Definition, Functions, Imbalance and Sources

Electrolytes are involved in many essential processes in your body.

They play a role in conducting nervous impulses, contracting muscles, keeping you hydrated and regulating your body’s pH levels (1, 2, 3, 4).

Therefore, you need to get an adequate amount of electrolytes from your diet to keep your body functioning as it should.

This article takes a detailed look at electrolytes, their functions, the risk of imbalance and possible sources.

“Electrolyte” is the umbrella term for particles that carry a positive or negative electric charge (5).

In nutrition, the term refers to essential minerals found in your blood, sweat and urine.

When these minerals dissolve in a fluid, they form electrolytes — positive or negative ions used in metabolic processes.

Electrolytes found in your body include:

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

These electrolytes are required for various bodily processes, including proper nerve and muscle function, maintaining acid-base balance and keeping you hydrated.

Summary

Electrolytes are minerals that carry an electric charge. They’re found in your blood, urine and sweat and are vital to specific processes that keep your body functioning as it should.

Electrolytes are crucial to keeping your nervous system and muscles functioning and your internal environment balanced.

Nervous System Function

Your brain sends electrical signals through your nerve cells to communicate with the cells throughout your body.

These signals are called nervous impulses, and they’re generated by changes to the electrical charge of the nerve cell membrane (6).

The changes occur due to the movement of the electrolyte sodium across the nerve cell membrane.

When this happens, it sets off a chain reaction, moving more sodium ions (and the change in charge) along the length of the nerve cell axon.

Muscle Function

The electrolyte calcium is needed for muscle contraction (7).

It allows muscle fibers to slide together and move over each other as the muscle shortens and contracts.

Magnesium is also required in this process so that the muscle fibers can slide outward and muscles can relax after contraction.

Proper Hydration

Water must be kept in the right amounts both inside and outside each cell in your body (8).

Electrolytes, particularly sodium, help maintain fluid balance through osmosis.

Osmosis is a process where water moves through the wall of a cell membrane from a dilute solution (more water and fewer electrolytes) toward a more concentrated solution (less water and more electrolytes).

This prevents cells from bursting from being too full or shriveling up due to dehydration (9).

Internal pH Levels

To stay healthy, your body needs to regulate its internal pH (10).

pH is a measure of how acidic or alkaline a solution is. In your body, it’s regulated by chemical buffers, or weak acids and bases, which help minimize changes in your internal environment.

For example, your blood is regulated to stay at a pH of around 7. 35 to 7.45. If it deviates from this, your body can’t function properly, and you become unwell.

Having the right balance of electrolytes is fundamental to maintaining your blood pH level (10).

Summary

Electrolytes are essential for keeping your nervous system and muscles functioning. They also ensure that your body’s internal environment is optimal by keeping you hydrated and helping regulate your internal pH.

In some circumstances, electrolyte levels in your blood can become too high or low, causing an imbalance (11, 12, 13).

Disturbances in electrolytes can have a harmful effect on your health and can even be fatal in rare cases (14).

Electrolyte imbalances often occur due to dehydration caused by excess heat, vomiting or diarrhea. This is why you should be mindful of replacing any lost fluids when it’s hot or when you’re sick (15).

Some illnesses, including kidney disease, eating disorders and injuries like severe burns, can cause electrolyte imbalances as well (16, 17, 18, 19).

If you have a mild electrolyte disturbance, you probably won’t experience any symptoms.

However, more severe imbalances can cause symptoms like (20, 21):

• Fatigue
• Fast or irregular heartbeat
• Numbness and tingling
• Confusion
• Muscle weakness and cramping
• Headaches
• Convulsions

If you suspect you have an electrolyte imbalance, be sure to discuss your symptoms with your doctor.

Summary

Electrolyte imbalances most commonly occur when people are severely dehydrated due to vomiting, diarrhea or excessive sweating. Severe imbalances can interfere with the way your body functions.

