Electrolytes are minerals that our bodies need to maintain intracellular fluid balance, perform an exercise, and nutrient uptake. If one is not consuming enough or too many electrolytes, serious, and sometimes fatal results can occur. Below we'll go over the 6 electrolytes, their main functions, how much you should be consuming, and how to get electrolytes into your body.
The six electrolytes are sodium, potassium, calcium, chloride, magnesium, and phosphate. All are electrically charged minerals and obtained by food and drink. Each electrolyte has certain ranges that need to be obtained and these ranges can be found via a blood test. Electrolytes have various functions- as you previously read but, we'll go into a little detail below and what can cause your electrolytes to become unbalanced.
Function of Electrolytes
- Keep your blood pH in a normal range (7.35-7.45)
- Regulate fluid levels in blood plasma and body
- Facilitate muscle contractions
- Assist with transmission of nerve signals from muscles, heart and nerve cells to other cells
- Enable blood clotting
- Help with building of new tissue
Causes of Electrolyte Imbalances
- Fluid loss from vomiting, diarrhea, sweating, or fever
- Insufficient fluids and food
- Chronic respiratory problems
- Above normal blood pH
- Medications: steriods, diuretics, laxatives
Thus, if you're active and are working out in humid weather, keeping your electrolytes in check will allow you to perform at a consistent level. If you're sick, get electrolytes. Now that you understand why they're important, how can you get them in your system?
Foods/Drinks that have electrolytes
- Good ol' sports drinks: Gatorade, Powerade, etc.
- spinach/kale
- turkey
- potatoes
- beans
- avocados
- oranges
- soybeans
- strawberries
- bananas
- milk
- almonds
The list does go on. Check out this site for more https://www.myfooddata.com/articles/high-electrolyte-foods.php otherwise, a simple search will show you most of what I stated. Eating or drinking these foods and drinks on a consistent basis should not cause you to over-consume electrolytes, except sodium. Control your sodium intake by eliminating processed foods and those high in salt.
Supplementation of Electrolytes
This topic probably makes you think of sports drinks and supplements. Sports drinks are recommended for athletes during and after exercise. For the average joe, a sports drink may not be a bad idea if you're exercising in extremely humid weather and are prone to excessive sweating.
Concerning pills, there's usually no need to supplement sodium and chloride because there is typically plenty consumed through diet. If you're prone to muscle cramps, look to supplement with magnesium. Otherwise, eat WHOLE FOODS, drink plenty of water and you'll be fine.
Deficiency/Excess Symptoms
If you're consuming a diet full of whole foods and drinking enough fluids, deficiency rarely occurs. However, conditions of severe dehydration, extended periods of strenuous exercise without proper hydration or replenishment of electrolytes, and renal disease can cause deficiencies. Key symptoms are dizziness, edema, fluid balance problems, and inhibited performance. Above normal sodium and chloride intake (from food) can cause fluid imbalances, hypertension, and edema. Excess potassium intake (18+ grams) can prove fatal via cardiac arrest. For more information, check out https://www.roswellpark.org/cancertalk/201808/electrolytes-what-are-they-what-happens-if-you-dont-have-enough
To conclude, electrolytes ARE extremely important. They are electrically charged minerals and compounds in your body that control fluid absorption in the body. They also assist with muscle contraction, nerve function, nutrient absorption, and other important bodily functions. Eating a diet filled with whole foods and drinking adequate amounts of fluids will be sufficient in maintaining a healthy electrolyte level but sometimes, supplementation may need to occur through supplements and sports drinks- especially during the summer months and during longer training sessions.
~ Coach Karina, BS- Kinesiology, CF L1 Trainer, USAW Sports Performance Coach
References
Gastlu, D., MS, MFS, & Hatfield, F. C., PhD. (2018). Sports Nutrition. Carpinteria, CA: International Sports Sciences Association.
