Introduction
Inadequate sleep is the source of fatigue, weakness and irritability, but it can also be due to dehydration.
Sometimes, even after drinking enough water, the body doesn’t get sufficiently hydrated, especially when there is a medical condition while living in a hot area and exercising a lot.
In that situation, increasing the electrolyte intake is crucial. Electrolytes are minerals that are necessary for the body. These minerals include calcium, potassium, chloride, magnesium and sodium. The body needs these electrolytes to hydrate, maintain pH balance and control muscle contractions.
They create charged ions when dissolved in water, which improves electrical signal flow and boosts the body’s general health and function.
What are electrolytes?
Electrolytes are minerals that carry electrically charged ions and are dissolved in polar solvents like water. They also assist in controlling important body functions. Numerous biological systems depend on electrolytes. They are minerals that carry an electrical charge when dissolved in water.
Electrolytes are stored in our bodies through the food we eat and the liquids we consume. Sodium, potassium, magnesium, calcium, phosphorus, chloride and bicarbonate are the essential minerals that conduct electrical charge. These minerals are dispersed throughout the body and assist vital physiological processes using their electrical charge.
Functions of electrolytes
Electrolytes are necessary for basic living processes, including.
- Maintaining neutral electric fields in the cells.
- Conditioning action potentials in the muscles and nerves.
- Essential for maintaining the health of the muscles and nervous system.
- By maintaining an optimal internal environment, electrolytes help stay hydrated and assist in the regulation of the internal pH.
Since the cells (particularly neurons, heart, and muscle) depend on electrolytes to maintain voltages across their cell membranes and transfer electrical impulses (nerve impulses, muscle contractions) between themselves and other cells, electrolytes are crucial to health. Despite changes in the body, the kidneys attempt to maintain stable electrolyte concentrations in the blood.
Symptoms of electrolyte imbalance
Electrolytes, the severity of imbalance and other factors affect the symptoms. A mild imbalance can go unnoticed.
The following is a list of symptoms of an electrolyte imbalance.
General symptoms
- Tiredness
- Aching or stiff joints.
- Nausea
- Vomiting
- Constipation.
Renal and urinary symptoms
- Dark urine
- Urine output decreased or increased.
Neurological symptoms
- Dizziness
- Tremor
- Muscular weakness
- Muscular twitches or spasms.
Symptoms involving mucous membranes and the skin
- Dry skin
- Bad breath and a dry mouth.
- Lack of perspiration.
How to maintain electrolyte balance?
The easiest way to maintain electrolyte balance is to eat a balanced diet with fruits, vegetables and other excellent sources of electrolytes. It’s important to stay hydrated.
Avoid engaging in strenuous activities when it’s hot out. One should consume water or an electrolyte drink during and after vigorous exercise. Before using an oral rehydration supplement, it is advisable to stay hydrated and consult a health care professional.
On experiencing electrolyte imbalance symptoms, one should consult a doctor immediately. Quick action may stop minor imbalances from getting worse.
6 best commonly used electrolyte drinks
Salt-Water
A small amount of salt added to water raises the electrolyte levels. Salt contains the minerals potassium, calcium, and magnesium in addition to sodium.
Sea salt and Himalayan pink salt are the ideal salts to use to enhance the water as they have undergone less processing than regular table salt.
Add a pinch of salt to a small glass of water for a post-workout drink.
Milk
When it comes to electrolyte drinks, cow’s milk is an underrated superstar. It provides a high amount of carbohydrates, protein and is naturally rich in electrolytes, including calcium, sodium and potassium.
Following a workout, the body can be refuelled and supported in muscle tissue regeneration by consuming this electrolyte drink. Milk is an excellent source of electrolytes, including calcium and potassium and also a balanced diet of protein and carbohydrates. Following an exercise, you can boost muscle tissue regeneration and replenish with these two macronutrients.
Given that the electrolyte, carbohydrate and protein content of milk is what makes it healthy, one can choose whole, low-fat or skim milk based on personal preferences.
Coconut Water
Coconut water is one of the most-liked natural electrolyte beverages that offer a variety of health benefits. It is a clear and transparent liquid available in coconut fruit. Although it has little sugar, coconut water is a healthy beverage as it contains essential electrolytes like salt, potassium, calcium and magnesium.
