Neither a lot of water, nor always cold: myths about hydration

Drinking water does not always be Well hydrated. In summer, and especially if you practice sportpopular myths such as “the more water, the better” a bad pass can play: excess fluid can produce hyponatremia and other serious problems.

The president of the Spanish Society of Sports Medicine (Semed), the doctor Miguel del Valle Sotowarns that although many Athletes They already know something about liquids and electrolytesthe idea that drinking a lot of water avoids summer evils persists. As he summarizes: “although currently, at least the Athletesthey have enough knowledge about the Liquid intake And of electrolytes when they practice sports in summer, there is still a belief that drinking a lot of water is essential to stay well hydrated. However, it must be borne in mind that with sweating, electrolytes are also lost, which must be replenished later, “this expert is warned during an interview with Europa Press.

Real danger: drink more

Drinking excess water does not prevent heat stroke and can cause hyponatremia associated with exercisethat in the words of the specialist can range from nausea and dizziness to serious complications: “This hyponatremia can be asymptomatic or accompany nausea, vomiting, dizziness, headaches, or others more serious symptoms such as pulmonary edema, hyponatism encephalopathy, confusion, or seizures, among others, and can cause the death. Therefore, drinking excess water during summer can have negative consequences“, warn this doctor.

Does water temperature import?

Not as much as you think. On whether cold water hydrates better or not, the doctor makes it clear: “The important thing for hydration is amount of water; The temperature does not influence. “

And regarding coffee and caffeine drinks, the expert also sends another myth to the paper: its diuretic effect is mild and with moderation It does not cause dehydration.

Nor is enough to eat alone fruit: Although melon or watermelon they provide water, They do not replace The drink. In his words: “Not all cold foods are effective in front of heat “, and fruits” have a content in high waterbut they are not enough to maintain good hydration; Liquid intake is necessary. “

Thirst is late

Trusting only in thirst is risky. Dr. del Valle recalls that the feeling of drinking after noticing thirst is already a sign of dehydration, especially in the elderly:
“When we feel thirst we are already dehydrated, especially the elderly who have a less sensitive mechanism,” warns this expert.

And eye: the clear urine It does not guarantee that you are well hydrated. As the specialist explains: “Although The darkest urine It is usually a significant signal of dehydration, it may also be due to certain diets or consumption of medications. But clear urine is not an adequate hydration signal. “

Does sports drinks yes or not?

The sports drinks They have their punctual use: they replenish electrolytes (sodium, for example) in long or intense exercises, but are not essential in short and soft activities. In the words of the president of the Semed: “they can be useful in certain circumstances to replenish some electrolytes, type the sodiumbut when we perform short -term and low -intensity exercises, the water is enough“