SODIO E HIPONATREMIA EN EL ULTRA TRAIL

El sodio es un elemento químico de símbolo Na con número atómico 11 que fue descubierto en 1807. Es un metal alcalino blando que el cuerpo no puede producir, untuoso, de color plateado, muy abundante en la naturaleza, encontrándose en la sal de mesa junto al cloruro.

El cuerpo necesita una determinada cantidad de sodio para funcionar adecuadamente, pues ayuda en la función de los nervios y los músculos. El sodio también ayuda a mantener un equilibrio adecuado de los líquidos. Los riñones controlan la cantidad de sodio presente en el cuerpo; si tiene demasiado y los riñones no pueden eliminarlo, se acumula en la sangre. Eso puede causar presión arterial alta. A su vez, la presión alta puede ocasionar otros problemas de salud.

Se recomiendan comer menos de 2,3 gramos por día. Eso equivale a una cucharadita de sal de mesa al día, aproximadamente. Pero en deportes de resistencia como el Ultra Trail Running las cosas son muy diferentes.

¿Qué es el deporte de Ultra Resistencia?

Pau Capell en Transgrancanaria 2022, pasando por Roque Nublo, España.

Pau Capell en Transgrancanaria 2022, pasando por Roque Nublo, España.

Se puede considerar un deporte de resistencia  a la duración de una carrera mayor a 5 min, mientras que en los deportes de ultra resistencia, la duración de una carrera es mayor a 6 h como menciona Asker Jeukendrup, científico en nutrición deportiva, en su blog. Para otros autores  son los que tienen una duración de entre 2h-17h y más (maratones, ultra maratones, ciclismo, natación de gran fondo, triatlón o Ironman entre otros). Dada la duración y la intensidad, los deportistas se exponen a diferentes problemas que afectarían a su rendimiento.

Se sabe por diversos artículos científicos, que un déficit de fluidos corporales debido a una mala hidratación en pruebas de ultra resistencia provoca un aumento de la frecuencia cardiaca (para mantener el gasto cardiaco), una reducción del volumen sistólico, además de un aumento de la temperatura central.

Entre los principales factores limitantes del rendimiento en estos deportes aparecen el agotamiento del glucógeno, el desequilibrio hídrico y electrolítico (de lo que hablaremos en profundidad), y factores cardiovasculares (Speedy, 2000). Además, en las pruebas polideportivas de ultra resistencia (por ejemplo en el triatlón de larga distancia: natación, carrera a pie y bicicleta) la fatiga acumulada de una modalidad sobre otra puede ser un factor determinante en el resultado final.

Hidratación en los Deportes de Ultra Resistencia

Hidratación con bebida con electrolitos previo a una competencia
Hidratación con bebida con electrolitos previo a una competencia

En importante mantener una buena hidratación durante una competencia, haberla entrenado antes y conocerse bien para prevenir. La deshidratación además de ser un factor limitante del rendimiento deportivo, las articulaciones y tendones sufren mucho más, ya que estas son más susceptibles a estados de deshidratación.

Es bien sabido que un correcto equilibrio hídrico y electrolítico resulta crítico para el mantenimiento de la salud y para optimizar el rendimiento deportivo durante el ejercicio (González-Gross, 2001).

Así la deshidratación y sus consecuencia son es uno de los principales enemigos de los deportes de resistencia. Sin embargo, la ingesta excesiva de líquido con el objetivo de evitar dicha deshidratación, ha provocado en los últimos años numerosos casos de hiponatremia, especialmente en esfuerzos de extrema duración.

La hiponatremia se caracteriza por la presentación de concentraciones circulantes de sodio por debajo del límite inferior de normalidad (< 135 mEq/l). Esto puede deberse a un exceso de líquido extracelular, a una cantidad insuficiente de soluto (sodio), o a una combinación de ambos (Speedy, 1999), por beber mucha agua sin enriquecer en sales, especialmente sodio (tomar sólo agua). También puede deberse porque hay una insuficiente capacidad renal para excretar fluidos.

La suplementación con sodio sólo sería útil en aquellos individuos que ingirieron una excesiva cantidad de líquido, pero no está clara la cantidad idónea y/o necesidad de suplementación de sodio (Ruiz, 2003), dependiendo de otros factores como: hábitos de hacer deportes en días calurosos, aclimatación al calor, altitud, tasa de sudoración.