It also has low calorie than regular sports drinks, sodas, and juices, with 46 calories per cup (237 ml).
Fruit Juices
Electrolytes are abundant in fruit juices. The advantages are numerous in preparing fruit juice without adding sugar. The majority of fruit juices are high in potassium and phosphorus.
Several other electrolytes, including calcium and phosphorus, are also present in watermelon juice, providing almost 6% of the daily potassium and magnesium intake. L-citrulline, an amino acid that improves oxygen transport and athletic performance, is also present in watermelon juice.
Watermelon juice
We may also add watermelon juice to prevent electrolyte depletion and give water a delightful flavour. One of the best fruits for electrolytes to include in the diet is watermelon because it has a high concentration of magnesium and potassium and a low concentration of calcium and phosphorus. L-citrulline, an amino acid found in watermelon, can improve athletic performance by improving oxygen intake.
Electrolyte infused waters
Electrolyte-infused water is a great, low-calorie option to restore electrolytes and stay hydrated. Nevertheless, not every electrolyte water is the same.
Interestingly, some types of electrolyte-enhanced bottled water can be highly expensive and contain as few electrolytes as possible.
Certain products have higher levels of electrolytes and are specifically made to help with hydration and mineral replacement.
Although sodium, potassium, magnesium and calcium are typically found in electrolyte tablets, the precise amounts may vary depending on the brand chosen. Additionally, they frequently have low calories, little to no added sugar and a variety of unusual, exotic flavours, such as strawberries, lemon, orange, watermelon, etc.
Incorporate water with electrolytes into the post-workout routine. One can replenish the electrolytes and maintain a healthy hydration level without adding many calories.
Best electrolyte-rich foods
Focus on these foods rich in electrolytes whenever a person needs a boost to keep themselves fuelled and functioning effectively. Since they are whole foods, eating them will provide a wealth of additional vitamins, minerals and other nutrients.
Potassium
Potassium aids in the function of the neurons and muscles and prevents cramps. Best sources include
- Melon
- Beef
- Artichokes
- Beans
- Legumes
- Greens
- Sweet potato
- Avocado
- Bananas.
Sodium
Most of us get enough sodium from cooked foods, especially processed foods, which is important for maintaining hydration. The following food sources as healthy options.
- Pickles
- Olives
- Coconut water.
Calcium
While calcium is most well-known for its contribution to bone health, it also serves as a vital electrolyte that is necessary for heart rhythm regulation and muscle contraction. Suitable sources include
- Greens
- Milk
- Almonds
- Cheese
- Yoghurt.
Magnesium
This is a vital electrolyte that is essential for the movement of oxygen throughout the entire body. Suitable sources include
- Avocado
- Quinoa
- Noodles
- Whole wheat bread
- Spinach
- Lima beans
- Edamame
- Dark chocolate.
How to make electrolyte drinks at home?
Ingredients
- Water - 1 Cup
- Lemon juice - 2 teaspoon
- Salt - A tiny pinch
Method of preparation
Mix together all the ingredients. For enhanced taste, add flavour and sweetness, which is optional.
The potassium content in 8 ounces of a common sports drink is almost equal to two teaspoons of lemon juice.
110 mg of sodium are included in a pinch of salt, the same quantity as an 8-ounce serving of a sports drink. It is easy to make one’s own low-carb electrolyte drink.
Summary
The ideal way to maintain electrolyte balance is to have a balanced diet and enough water each day. However, an electrolyte drink or natural electrolyte beverages may enable the body to rehydrate and replenish fluid lost after strenuous activity, extreme heat or health issues like diarrhoea or vomiting.
Electrolytes are known to support neuronal signalling, pH equilibrium, muscle contraction and hydration. There are electrolyte drinks available, and it is also easy to prepare one’s own electrolyte drink at home, which helps the body function effectively.
FAQs
What are the three most important electrolytes?
How to treat electrolyte imbalance?
1. Coconut water - This doesn’t raise blood sugar levels due to its low sugar content.
2. Sports drinks or electrolytes - Since they include electrolytes, sports drinks also aid in replacing lost electrolytes.
3. Consume foods high in electrolytes.
