The hydration is vital to avoid the loss of muscular timecramps and exhaustion. But how much water is necessary? Is it enough to drink a certain amount of water? How should you drink water? There is no definitive answer, since there are factors such as age, physical activity and others who influence. However, there are small daily habits that can help cellular hydrationlike mineralize water with two natural ingredients: salt and lemon.
He water with lemon and salt It is a mineralized drink with sodium of salt and potassium of the lemon. This combination helps water hydrate cells and replenish natural mineral loss during urination.
According to the official channel TV metabolism, founded by expert Frank Suárez, just add small amounts of salt and lemon to turn ordinary water into a isotonic drink without chemical additives.
Is there a correct way to drink water?
The answer is yes, especially when there are signs of dehydration. A mineralized drink helps replenish electrolytes. The speed with which water is drunk is another factor, since the more we drink, the faster it leaves the body and the more minerals are lost.
For this reason, specialists recommend sip water and not suddenly.
Keys to Conscious Hydration
Beyond drinking large amounts, there is a common problem of chronic dehydration in people older than 60 yearsso water with these two natural ingredients represents a solution based on electrolyte restoration to improve the cellular absorption.
This is mainly because with age, the ability of cells to absorb water decreases, resembling a “hardened sponge.” This leads to cellular dehydration despite a high consumption of pure water.
When a person over 60 years old baby alone pure watercan cause a “internal washing effect”eliminating essential electrolytes (sodium, potassium, magnesium) that are crucial for water to enter cells.
This becomes a cellular dehydration which manifests itself in cramps, fatigue, loss of balance, muscle stiffness, constant urination and, in more severe cases, mental confusion.
How to improve hydration levels?
The experts in metabolism They recommend transforming the water by adding minerals. The main recommendation is a “homemade cocktail”:
Mineralized water recipe
- one liter of water
- Middle juice fresh lemon
- a pinch of sal (less than half a tablespoon)
Other ways to improve cellular hydration
The cellular hydration can be achieved with supplements such as dehydrated coconut water powder (rich in potassium and magnesium) and creatine (to attract water to the muscle, improve energy and prevent sarcopenia).
It can also be integrated into the daily routine night hydrationwhich consists of drinking the preparation between 30 and 60 minutes before going to sleep for muscle repair and avoid waking up stiff and crampy.
A recurring recommendation is drink slowly and in small quantities throughout the day (every 20-30 minutes) rather than large amounts at once.
The science behind electrolytes
Hydration in adulthood is not a question of quantity, but of cellular quality and absorption. Therefore, the following must be taken into account:
- Solid biochemical foundation (Absorption): Los electrolytesespecially the sodiumare essential to create the osmotic gradient (concentration difference) that “pulls” water into the cell, keeping it hydrated. Without sodium in the correct concentration, water can quickly pass through the kidneys or even dilute intracellular electrolytes, as well described in the text (“washing effect”).
- Risk of silent hyponatremia: Drinking water in large quantities or without control is a real danger to the older peopleas it may cause the risk of hyponatremia (low blood sodium level), which can be caused or aggravated by overingestion of pure water. The symptoms of hyponatremiasuch as confusion, dizziness, and weakness, are often mistakenly attributed to simple aging.
- Sarcopenia and creatine: The creatine works as an ally for muscle strength and the sarcopenia (age-related loss of muscle mass) is excellent. Creatine not only provides quick energy to the muscle (ATP), but it also has a osmotic effecthelping the muscle retain more water, which improves volume, strength and, crucially, function and fall prevention.
It is important to take into account the risks in cases of hypertension y kidney problems. Although he sodium is essential, its intake must be managed with caution and under medical supervision in patients with certain conditions, especially those on diuretic treatment or kidney failure. This balances salt promotion with medical responsibility.
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