In times of extreme temperatures, like the current one, you don't just have to worry about the famous heat stroke.
Dehydration has another lesser-known consequence:
increased cramps
.
This is confirmed by nutritionists consulted by
Clarín
, who explain why this happens and what can be done to prevent it.
Hernando Sánchez, a graduate in Nutrition and Physical Education, confirms the
increase in cramps compared to dehydration.
“In reality, when we lose fluids, for example, through perspiration, minerals such as
magnesium and potassium
are also lost , which are essential to avoid cramps,” he warns.
It says that these minerals are found mainly in
fruits and vegetables
.
“It is known that
bananas
are rich in them, but it is not the only useful food for these cases,” he comments.
They recommend staying hydrated to prevent heat stroke and cramps.
Photo Federico Lopez Claro
It details that, in smaller quantities, these nutrients are also present in
carrots, cucumbers, pumpkins,
green leaves such as
chard, spinach and broccoli, and also in potatoes.
“I usually recommend making broths with these foods, at this time of year they can be eaten cold.
In addition, there is the possibility of preparing smoothies,” says Sánchez.
And he adds that another option is sports drinks, which contain part of these minerals since they are the ones that are lost when exercising due to perspiration and the associated energy expenditure.
Meanwhile, he clarifies that these types of liquids are very important and that, in these hot days, it may not be enough to drink water.
“Faced with a large loss of fluid, more than water is needed.
Even for good muscle functioning, it also helps
to add fruits with vitamin C
, such as oranges,” he adds.
Physical activity with high temperatures is not advisable.
Photo Federico Lopez Claro
He assures that, in most cases, cramps are registered in the leg area, especially in the calves, although they can also occur in the form of abdominal cramps.
Finally, he emphasizes that if other symptoms such as dizziness, dry mucous membranes or paleness are added to this, the indication should be to consult a doctor.
For nutritionist Marcela Leal, cramps represent
“a common danger when the weather is hot and humid,”
which is why she confirms that they increase with high temperatures.
He explains that the muscles contract involuntarily when the amount of water and sodium that is needed does not reach the area and that, in these cases of extreme temperatures, the liquid is usually lost through perspiration.
“It can
affect the feet, hands, arms, abdomen and rib cage
,” says Leal and maintains that foods rich in magnesium are bananas, chickpeas, almonds, walnuts, pistachios and hazelnuts.
Also dates, chocolate and whole wheat bread.
“Other foods with a lower amount of magnesium are canned sardines, lentils, chard and spinach,” adds the nutritionist.
Heat wave and red alert
The heat wave, which settled in much of the country and for which several red alerts have already been registered in more than 15 provinces, has been going on for
several days
.
On Saturday the thermal sensation exceeded 40° C in the City of Buenos Aires.
For this Tuesday, a maximum of 35 is expected and for Wednesday, 36, according to the forecast of the National Meteorological Service (SMN).
The SMN's recommendations for these situations include: drinking plenty of water throughout the day and eating fresh foods such as fruits and vegetables.
They also suggest wearing loose clothing, made of light materials and light colors, and protecting yourself from the sun.
The other key point has to do with paying attention to infants and children, and older adults who may suffer from heat stroke.
These are not days to exercise.
However, for those people who decide to do physical activity anyway, the main advice is to choose early morning or late afternoon, times when the temperature usually drops and there is no sun.
At the same time, you must have good hydration.
MG