L’acqua
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Siamo fatti per più del 60% da acqua, e già questo dovrebbe bastare per capire l’importanza di una buona idratazione. Più invecchiamo e più siamo disidratati, è il processo della vita. L’organismo del bambino contiene molta più acqua rispetto all’anziano. Il feto è composto quasi dall’85% da acqua, nasciamo con circa il 75% e da anziani arriveremo al 50%.
Senza grossi sforzi fisici durante la giornata il fabbisogno di un uomo è di 3 litri, e quello di una donna 2,2 litri. Aggiungendo dell’attività fisica andranno reintegrati i liquidi persi quindi il fabbisogno sarà più alto. Bisogna tenere conto anche della attività lavorativa, un impiegato avrà una perdita minore di liquidi rispetto ad un muratore che magari lavora in piena estate su un tetto tutto il giorno.
Non spaventatevi se i 3 litri e i 2,2 litri vi sembrano eccessivi, per fabbisogno sono intesi i liquidi totali. I cibi contengono acqua, ad esempio la mela per l’85% è fatta da acqua. Molte persone comunque sono disidratate, non bevono abbastanza acqua. Ad alcuni “non piace” l’acqua ma questo secondo me è solamente un vizio sciocco, è inammissibile. Bere bibite zuccherate al posto dell’acqua non è una soluzione, è dannoso per l’organismo.
Bisogna farsi piacere l’acqua, è importante sforzarsi a bere di più! Vi riporto una cosa che mi capita spesso in palestra, un’esperienza personale: vedo ragazze che vengono la sera ad allenarsi da me in palestra con solo mezza bottiglietta da 0,5 litri piena e mi dicono che è ciò che hanno bevuto durante tutta l’intera giornata.
Senza fare sforzi in una giornata si perdono in media 2,2 litri di liquidi, e questi liquidi persi andranno reintegrati, compresi i sali. Facendo sport se ne perdono molti di più, potete fare una prova, pesatevi prima di un allenamento intenso, e poi subito dopo aver terminato l’allenamento. La differenza di peso indica i liquidi persi, e come detto anche in precedenza vanno reintegrati.
E’ importante reintegrare, ricordandoci che 1 litro d’acqua necessita di un ora per essere assimilata dal corpo. I reni devono lavorare, hanno la funzione di filtrare e smaltire le sostanze in eccesso. Bere poco può portare anche alla formazione di calcoli renali, molto dolorosi e pericolosi per la salute.
E’ importante essere idratati anche prima dell’attività fisica, bisogna bere almeno 0,5 litri. Nel riscaldamento è importante idratarsi spesso, con sorsi brevi e frequenti. Non bisogna fare l’errore di fare grandi colate, si rischierebbe di ingolfarsi e di rimettere quando il ritmo si alza (l’acqua rimane del tempo nello stomaco come detto prima, bisogna tenerlo in considerazione). Durante l’attività la bevanda ideale dovrebbe avere una temperatura di 10°, ed essere composta per il 7-8% da carboidrati e un pizzico di sale.
Soprattutto per le donne che soffrono di cellulite è importante bere molto, perché come sappiamo e ci suggerisce una famosa pubblicità l’acqua elimina l’acqua. Tante donne lamentano della ritenzione idrica, però non bevono acqua a sufficienza, così il corpo trattiene questi liquidi. Possiamo dire che l’acqua stagna, e solo un buon apparato linfatico riesce a far defluire i liquidi.
Chi beve poco può essere spesso soggetto al classico dolore al fianco destro durante l’attività sportiva e non solo. La disidratazione favorisce la precipitazione di cristalli insolubili all’interno della cistifellea e alla formazione di sabbia biliare. Questo crea un intenso dolore al fianco, chi di voi non lo ha mai provato nella vita?
Vi svelo un piccolo aneddoto così giusto per scrivere due righe: alla maratona di Boston del 2002 un’atleta è morta perché aveva ingerito 15 litri d’acqua!! Questo per dirvi che anche l’eccesso della cosa più importante per l’uomo può essere dannoso.
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