When you sweat, you lose both water and electrolytes, especially sodium and chloride.

As a result, long periods of exercise or activity, particularly in the heat, can cause significant electrolyte loss.

It’s estimated that sweat contains about 40–60 mmol of sodium per liter on average (22).

But the actual amount of electrolytes lost through sweat can vary from person to person (23, 24).

In the US, the maximum recommended intake for sodium is 2,300 mg per day — which is equivalent to 6 grams or 1 teaspoon of table salt (25).

Since around 90% of American adults consume way more than this, most people don’t need to replace sodium lost from sweat (26).

However, certain populations, such as endurance athletes who are exercising for more than two hours or those who exercise in extreme heat, may want to consider drinking electrolyte-enriched sports drinks to replace their losses (27).

For everyone else, getting the normal amount of sodium from foods and drinking water to remain hydrated is enough.

Summary

You lose water and electrolytes, particularly sodium, when you sweat. However, the sodium consumed through your diet is normally enough to cover any losses.

The best way to reach and maintain electrolyte balance is through a healthy diet.

The main food sources of electrolytes are fruits and vegetables. However, in the Western diet, a common source of sodium and chloride is table salt.

Below are some foods that provide electrolytes (28, 29, 30):

• Sodium: Pickled foods, cheese and table salt.
• Chloride: Table salt.
• Potassium: Fruits and vegetables like bananas, avocado and sweet potato.
• Magnesium: Seeds and nuts.
• Calcium: Dairy products, fortified dairy alternatives and green leafy vegetables.

Electrolytes like bicarbonate are naturally produced in your body, so you don’t need to worry about including them in your diet.

Summary

Electrolytes are found in many foods, including fruits, vegetables, dairy, nuts and seeds.

Some people drink electrolyte water or supplement with electrolytes like sodium and calcium to ensure they get enough.

However, a balanced diet that includes sources of electrolytes should suffice for most.

Your body can typically regulate electrolytes efficiently and keep them at the right levels.

But in some circumstances, such as during bouts of vomiting and diarrhea where electrolyte losses are excessive, supplementing with a rehydration solution that contains electrolytes could be useful (31).

The amount you’ll need to consume will depend on your losses. Always read the instructions on over-the-counter replacement solutions.

Also note that unless you have low levels of electrolytes due to excessive losses, then supplementing can cause abnormal levels and possibly illness (32).

It’s best to first consult your doctor or pharmacist before supplementing with electrolytes.

Summary

If you eat a balanced diet that contains good sources of electrolytes, supplementing is usually unnecessary.

Electrolytes are minerals that carry an electrical charge when dissolved in water.

They’re vital for your nervous system, muscles and maintaining an optimal body environment.

Most people meet their electrolyte needs through a balanced diet, though imbalance may occur if you’re dehydrated due to illness or excess heat.

If you suspect you have an electrolyte imbalance, speak with your doctor.

Definition, Functions, Imbalance and Sources

Electrolytes are involved in many essential processes in your body.

They play a role in conducting nervous impulses, contracting muscles, keeping you hydrated and regulating your body’s pH levels (1, 2, 3, 4).

Therefore, you need to get an adequate amount of electrolytes from your diet to keep your body functioning as it should.

This article takes a detailed look at electrolytes, their functions, the risk of imbalance and possible sources.

“Electrolyte” is the umbrella term for particles that carry a positive or negative electric charge (5).

In nutrition, the term refers to essential minerals found in your blood, sweat and urine.

When these minerals dissolve in a fluid, they form electrolytes — positive or negative ions used in metabolic processes.

Electrolytes found in your body include:

• Sodium
• Potassium
• Chloride
• Calcium
• Magnesium
• Phosphate
• Bicarbonate

These electrolytes are required for various bodily processes, including proper nerve and muscle function, maintaining acid-base balance and keeping you hydrated.

