Drinking a lot of water can be as bad as not drinking it

Drink water It is always something fundamental, especially if we talk about summer and high temperatures. With heat and sweating we lose a lot of liquid and electrolytes, so hydration is very important to have good health. These minerals are present in the blood, cells and other fluids, and fulfill a key function at the time of moisturizing our body.

“They are essential for the basic functioning of life, they are responsible for maintaining hydroelectrolytic balance, blood pH, thermoregulation, and the functioning of the heart, as well as muscles and nerves,” he explains Miguel del Valle Soto, President of the Spanish Society of Sports Medicine (Semed).

Most vulnerable symptoms and people

The loss of electrolytes It can affect our physical performance and our general health. “Among the alarm signs to look before an electrolytic imbalance, we must consider cramps, muscle weakness, fatigue, nausea, vomiting, arrhythmias, or confusion,” he adds. The most vulnerable are older people, children and people with chronic diseases.

Main electrolytes

He sodium and potassium They are the electrolytes most affected by the sweating of summer. The first predominates in the extracellular fluid and the second in the intracellular, controlling the amount of water in our body. Others such as magnesium, calcium or chlorine are also important, although they are usually lost in less quantity.

How to replace them?

In the most days hot or in which we do intense exercise, the Loss of water and electrolytes increases. “The replacement of water and electrolytes must be carried out, mainly, through water, or in certain cases through sports drinks,” says Del Valle. These drinks give us sodium, chlorine and sometimes carbohydrates. Foods such as bananas, melon, oranges, avocados, spinach, nuts, tomatoes, dairy or fish such as salmon are also useful.

Be careful with excess water

A water imbalance, either by not taking enough or drinking a lot, can become serious for our health. “The most common negative effect caused by electrolytic imbalance in people who perform physical activity is Hyponatremia that, on many occasions, occurs by a inadequate hydration (drink more than account) “.