How to replenish electrolytes?

"Electrolyte" is the general term for particles that have a positive or negative electrical charge. In nutrition, the term refers to essential minerals found in blood, sweat, and urine.

Electrolytes found in the human body include:

  • sodium
  • potassium
  • calcium
  • magnesium
  • phosphate
  • baking soda
  • chlorides

Article index

  • Electrolyte imbalance is dangerous to health
  • Do you need more electrolytes if you sweat a lot?
  • Dietary sources of electrolytes
  • Should you supplement your diet with electrolytes?
  • Guidelines for maintaining good hydration and electrolyte balance during activity

Electrolyte imbalance is dangerous to health

In some circumstances, blood levels of electrolytes They can become too high or low, causing an electrolyte imbalance. Electrolyte disturbances can be harmful to your health and they can even be fatal in extreme cases. Electrolyte imbalance often occurs due to dehydration caused by excessive sweating, vomiting, or diarrhea.

Some medical conditions, including kidney disease, eating disorders, and injuries like severe burns, can also cause an electrolyte imbalance..

Electrolyte imbalances can cause symptoms What:

  • fatigue
  • fast or irregular heartbeat
  • numbness in the limbs
  • confusion
  • muscle weakness and cramps
  • Headaches
  • lack of appetite
  • nausea
  • dizziness
  • swelling

If you suspect you may have a electrolyte imbalance, discuss your symptoms with your doctor and perform the necessary tests.

Do you need more electrolytes if you sweat a lot?

When you sweat, you lose both water and electrolytes, especially sodium and chloride. As a result, prolonged exercise or other activities (such as gardening), especially when done in hot conditions, can cause a significant loss of electrolytes.

Most adults with a western diet typically consume significantly more sodium than recommended. For this reason, it is not necessary to additionally replace sodium lost through sweat. Calcium, magnesium and potassium are completely different, generally lacking for most people.

Athletes who exercise regularly or people who exercise in hot conditions, as well as people who limit their intake of salt and processed foods, should consider regular electrolyte replacement in the form of a drink, for example.

Dietary sources of electrolytes

The best way to achieve and maintain electrolyte balance It is through a healthy and balanced diet. The main sources of electrolytes are fruits and vegetables, but table salt is a common source of sodium and chloride in the Western diet..

The listed electrolytes can be found in the following products:

  • sodium: pickled, smoked and pickled foods, cheese, cold cuts and table salt
  • chlorides: table salt
  • potassium: fruits and vegetables, such as bananas, avocados, and sweet potatoes
  • magnesium: seeds and nuts, cocoa, chocolate,
  • calcium: dairy products, green leafy vegetables, figs, sesame.

Should you supplement your diet with electrolytes?

For most people, a balanced diet that contains natural sources of electrolytes should be enough. In the case of people who play sports, work hard or sweat a lot, it is advisable supplement electrolytes with the right supplements. In addition, electrolyte replacement can be helpful in certain circumstances, such as during vomiting and diarrhea, as well as with high fever or when taking diuretics in which electrolyte losses are excessive. Electrolytes should be taken according to package directions.

Guidelines for maintaining good hydration and electrolyte balance during activity

If your urine is light to straw colored (before a run or training session), you are well hydrated.

If a sports or training event lasts more than 30 minutes, you should look for a sports drink that contains electrolytes.

The weightloss after training / competition of more than 2 percent of your body weight indicates a significant dehydration; so it is almost certain that you must replenish electrolytes.

Summary Article Name How to replenish electrolytes? Description "Electrolyte " is the general term for particles that have a positive or negative electrical charge. Discover all the information in this article. Author Natalia

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