{"id":1115,"date":"2019-10-17T12:42:32","date_gmt":"2019-10-17T10:42:32","guid":{"rendered":"https:\/\/www.alssport.es\/blog\/?p=1115"},"modified":"2024-07-22T10:08:40","modified_gmt":"2024-07-22T08:08:40","slug":"consejo-running-hiponatremia","status":"publish","type":"post","link":"https:\/\/www.alssport.es\/blog\/consejo-running-hiponatremia\/","title":{"rendered":"Hiponatremia, el peligro de la sobre hidrataci\u00f3n"},"content":{"rendered":"<div id=\"pl-1115\"  class=\"panel-layout\" ><div id=\"pg-1115-0\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-0-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-0-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"0\" >\t\t\t<div class=\"textwidget\"><p>Seguro has escuchado hablar mucho de los peligros de la <strong>deshidrataci\u00f3n<\/strong> y la importancia de mantener un equilibrio de fluidos para evitar complicaciones a la hora de realizar un entrenamiento intenso o una competencia de gran distancia. Pero \u00bfSabes que tambi\u00e9n debes ser cuidadoso a la hora de ingerir agua para no sobre hidratarte y que sea perjudicial para tu salud? \u00bfSabes que es la Hiponatremia, sus causas y como evitarla?<\/p>\n<p>En este art\u00edculo responderemos todas estos interrogantes y nos centraremos en esta condici\u00f3n que debe ser tenida en cuenta si eres un verdadero runner.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-1\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-1-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-1-0-0\" class=\"so-panel widget widget_media_image panel-first-child panel-last-child\" data-index=\"1\" ><img decoding=\"async\" width=\"920\" height=\"420\" src=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2019\/10\/Foto1.jpg\" class=\"image wp-image-1118  attachment-full size-full\" alt=\"\" style=\"max-width: 100%; height: auto;\" \/><\/div><\/div><\/div><div id=\"pg-1115-2\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-2-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-2-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"2\" >\t\t\t<div class=\"textwidget\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_69_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contenidos del Art\u00edculo<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.alssport.es\/blog\/consejo-running-hiponatremia\/#Hiponatremia\" title=\"Hiponatremia\">Hiponatremia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.alssport.es\/blog\/consejo-running-hiponatremia\/#Sintomas_de_la_hiponatremia\" title=\"S\u00edntomas de la hiponatremia\">S\u00edntomas de la hiponatremia<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.alssport.es\/blog\/consejo-running-hiponatremia\/#Prevencion\" title=\"Prevenci\u00f3n\">Prevenci\u00f3n<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Hiponatremia\"><\/span>Hiponatremia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-3\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-3-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-3-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"3\" >\t\t\t<div class=\"textwidget\"><p>En nuestra sangre existen\u00a0seis\u00a0tipos de iones\u00a0a tener en cuenta:\u00a0sodio, potasio, cloro, calcio, magnesio y f\u00f3sforo. Cuando hablamos de hidrataci\u00f3n los que m\u00e1s importancia poseen son <strong>el sodio y el potasio<\/strong>.<\/p>\n<p>La hiponatremia es una condici\u00f3n que ocurre cuando <strong>se produce una\u00a0baja concentraci\u00f3n de sodio en la sangre<\/strong>. Esto provoca una inflamaci\u00f3n r\u00e1pida y peligrosa del cerebro que puede producir convulsiones, estados de coma o incluso en casos de alta gravedad, la muerte.<\/p>\n<p>Este desequilibrio, espec\u00edficamente en el <strong>mundo del running<\/strong>, es potencialmente peligroso en competiciones de gran exigencia, especialmente en la <strong>ultra distancia<\/strong>.<br \/>\nEn competici\u00f3n, el corredor pierde sales (sodio) y otros electrolitos a trav\u00e9s del sudor y reemplaza estos fluidos perdidos con agua. El problema reside en que esta ingesta no reemplaza el sodio perdido sino que adem\u00e1s diluye la concentraci\u00f3n del mismo en la sangre.<\/p>\n<\/div>\n\t\t<\/div><\/div><div id=\"pgc-1115-3-1\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-3-1-0\" class=\"so-panel widget widget_text panel-first-child\" data-index=\"4\" >\t\t\t<div class=\"textwidget\"><p>Cuando la\u00a0concentraci\u00f3n de\u00a0sodio\u00a0en sangre desciende por debajo de 135 milimol\/litro se provoca una <strong>hiponatremia<\/strong> y cuanta m\u00e1s disminuci\u00f3n se produzca, m\u00e1s graves ser\u00e1n las consecuencias para la salud del <strong>runner<\/strong>.<\/p>\n<\/div>\n\t\t<\/div><div id=\"panel-1115-3-1-1\" class=\"so-panel widget widget_media_image panel-last-child\" data-index=\"5\" ><img decoding=\"async\" width=\"474\" height=\"350\" src=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2019\/10\/Foto2-2.png\" class=\"image wp-image-1129  attachment-full size-full\" alt=\"\" style=\"max-width: 100%; height: auto;\" \/><\/div><\/div><\/div><div id=\"pg-1115-4\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-4-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-4-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"6\" ><div class=\"panel-widget-style panel-widget-style-for-1115-4-0-0\" >\t\t\t<div class=\"textwidget\"><p>En maratonistas la <strong>hiponatremia <\/strong>est\u00e1 asociada a 3 aspectos:<\/p>\n<ol>\n<li>Un aumento sustancial de peso producido por el consumo de m\u00e1s 3 litros de l\u00edquido durante la carrera.<\/li>\n<li>Un tiempo de carrera superior a las 04:00 horas.