Summary

Electrolytes are minerals that carry an electric charge. They’re found in your blood, urine and sweat and are vital to specific processes that keep your body functioning as it should.

Electrolytes are crucial to keeping your nervous system and muscles functioning and your internal environment balanced.

Nervous System Function

Your brain sends electrical signals through your nerve cells to communicate with the cells throughout your body.

These signals are called nervous impulses, and they’re generated by changes to the electrical charge of the nerve cell membrane (6).

The changes occur due to the movement of the electrolyte sodium across the nerve cell membrane.

When this happens, it sets off a chain reaction, moving more sodium ions (and the change in charge) along the length of the nerve cell axon.

Muscle Function

The electrolyte calcium is needed for muscle contraction (7).

It allows muscle fibers to slide together and move over each other as the muscle shortens and contracts.

Magnesium is also required in this process so that the muscle fibers can slide outward and muscles can relax after contraction.

Proper Hydration

Water must be kept in the right amounts both inside and outside each cell in your body (8).

Electrolytes, particularly sodium, help maintain fluid balance through osmosis.

Osmosis is a process where water moves through the wall of a cell membrane from a dilute solution (more water and fewer electrolytes) toward a more concentrated solution (less water and more electrolytes).

This prevents cells from bursting from being too full or shriveling up due to dehydration (9).

Internal pH Levels

To stay healthy, your body needs to regulate its internal pH (10).

pH is a measure of how acidic or alkaline a solution is. In your body, it’s regulated by chemical buffers, or weak acids and bases, which help minimize changes in your internal environment.

For example, your blood is regulated to stay at a pH of around 7.35 to 7.45. If it deviates from this, your body can’t function properly, and you become unwell.

Having the right balance of electrolytes is fundamental to maintaining your blood pH level (10).

Summary

Electrolytes are essential for keeping your nervous system and muscles functioning. They also ensure that your body’s internal environment is optimal by keeping you hydrated and helping regulate your internal pH.

In some circumstances, electrolyte levels in your blood can become too high or low, causing an imbalance (11, 12, 13).

Disturbances in electrolytes can have a harmful effect on your health and can even be fatal in rare cases (14).

Electrolyte imbalances often occur due to dehydration caused by excess heat, vomiting or diarrhea. This is why you should be mindful of replacing any lost fluids when it’s hot or when you’re sick (15).

Some illnesses, including kidney disease, eating disorders and injuries like severe burns, can cause electrolyte imbalances as well (16, 17, 18, 19).

If you have a mild electrolyte disturbance, you probably won’t experience any symptoms.

However, more severe imbalances can cause symptoms like (20, 21):

• Fatigue
• Fast or irregular heartbeat
• Numbness and tingling
• Confusion
• Muscle weakness and cramping
• Headaches
• Convulsions

If you suspect you have an electrolyte imbalance, be sure to discuss your symptoms with your doctor.

Summary

Electrolyte imbalances most commonly occur when people are severely dehydrated due to vomiting, diarrhea or excessive sweating. Severe imbalances can interfere with the way your body functions.

When you sweat, you lose both water and electrolytes, especially sodium and chloride.

As a result, long periods of exercise or activity, particularly in the heat, can cause significant electrolyte loss.

It’s estimated that sweat contains about 40–60 mmol of sodium per liter on average (22).

But the actual amount of electrolytes lost through sweat can vary from person to person (23, 24).

In the US, the maximum recommended intake for sodium is 2,300 mg per day — which is equivalent to 6 grams or 1 teaspoon of table salt (25).

Since around 90% of American adults consume way more than this, most people don’t need to replace sodium lost from sweat (26).

However, certain populations, such as endurance athletes who are exercising for more than two hours or those who exercise in extreme heat, may want to consider drinking electrolyte-enriched sports drinks to replace their losses (27).

For everyone else, getting the normal amount of sodium from foods and drinking water to remain hydrated is enough.

