What are electrolytes?

 

However, the body’s requirement for water varies on a number of factors:

• the climate (the hotter, the more water the body needs)

• physical activity

• fever

• diarrhea or vomiting

And while there technically is no such thing as over-hydration, too much water too fast can cause water toxicity, as the kidneys can only excrete so much water at once. This can cause hyponatremia, which means the blood levels of sodium are too low while water intake is too high. However, this is more likely to happen when the kidneys do not function properly.

 

Dehydration

Dehydration is when there is a lack of fluid in the human body, which is usually expressed through the following symptoms:

• fatigue

• confusion

• dizziness

• short-term memory loss

• mood changes, like increased irritability or depression

• cramps

• heat stroke

• seizures

• a drop in blood pressure

Symptoms can start at as little as a 2% water deficit.

 

Dehydration can also increase a person's risk of these medical conditions:

• UTI

• Kidney stones

• Gallstones

• Constipation

 

Usually the human body signals the need for water through thirst.

However, thirst declines with age as well as with certain conditions, like a stroke or dementia.

An inadequate sense of thirst also appears to be common among athletes, sick people and children.

Other risks for dehydration include working or exercising in a hot and/or humid climate.

 

To prevent dehydration and in order to maintain a healthy level of fluid in the human body, researchers recommend a water intake of 2,1 liters per day for women over 19 years of age and 3,1 liters per day for men over 19.

 

Electrolytes

Another word that is constantly used but rarely truly understood. So let me explain.

Electrolytes are tonic or ionized minerals that are essential for the human body. They are the minerals that are lacking when someone is dehydrated. These minerals are sodium, potassium, magnesium, calcium and phosphorus.

Electrolytes

• regulate muscle contractions

• help balance pH levels

• keep the body hydrated

• control the nervous system functions

 

A lack of electrolytes can often go hand in hand with dehydration and is displayed by similar symptoms: 

• fatigue 

• headaches 

• nausea 

• cramps 

• low energy

 

A loss of electrolytes occurs through sweating and urine, vomiting, diarrhea and through the consumption of alcohol.

 

So how can you consume electrolytes?

Usually through food and water, as a well-balanced and nutritious diet with healthy and whole foods contains all necessary minerals. 

What about electrolyte drinks?

Oftentimes these drinks contain a lot of sugar and salt, while not containing many electrolytes. Therefore, they often do not fulfill their purpose, which is replenishing the body’s electrolyte levels adequately.

In order to supply the body with adequate levels, these drinks need to contain adequate amounts of these minerals, which I will break down for you in more detail. I will explain what the individual minerals do, why they are important and what adequate daily consumption is.

Sodium  (recommended daily intake 1.500 mg)

Sodium is responsible for nerve impulses, the contraction and relaxation of muscles and the maintenance of proper balance of water and minerals. It also balances ions, prevents the loss of water, prevents cramps, removes excess CO2, helps develop the brain, improves teeth and skin and prevents dryness.

A lack of sodium can cause: nausea, vomiting, a loss of energy, confusion, seizures

Food: Seafood, vegetable juice, cured meat, pickled cucumber, roasted sunflower seeds

 

Potassium  (recommended daily intake 4.000 mg)

Potassium helps maintain normal levels of fluid in cells, supports normal blood pressure, helps muscle contraction, improves bone health and supports the digestive system. It also regulates sugar, retains fluid, builds muscles and decreases fatigue.

A lack of potassium can lead to weakness, fatigue, muscle cramps and confusion.

Food: Apricots, dry fruit, avocado, apple, banana, leafy greens, tomato, eggplant, cucumber zucchini, carrots, potatoes, sweet potatoes, legumes, milk, yoghurt, meat

 

Calcium  (recommended daily intake 1.000 mg)

Calcium aids in building and maintaining strong bones, supports the heart, muscles and nerves as well as teeth. It helps protect gums.

A lack of calcium can cause weakened bones, dry skin, coarse hair, fatigue, muscle pains, cognitive issues and seizures.

Food: seeds, cheese, yoghurt, sardines, beans and lentils, almonds, leafy greens, rhubarb, edamame, tofu, figs, milk

Phosphorus  (recommended daily intake 700 mg)

Phosphorus helps activate enzymes, keeps blood pH in a normal range, regulates nerves and muscles, is the building block of genes and the body’s major source of energy. It supports bones, teeth and cells, aides with kidney health and digestion, supports brain function, regulates hormones, decreases muscle weakness and fatigue.

A lack of phosphorus can lead to a loss of appetite, anxiety, fragile bones, stiff joints, fatigue, irregular breathing, weakness and weight change.

Food: dairy, meat, eggs, nuts, legumes, seafood, whole grains, beans and lentils, soy, amaranth

 

Magnesium  (recommended daily intake 300 mg)

Magnesium is a key factor in heart, bone and muscle health, it assists enzymes carry out chemical reactions (building proteins and strong bones), regulates blood sugar and blood pressure. It also assists with muscle contractions, supports a steady heartbeat, reduces stress and can improve symptoms of anxiety and depression.

A lack of magnesium can cause high blood pressure, heart disease and diabetes.

Food: dark chocolate, avocado, nuts, legumes, tofu, seeds, whole grains, fatty fish

 

Iron  (recommended daily intake 15 mg)

Iron supports a healthy brain development, normal production and function of cells and hormones and is part of hemoglobin, which is responsible for carrying oxygen cells all over the body. It supports muscle and brain function, help regulate body temperature, boosts immunity and helps with fatigue.

A lack of iron can result in fatigue, shortness of breath, weakness, heart palpitations, poor focus and headaches.

Food: tofu, beans, tomato, lentils, spinach, shellfish, red meat, liver

Final thoughts

As I stated, these minerals can be found in a wide variety of foods, meaning it is not a necessity to consume supplements in order to consume an adequate amount of electrolytes.

However, if you feel like you do not consume enough electrolytes naturally, whether it is because your diet isn’t well-balanced, you live in a hot and/or humid climate, you train or work hard and sweat a lot, you’ve had alcohol yesterday or have been sick (especially any stomach virus with vomiting or diarrhea), it is possible to consume electrolytes via supplements. In fact, in cases like the ones I just mentioned, it can actually be helpful to consume electrolytes through supplements.

BUT, please keep in mind that some of these drinks do NOT actually contain a lot of electrolytes and instead mainly consist of sugar and salt. So before you drink or buy one, look at the ingredients and make sure they actually contain adequate amounts of sodium, potassium, magnesium, calcium and phosphorus, otherwise they are not true electrolytes and will not adequately help hydrate your body. And it never hurts to do your own research on any of the topics I talked about (or any topic at all for that matter).

So whether you eat more of the foods I listed or you choose to supplement electrolytes, the choice is yours, do whatever works best for you and what you feel most comfortable with. Just make sure that if you do buy a supplement, you actually get what you’re paying for.