Consecuencias fisiológicas de la deshidratación

Consecuencias fisiológicas de la deshidratación
Consecuencias fisiológicas de la deshidratación en adultos

Las consecuencias fisiológicas de la deshidratación de leve a moderada incluyen una disminución del rendimiento en eventos de resistencia, junto con una disminución de la fuerza, ​​la potencia o velocidad (economía de carrera).

La evidencia reciente sugiere que la deshidratación, por pérdida de sodio, leve (p. ej., 1 a 2% de pérdida de masa corporal) también puede conducir a una disminución en el rendimiento. Esta evidencia ha llevado a recomendaciones de que las personas que hacen ejercicio deben beber líquidos a un ritmo similar al de la pérdida de sudor.

El sodio es el principal catión del líquido extracelular con multitud de beneficios tanto para la población general como para el mundo del deporte, como contribuir a la liberación de secreciones digestivas y controlar la absorción de determinados nutrientes (aminoácidos, glucosa , galactosa y agua).

Además de su importancia en términos de regulación del balance de agua y fluidos, aumenta el estímulo de la sed y reduce la cantidad de orina producida, efectos que finalmente reducen la fatiga física y los problemas médicos asociados con estos desequilibrios homeostáticos en los deportes de resistencia.

Sodio e Hiponatremia en el Deporte

Consecuencias de un desbalance del sodio e hiponatremia en deportistas
Consecuencias de un desbalance del sodio e hiponatremia en deportistas

El sodio contribuye a aumentar la estimulación de la sed y disminuir la producción de orina [ estudio], mejorar el equilibrio de electrolitos y estimular la retención de agua en el cuerpo, lo que resulta en una reducción de la fatiga física en los deportes de resistencia.

Existen teorías que un desbalance de Na contribuye a la aparición de calambres e hiponatremia o un nivel bajo de sodio en sangre como analizaremos.

1. Calambres musculares asociados al ejercicio

Calambres musculares asociados al ejercicio
Calambres musculares asociados al ejercicio

Los calambres musculares asociados al ejercicio (EAMC) se definen como contracciones dolorosas, espasmódicas e involuntarias de los músculos esqueléticos durante o inmediatamente después de la actividad física.  Afecta el rendimiento de forma entre un 11% y 16% de participantes de un Ultra Trail de 100 millas finalistas y no finalistas (estudio).

Aunque la evidencia no es concluyente, existe la posibilidad que la deshidratación y la depleción de sodio no fuera a estar asociada con los calambres musculares. Según un estudio las concentraciones séricas de sodio y potasio no fueron diferentes entre los corredores de un maratón con calambres y sin calambres.

2. Hiponatremia asociada al ejercicio

Factores que contribuyen al desarrollo de hiponatremia asociada al ejercicio
Factores que contribuyen al desarrollo de hiponatremia asociada al ejercicio

La hiponatremia asociada con el ejercicio ocurre cuando la concentración de sodio en plasma es <135 mmol/L o hay una disminución en el sodio sérico de 7 a 10% (estudio). Esto puede ocurrir durante o después de un ejercicio prolongado de 4 a 6 horas o más y puede detectarse hasta 24 horas después del final del evento.

Los atletas de ultra resistencia que compiten en eventos de más de 24 h, como los participantes en Ultraman, UTMB o Sables Marathon, tienen un mayor riesgo de desarrollar hiponatremia asociada al ejercicio (EAH) en comparación con los participantes en eventos de resistencia más cortos como el maratón, aunque el clima y medioambiente influyen en ésta patología.

Las principales causas de esta condición parecen ser el consumo excesivo de líquidos durante el ejercicio, el aumento de la pérdida de sodio en el sudor y la pérdida de la supresión normal de la hormona antidiurética (ADH).

La contribución de la pérdida de sodio por el exceso de sudor es controvertida, ya que la pérdida de sudor varía mucho entre atletas individuales, pero por lo general oscila entre 15 y 65 mEq/L y el volumen de sudor oscila entre 250 mL/h y >2 L/h. Por lo tanto, no se cree que el sodio perdido por el sudor sea responsable en sí mismo del desarrollo de EAH, sino más bien un efecto aditivo junto con la hiperhidratación (estudio en ultra maratón en Asia)

La EAH se puede prevenir evitando la sobrehidratación, asegurando una ingesta oral adecuada de sodio y entrenando a los atletas, centrándose en la tasa de sudoración y el contenido de sodio en el sudor, la intensidad del ejercicio y las condiciones ambientales .