Summary

You lose water and electrolytes, particularly sodium, when you sweat. However, the sodium consumed through your diet is normally enough to cover any losses.

The best way to reach and maintain electrolyte balance is through a healthy diet.

The main food sources of electrolytes are fruits and vegetables. However, in the Western diet, a common source of sodium and chloride is table salt.

Below are some foods that provide electrolytes (28, 29, 30):

• Sodium: Pickled foods, cheese and table salt.
• Chloride: Table salt.
• Potassium: Fruits and vegetables like bananas, avocado and sweet potato.
• Magnesium: Seeds and nuts.
• Calcium: Dairy products, fortified dairy alternatives and green leafy vegetables.

Electrolytes like bicarbonate are naturally produced in your body, so you don’t need to worry about including them in your diet.

Summary

Electrolytes are found in many foods, including fruits, vegetables, dairy, nuts and seeds.

Some people drink electrolyte water or supplement with electrolytes like sodium and calcium to ensure they get enough.

However, a balanced diet that includes sources of electrolytes should suffice for most.

Your body can typically regulate electrolytes efficiently and keep them at the right levels.

But in some circumstances, such as during bouts of vomiting and diarrhea where electrolyte losses are excessive, supplementing with a rehydration solution that contains electrolytes could be useful (31).

The amount you’ll need to consume will depend on your losses. Always read the instructions on over-the-counter replacement solutions.

Also note that unless you have low levels of electrolytes due to excessive losses, then supplementing can cause abnormal levels and possibly illness (32).

It’s best to first consult your doctor or pharmacist before supplementing with electrolytes.

Summary

If you eat a balanced diet that contains good sources of electrolytes, supplementing is usually unnecessary.

Electrolytes are minerals that carry an electrical charge when dissolved in water.

They’re vital for your nervous system, muscles and maintaining an optimal body environment.

Most people meet their electrolyte needs through a balanced diet, though imbalance may occur if you’re dehydrated due to illness or excess heat.

If you suspect you have an electrolyte imbalance, speak with your doctor.

mechanism of action, effect on the body and properties

The vast majority of people who practice physical activity have heard of macronutrients and their effect on body structure and body function. Many people, taking care of the appearance of their body, control the amount of proteins, carbohydrates and fats in each meal. However, few people pay attention to micronutrients, especially electrolytes found in food and water. Their influence on the overall functioning of our body is enormous.

What are electrolytes

Electrolytes are bioelements that dissolve in our body fluids. These include sodium, potassium, calcium and magnesium. The appropriate concentration of the mentioned minerals ensures the maintenance of the acid-base balance and homeostasis of the body. Electrolytes dissolved in water fill intercellular spaces throughout the body, from blood vessels to digestive juices in the stomach. Too little or too much supply of one of the electrolytes will affect the work of all systems and organs.

Effects on the nervous and muscular systems

The ability of electrolytes to conduct nerve impulses directly affects the functioning of the nervous system. Too low a sodium level limits nerve conduction from the brain to body cells and muscles, which in the case of people involved in strength sports will significantly affect their results. In addition, electrolytes play a key role in the mechanism of muscle contraction and relaxation. Thus, an imbalance in the acid-base balance will have a direct impact on the functioning of the heart and its ability to carry blood and oxygen throughout the body. In addition, electrolytes regulate the body’s water metabolism, ensuring the smooth operation of all cells.

Sodium and potassium

Sodium is the most important element in the group of electrolytes. Its most important task is to maintain adequate blood pressure and balance the volume of fluid in the body. It ensures the exchange of water between cells and the body. Potassium, on the other hand, affects neuromuscular conduction and the mechanism of muscle contraction, including the heart muscle. People who care about the quality of their food and avoid processed foods should pay special attention to the addition of sodium to food, especially in cases of intense training. Good sources of these ingredients are tomatoes, avocados, bananas, and dried figs.

