What do you think of when you hear the word electrolyte? It seems that most people know that they need electrolytes, especially after sweating profusely. But did you know that electrolytes are also important after drinking overnight (and before!)? And do you need electrolyte balance every day?
If not, you are not alone. Let me explain…
What is an electrolyte?
Electrolytes are minerals that dissolve in the water in your body and produce charged ions. Many important processes depend on the current generated.
The mineral electrolytes I refer to include:
- sodium
- Potassium
- chloride
- magnesium
- Bicarbonates
- phosphorus
Now, before I discuss further, I want to point out-although the media hope you don’t think so-sports drinks are not the only source of these minerals. In fact, the electrolytes in many sports drinks come from refined salt and synthetic sodium citrate and potassium dihydrogen phosphate. In addition, they also contain a lot of other waste, such as artificial colors, modified corn starch and sugar.
Why does your body need electrolytes?
Maintaining a good balance of electrolytes is essential to your health, because electrolytes mix with each other and various other internal structures to assist in various important functions.
The main function of electrolyte
- Maintain the best fluid balance so that your cells will not explode or shrink
- Regulate nerve function, allowing your nerves (and other tissues) to send and receive key signals throughout the body
- Contract and relax muscle tissue, including biceps and heart
- Regulate the pH value in the blood
It is also worth noting that in addition to acting as electrolytes, these minerals also play many other important roles in the body. For example, both calcium and magnesium are necessary for strong bones and teeth. Calcium is also involved in blood clotting. Magnesium is involved in more than 300 biological processes, including energy production and DNA synthesis.
Electrolyte balance disruptor
You may already know that your body loses electrolytes through sweat, which can cause imbalances, especially after strenuous or prolonged activities. Therefore, it makes sense that you want to replenish electrolytes after exercise.
When the weather gets warmer, you may also experience electrolyte imbalances, and, as I mentioned above, after a night of drinking too many cocktails, because your body uses electrolytes to convert toxins in alcohol and pass urine Expel them.
What else causes electrolyte imbalance?
- Not drinking enough water.However, drinking Too much Water, especially in the absence of electrolytes, can also be a problem.
- Frequent episodes of diarrhea or vomiting cause rapid fluid loss.
- Kidney disease, because your kidneys are responsible for regulating the concentration of electrolytes.
- Malnutrition. Processed junk food contains almost no electrolytes. On the other hand, whole foods from nature are rich in them.
Fast weight loss can also lead to electrolyte imbalance, so it is very important to pay close attention to fluid and electrolyte intake during weight loss.
What are the signs of electrolyte imbalance?
You may experience many symptoms due to electrolyte imbalance. It really depends on which electrolytes are abnormal and whether your levels are too high or too low. But in general, here are some common signs:
- twitch
- weakness
- fatigue
- Muscle cramps
- Unstable heartbeat
- Increased or decreased blood pressure
- lose the way
- numbness
- Dizziness
- Vomit
- Loss of consciousness
What is the healthiest way to balance electrolytes?
- Don’t drink Gatorade! (Or any sports drink really)
- Instead, drink electrolyte drinks with as little as zero sugar, or, my personal favorite, Bone broth, It is a solid source of hydration, protein and minerals (such as potassium).
- Eat a nutritious diet that includes colorful fruits and vegetables, wild fish, nuts, seeds, and meat from animals raised on healthy pastures
- Keep moisture, especially at high temperatures
- Replenish after prolonged and/or strenuous exercise and after rapid fluid loss
What is the best source of electrolyte supplement?
Although all electrolytes are important and must be consumed daily, the two main electrolytes lost through sweat include sodium and potassium. However, for light exercise, as long as you still eat a diet rich in minerals, filtered water is usually all you need.
When the water is not enough, add ⅛-¼ teaspoon of sea salt to the water, and then eat half an avocado or a whole banana. However, if you add ⅛-¼ teaspoon of sea salt and a cup of spinach to your milkshake after exercise, you will get healthy doses of sodium, calcium, magnesium, potassium, and phosphorus and many other nutrients. Now this is impressive!
Many people rely on coconut water, which is another option. It is a good source of potassium. One cup provides approximately 250 mg of sodium. But after strenuous or prolonged exercise, especially in warm weather, this may not be enough for fitness enthusiasts. Two cups provide quite a bit of sugar.
Bone broth for “pre-game”
If you are going out overnight and want to enjoy some food and cocktails, Bone broth It will help provide your body with a good nutritional balance before you go… with It makes you full, so you may actually eat and drink less. Now, I am not saying that it will cure or prevent hangovers, but by providing your body with the necessary nutrients and electrolytes-which also supports optimal intestinal health-you are helping your body function its best.
To maintain electrolyte balance, you must first pay attention to your activities, weather, fluid intake and output, etc. Take care. It’s all about balance.