<\/li>\n<li>Bajo \u00edndice de masa corporal.<\/li>\n<\/ol>\n<\/div>\n\t\t<\/div><\/div><\/div><\/div><div id=\"pg-1115-5\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-5-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-5-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"7\" >\t\t\t<div class=\"textwidget\"><h2><span class=\"ez-toc-section\" id=\"Sintomas_de_la_hiponatremia\"><\/span>S\u00edntomas de la hiponatremia<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-6\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-6-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-6-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"8\" >\t\t\t<div class=\"textwidget\"><p>Los\u00a0s\u00edntomas m\u00e1s comunes\u00a0de hiponatremia son:<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-7\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-7-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-7-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"9\" >\t\t\t<div class=\"textwidget\"><ul>\n<li>Estado mental anormal (confusi\u00f3n, disminuci\u00f3n del estado de conciencia, alucinaciones)<\/li>\n<li>Convulsiones<\/li>\n<li>Fatiga<\/li>\n<li>Dolor de cabeza<\/li>\n<li>Irritabilidad<\/li>\n<\/ul>\n<\/div>\n\t\t<\/div><\/div><div id=\"pgc-1115-7-1\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-7-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"10\" >\t\t\t<div class=\"textwidget\"><ul>\n<li>Inapetencia<\/li>\n<li>Calambres o espasmos musculares<\/li>\n<li>Debilidad muscular<\/li>\n<li>N\u00e1useas<\/li>\n<li>Inquietud<\/li>\n<li>V\u00f3mitos<\/li>\n<\/ul>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-8\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-8-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-8-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"11\" >\t\t\t<div class=\"textwidget\"><h2><span class=\"ez-toc-section\" id=\"Prevencion\"><\/span>Prevenci\u00f3n<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-9\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-9-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-9-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"12\" >\t\t\t<div class=\"textwidget\"><p>Evita las pr\u00e1cticas de hidrataci\u00f3n agresivas basadas en la toma de agua.<\/p>\n<p>Se aconsejan ingerir agua en combinaci\u00f3n con <strong>bebidas deportivas ricas en electrolitos<\/strong>. De esta forma se conseguir\u00e1 un equilibrio apropiado de fluidos y electrolitos durante y despu\u00e9s de la carrera para evitar una sobrecarga que lleve a la <strong>hiponatremia<\/strong>.<\/p>\n<p>Los atletas deben monitorizar su peso antes y despu\u00e9s del entrenamiento como forma de guiarse para conseguir un consumo de fluidos apropiado, con el objetivo de evitar ganar peso.<\/p>\n<\/div>\n\t\t<\/div><\/div><div id=\"pgc-1115-9-1\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-9-1-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"13\" >\t\t\t<div class=\"textwidget\"><p>En caso de padecerla es necesario que acuda de inmediato a un m\u00e9dico para que realice los estudios correspondientes y establezca el plan de recuperaci\u00f3n necesario y las medidas de prevenci\u00f3n necesarias para que esto no vuelva a ocurrir ya que de no ser tomado con importancia podr\u00eda conllevar graves complicaciones a la salud.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><div id=\"pg-1115-10\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-10-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-10-0-0\" class=\"so-panel widget widget_media_image panel-first-child panel-last-child\" data-index=\"14\" ><img decoding=\"async\" width=\"920\" height=\"550\" src=\"https:\/\/www.alssport.es\/blog\/wp-content\/uploads\/2019\/10\/Foto4.jpg\" class=\"image wp-image-1165  attachment-full size-full\" alt=\"\" style=\"max-width: 100%; height: auto;\" \/><\/div><\/div><\/div><div id=\"pg-1115-11\"  class=\"panel-grid panel-no-style\" ><div id=\"pgc-1115-11-0\"  class=\"panel-grid-cell\" ><div id=\"panel-1115-11-0-0\" class=\"so-panel widget widget_text panel-first-child panel-last-child\" data-index=\"15\" >\t\t\t<div class=\"textwidget\"><p>Ahora que ya te has informado sobre este problema tan com\u00fan en corredores y corredoras que practican este apasionante deporte, no olvides que en <strong>Als Sport<\/strong> puedes conseguir <a href=\"https:\/\/www.alssport.es\/48-nutricion-deportiva\">complementos nutricionales<\/a> para evitarlo y adem\u00e1s el <a href=\"https:\/\/www.alssport.es\/100-zapatillas-running\"><strong>calzado Running<\/strong><\/a> m\u00e1s adecuado a tus caracter\u00edsticas al mejor precio. Visita nuestra tienda y ent\u00e9rate de nuestros nuevos productos y ofertas.<\/p>\n<p>Somos <strong>Als Sport<\/strong>, apasionados por el running.<\/p>\n<\/div>\n\t\t<\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Seguro has escuchado hablar mucho de los peligros de la deshidrataci\u00f3n y la importancia de mantener un equilibrio de fluidos para evitar complicaciones a la hora de realizar un entrenamiento intenso o una competencia de gran distancia. Pero \u00bfSabes que [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1171,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[2,1128],"tags":[],"class_list":["post-1115","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-consejos","category-nutricion-deportiva"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hiponatremia, el peligro de la sobre hidrataci\u00f3n<\/title>\n<meta name=\"description\" content=\"Conoce que es la sobrehidrataci\u00f3n, los peligros que puede conllevar padecerla y como evitarla. 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