Calcium and Magnesium

Calcium and magnesium ions are the main building blocks of bones, ensuring proper growth, density and strength. In addition, they affect the process of blood clotting and heart function. An increased need for magnesium occurs in cases of increased stress, pregnancy or intense physical exertion. Symptoms of a deficiency of these elements are muscle cramps and blinking of the eyelids. Foods rich in calcium and magnesium include primarily milk and dairy products, cocoa, almonds, pumpkin seeds and oatmeal.

Causes of electrolyte deficiency

The main cause of electrolyte leaching from the body is gastrointestinal diseases that cause vomiting and diarrhea. Along with emptying the contents of the stomach and intestines, a significant amount of water and mineral salts are washed out. The second reason for electrolyte loss is heat. During high temperatures, the body protects itself from overheating by creating a protective layer on the skin in the form of sweat. Along with sweat, the body gets rid of mineral salts. Intense physical activity or physical work that also provokes increased sweating can also be problematic in this matter.

Electrolyte deficiency symptoms

Warning symptoms indicating a deficiency may include general weakness, loss of energy, lethargy and malaise. Failure to make changes in the presence of these symptoms, which are often underestimated or attributed to a worse location on a given day, can lead to more serious problems in the form of dizziness and nausea. Alarmingly low electrolyte levels will have the most serious consequences for the body in the form of heart problems, high blood pressure, muscle tremors or paralysis.

Countermeasures

The best way to protect yourself from mineral deficiencies is adequate prevention in the form of good hydration. A person should drink several liters of water of medium or high mineral content every day. It is recommended to drink tomato juice and coconut water regularly. During hot weather or intense workouts, use appropriate isotonic drinks or special electrolyte powders. It is possible to make an effective isotonic moisturizer at home using the right proportions of ingredients such as water, honey, lemon, salt, mint, and ginger.

Conclusion

The human body is a perfectly designed machine that requires the right amount of nutrients in the form of food to function effectively. Mineral salts, despite the fact that they fill every cell of the body and determine the work of all systems and organs, are very often neglected. Failure to maintain normal electrolyte levels can lead to serious consequences, including irregular heartbeats, dizziness, and high blood pressure. Proper electrolyte levels should be provided especially to people who do intense training, because even a small deficiency will significantly reduce work readiness, training quality, or athletic performance.

Sources:

Maughan R.J., Shirreffs S. M. Dehydration and rehydration in competitive sport. Scand. J. Med. sci. sports. 2010;20:40–47. doi: 10.1111/j.1600-0838.2010.01207.x.

Davis J.K., Baker L.B., Barnes K., Ungaro C., Stofan J. Thermoregulation, Fluid Balance, and Sweat Losses in American Football Players. Sports Med. 2016;46:1391–1405. doi: 10.1007/s40279-016-0527-8.

Villiger M., Stoop R., Vetsch T., Hohenauer E., Pini M., Clarys P., Pereira F., Clijsen R. Evaluation and review of body fluids saliva, sweat and tear compared to biochemical hydration assessment markers within blood and urine. Eur. J.Clin. Nutr. 2018;72:69-76. doi: 10.1038/ejcn.2017.136.

Maughan R.J. Investigating the associations between hydration and exercise performance: Methodology and limitations. Nutr. Rev. 2012;70:S128-S131. doi: 10.1111/j.1753-4887.2012.00536.x.

O’Brien C., Young A.J., Sawka M.N. Bioelectrical impedance to estimatechanges in hydration status. Int. J. Sports Med. 2002;23:361–366. doi: 10.1055/s-2002-33145.

World Health Organization. Global Recommendations on Physical Activity for Health. World Health Organization; Geneva, Switzerland: 2010. pp. 1–58.

O’onovan G., Blazevich A.J., Boreham C., Cooper A.R., Crank H., Ekelund U., Fox K.R., Gately P., Giles-Corti B., Gill J.M., et al. The ABC of Physical Activity for Health: A consensus statement from the British Association of Sport and Exercise Sciences. J. Sports Sci. 2010;28:573–591. doi: 10.1080/02640411003671212.

