. Infine anche lo sportivo, per la maggior quantità di sudore prodotta durante l’attività fisica. Si calcola che nel soggetto che pratica attività fisica sportiva sia necessario, oltre al classico 1 ml di acqua per ogni caloria di dispendio energetico, un ulteriore supplemento a compenso della sudorazione indotta dallo sforzo e dal caldo. Le perdite idriche se non adeguatamente compensate determinano ipoidratazione, cioè riduzione di acqua in tutti i compartimenti dell’organismo, in particolar modo in quello circolatorio.
RICAMBIO IDRICO
Durante l’esercizio fisico, l’aumentata produzione di energia da parte delle cellule muscolari porta l’individuo ad incrementare la propria temperatura corporea. Questo eccesso di calore rappresenta un fattore limitante sulla prestazione sportiva e dev’essere eliminato. Vengono pertanto messi in atto taluni meccanismi di compensazione adatti a mantenere la temperatura corporea entro i limiti fisiologici naturali (37° circa):
- Irradiazione: poiché il nostro corpo è più caldo rispetto agli oggetti circostanti perde energia irradiando calore sotto forma di radiazioni termiche;
- Conduzione: una piccola parte di calore viene trasmessa dagli strati più profondi della pelle a quelli più superficiali per conduzione e da qui alle particelle d’aria circostanti;
- Convezione: in base alla velocità con la quale l’aria in prossimità della superficie corporea viene scambiata;
- Ventilazione polmonare: la espirazione è responsabile di circa il 10% delle perdite totali di calore;
- Traspirazione: responsabile di circa il 35% delle perdite totali di calore. L’evaporazione del sudore prodotto dipende da tre fattori: la superficie cutanea esposta all’ambiente; la temperatura e l’umidità relativa all’area ambiente; le correnti aeree e convettive intorno al corpo;
- Il10% del calore viene comunque accumulato, determinando una sensibile elevazione della temperatura corporea.
IDRATAZIONE
La somministrazione di liquidi deve iniziare già prima dell’esercizio per garantire uno stato di idratazione ottimale nel momento dello sforzo. È sconsigliato assumere grandi quantitativi di acqua semplice nei 45-60 minuti precedenti allo sforzo (perché può stimolare la diuresi e la conseguente eliminazione di liquidi), per lo stesso motivo è sconsigliato assumere alcolici o caffeina.
Durante l’esercizio, il reintegro dovrà tener conto:
- delle caratteristiche ambientali nelle quali si pratica il lavoro (temperatura, umidità, ventilazione);
- tipo di lavoro muscolare (pesante, leggero, di velocità o resistenza);
- indumenti usati.
L’apporto di 1/4 di litro ogni 15 minuti può comunque essere considerato ottimale. Dopo l’esercizio, risulta importante assumere liquidi per evitare l’ipoidratazione cronica, per permettere il recupero delle scorte di glicogeno ed in generale per ristabilire una situazione di equilibrio interno all’organismo. Si possono bere al massimo circa 9,5 litri di acqua al giorno. Superata questa soglia possono insorgere problemi anche piuttosto seri per la salute dovuti a marcata alterazione delle concentrazioni degli elettroliti nei fluidi organici (iponatriemia). Esemplare il caso di una atleta morta, per encefalopatia iponatriemica, durante la maratona di Boston per avere bevuto 15 litri di fluidi durante le 5-6 ore della sua corsa.
Una perdita di peso sotto forma di liquidi può invece provocare:
– 1% di peso perso = aumento temperatura corporea;
– 3% di peso perso = diminuita performance fisica;
– 5% di peso perso = disturbi GI, esaurimento del calore;
– 7% di peso perso = allucinazioni;
– 10% di peso perso = collasso circolatorio.
Prenota da noi la tua consulenza gratuita, migliora la tua qualità di vita. Insieme troveremo la soluzione migliore per te. Ci vediamo al prossimo articolo cari amici. E, MI RACCOMANDO, FATE SPORT, SEMPRE!!!
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