2.1 Síntomas de Hiponatremia en competencia
Leve Severo Aspecto Clínico
Cansancio/Mareo Trastorno mental Golpe de calor
Producción lenta de orina Ictus, colapso Hipoglucemia
Enfermedad por deshidratación oliguria, edema pulmonar o cerebral Colapso relacionado con el estrés
Dolor de cabeza Coma, paro cardiorrespiratorio Calambres musculares
Debilidad muscular Muerte Edema
2.2 Prevención y Cantidad de Sodio
Hidratación y cantidades de sodio durante competencia o entrenamiento
Hidratación y cantidades de sodio durante competencia o entrenamiento

La hiponatremia (HAE) se puede prevenir evitando la sobrehidratación, asegurando una ingesta oral adecuada de sodio y entrenando a los atletas, centrándose en la tasa de sudoración y el contenido de sodio en el sudor, la intensidad del ejercicio y las condiciones ambientales.

Para reducir el riesgo de hiponatremia durante el ejercicio de larga duración, los corredores deben consumir sodio en concentraciones de 500 a 700 mg/L  de líquido (estudio).

Se requerirán cantidades ligeramente mayores de sodio (y otros electrolitos) en condiciones cálidas (p. ej., > 25 °C) y/o húmedas (p. ej., > 60 %HR) cuando las tasas de sudoración sean elevadas:

Los corredores deben apuntar a ~ 300–600 mg/h de sodio (1000–2000 mg de NaCl). Si se consume en líquido, las concentraciones de sodio superiores a ~ 1000 mg/L (50 mmol/L) debe evitarse ya que esto puede reducir la palatabilidad de la bebida.

Se recomiendan cápsulas o pastillas de Na que se puedan tragar enteras, dejando así el agua sin tratar. Las cantidades ingeridas también deben compensarse con el sodio consumido de los alimentos que contienen sal, aunque debe tenerse en cuenta que es poco probable que la tasa recomendada de ingesta de sodio se logre solo con los alimentos.

Por lo tanto, sabiendo que la principal causa de la HAE es el hábito de un consumo excesivo de líquidos durante una carrera combinado con una ingesta inadecuada de sodio [estudio], es importante proporcionar una descripción completa tanto de las prácticas de hidratación como de la ingesta incorrecta de líquidos, así como de la ingesta de líquidos y cantidades de sodio.

Ingesta de líquidos durante el ejercicio
Deportes Momento Dosis Estudio
Ultramaratón Durante el ejercicio o competición, cada 20 min. 150–250 mllíquidos Nicholas Tiller
Competición de ultramaratón cada 1 hora 300–600 ml Nikolaidis Pantelis
Maratón cada 1 hora 400–800 ml Michael N Sawka
Independientemente del deporte durante el ejercicio 450–675 mL, por cada 0,5 kg de peso corporal perdido,

Conclusión

La ultramaratón es un deporte de constante crecimiento donde participan tanto atletas aficionados, como de élite de todo el mundo. Debido a su naturaleza dinámica y compleja, los corredores deben soportar innumerables tensiones fisiológicas que pueden afectar sustancialmente tanto la salud como el rendimiento.

El sodio es un elemento que no debe faltar en la dieta de las personas. Por lo tanto, la cantidad ideal de ingesta de sodio en el rango más amplio de la población parecía estar en el rango de 1,5 g/día. Sin embargo, es igualmente importante que los atletas de resistencia y ultramaratón consuman entre 300 y 600 mg/h. y mantengan una hidratación entrenada y personalizada.

¡Gracias por llegar hasta aquí y leernos en cada artículo que publicamos!

 

Artículos relacionados:

FACTORES LIMITANTES DE UN ULTRAMARATÓN

 

ADAPTACIÓN AL CALOR EN CORREDORES

BEBIDA ISOTÓNICA CASERA

ESTRATEGIA DE NUTRICIÓN EN TRAIL RUNNING

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