6.4 The role of electrolytes in the life of the body

Electrolytes
play an important role in life
organism. Total cation content
in blood plasma ~154
mmol/l. K
the most important cations are Na ⁺ ,
K ⁺ ,
Ca ²⁺ ,
Mg ²⁺ .

General
plasma anion content ~154
mmol/l. K
the most important anions are Cl ^– ,
HCO ₃ ^– ,
SO ₄ ^2- ,
H ₂ PO _{4
HPO 4 ^2-
as well as protein macroanions.}

Ionic
blood plasma strength is ~ 0.15
mol/l.
Each ion has its own specific function.
and, in addition, there are common functions
electrolytes in the body.

Electrolytes
in the body:

a)
retain water in the form of hydrates;

b)
create osmotic pressure
biological fluids. Existence
osmotic pressure drops
causes active transport
water;

c)
affect
on the solubility of gases, as well as proteins,
amino acids and other organic
connections.

B
dilute solutions observed
salt effect – increased solubility
substances in the presence of electrolytes;

in
concentrated solutions has
place effect of salting out – decrease
solubility of substances in the presence
electrolytes.

Acid-base
equilibrium in solutions

Acidity
is an important feature as
aqueous solutions, and biological
liquids. She
determined by the ratio of concentrations
ions H ⁺
and OH ^–
.

For
acidity characteristics used
hydrogen
indicator
(pH) calculated from equations :

pH
= – lg [ H ⁺ ]
–
for weak electrolytes

pH
= – lg a (N ⁺ )
–
for strong electrolytes

Less common
to characterize the reaction of the medium
solution used hydroxyl
indicator
RON equal to:

RON
= – lg [ OH ^– ]
– for weak electrolytes

rOH
\u003d – lg a (OH ^– )
– for strong electrolytes

For
one pH solution
+ pOH = 14

Dissociation
water is described by the equilibrium constant,
called the ionic product of water:
K _W
= [H ⁺ ]
[OH ^– ]
= 10 ^-14

V
neutral medium [H ⁺ ]
= [OH ^– ]
= √10 ^-14
= 10 ^-7 mol/l

Respectively
pH
= -lg 10 ^-7
= 7 rOH
= -lg 10 ^-7
= 7

V
acidic: [H ⁺ ]
> [OH ^– ],
pH < 7, pOH > 7

B
alkaline environment: [H ⁺ ]
< [OH ^– ],
pH
> 7 pOH
< 7

For
biological fluids is characterized
acid-base
homeostasis
(constancy of pH values), due to
action biological
buffer systems.

Most
dangerous types of acid-base disorders
balance in the body:

•
acidosis
–
increase in blood acidity,

•
alkalosis
-Increased blood alkalinity.

Acidosis:
respiratory
(hypoventilation lungs
CO ₂
+ H ₂ O
↔
H ₂ CO _3),

metabolic
(diabetes mellitus and some other
diseases)

Excess
consumption of acidic foods

Alkalosis:
hyperventilation
lung (neurasthenia) excess
consumption of alkaline products

Danger
pH change linked:

1)
with a decrease in enzyme activity and
hormones that are active only in a narrow
pH range;

2)
with a change in osmotic pressure
biological fluids;

3)
with a change in the rate of biochemical
reactions catalyzed by H ⁺ cations.

At
change in blood pH by 0.3 units can
a severe coma occurs
and 0.4 units is fatal.

Correction
acidosis
– intravenous administration of a 4% solution
NaHCO ₃ :

HCO ₃ ^–
+ H ⁺
↔ H ₂ CO ₃

Antacids
(hypocidal)
medicines are called
reducing the acidity of biological
liquids

Correction
alkalose –
intravenous administration of solutions
ascorbic acid (5% or 15%).