Electrolytes – StatPearls – NCBI Bookshelf

Introduction

Electrolytes are essential for basic life functioning, such as maintaining electrical neutrality in cells and generating and conducting action potentials in the nerves and muscles. Significant electrolytes include sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates. Electrolytes come from our food and fluids.

These electrolytes can be imbalanced, leading to high or low levels. High or low levels of electrolytes disrupt normal bodily functions and can lead to life-threatening complications. This article reviews the basic physiology of electrolytes and their abnormalities, and the consequences of electrolyte imbalance.  

Sodium

Sodium, an osmotically active cation, is one of the essential electrolytes in the extracellular fluid. It is responsible for maintaining the extracellular fluid volume and regulating the membrane potential of cells. Sodium is exchanged along with potassium across cell membranes as part of active transport. [1]

Sodium regulation occurs in the kidneys. The proximal tubule is where the majority of sodium reabsorption takes place. In the distal convoluted tubule, sodium undergoes reabsorption. Sodium transport occurs via sodium-chloride symporters, controlled by the hormone aldosterone.[2]

Among the electrolyte disorders, hyponatremia is the most frequent. Hyponatremia is diagnosed when the serum sodium level is less than 135 mmol/L. Hyponatremia has neurological manifestations.[3] Patients may present with headaches, confusion, nausea, and delirium. Hypernatremia occurs when serum sodium levels are greater than 145 mmol/L. Symptoms of hypernatremia include tachypnea, sleeping difficulty, and restlessness. Rapid sodium corrections can have severe consequences like cerebral edema and osmotic demyelination syndrome (ODS). Other factors like chronic alcohol misuse disorder and malnutrition also play a role in the development of ODS.[4]

Potassium

Potassium is mainly an intracellular ion. The sodium-potassium adenosine triphosphatase pump is primarily responsible for regulating the homeostasis between sodium and potassium, which pumps out sodium in exchange for potassium, which moves into the cells. In the kidneys, the filtration of potassium takes place at the glomerulus. Potassium reabsorption occurs at the proximal convoluted tubule and thick ascending loop of Henle.[5] Potassium secretion occurs at the distal convoluted tubule. Aldosterone increases potassium secretion.[6] Potassium channels and potassium-chloride cotransporters at the apical tubular membrane also secrete potassium.[5]

Potassium derangements may result in cardiac arrhythmias. Hypokalemia occurs when serum potassium levels are under 3.6 mmol/L. The features of hypokalemia include weakness, fatigue, and muscle twitching. Hypokalemic paralysis is generalized body weakness that can be either familial or sporadic.[7] Hyperkalemia occurs when the serum potassium levels are above 5.5 mmol/L, which can result in arrhythmias.  Muscle cramps, muscle weakness, rhabdomyolysis, and myoglobinuria may be presenting signs and symptoms of hyperkalemia.[8]

Calcium

Calcium has a significant physiological role in the body. It is involved in skeletal mineralization, contraction of muscles, the transmission of nerve impulses, blood clotting, and secretion of hormones. The diet is the predominant source of calcium. Calcium is a predominately extracellular cation. Calcium absorption in the intestine is primarily controlled by the hormonally active form of vitamin D, which is 1,25-dihydroxy vitamin D3. Parathyroid hormone also regulates calcium secretion in the distal tubule of the kidneys.[9] Calcitonin acts on bone cells to increase the calcium levels in the blood.

Hypocalcemia diagnosis requires checking the serum albumin level to correct for total calcium. Hypocalcemia is diagnosed when the corrected serum total calcium levels are less than 8.8 mg/dL, as in vitamin D deficiency or hypoparathyroidism. Checking serum calcium levels is a recommended test in post-thyroidectomy patients.[10] Hypercalcemia is when corrected serum total calcium levels exceed 10.7 mg/dL, as seen with primary hyperparathyroidism. Humoral hypercalcemia presents in malignancy, primarily due to PTHrP secretion.[11]

Bicarbonate

The acid-base status of the blood drives bicarbonate levels. The kidneys predominantly regulate bicarbonate concentration and maintain the acid-base balance. Kidneys reabsorb the filtered bicarbonate and generate new bicarbonate by net acid excretion, which occurs by the excretion of titrable acid and ammonia. Diarrhea usually results in bicarbonate loss, causing an imbalance in acid-base regulation.[12] Many kidney-related disorders can result in imbalanced bicarbonate metabolism leading to excess bicarbonate in the body.[13]

Magnesium

Magnesium is an intracellular cation. Magnesium is mainly involved in adenosine triphosphate (ATP) metabolism, proper functioning of muscles, neurological functioning, and neurotransmitter release. When muscles contract, calcium re-uptake by the calcium-activated ATPase of the sarcoplasmic reticulum is brought about by magnesium.[14] Hypomagnesemia occurs when the serum magnesium levels are less than 1.46 mg/dL. Alcohol use disorder, gastrointestinal conditions, and excessive renal losses may result in hypomagnesemia. It commonly presents with ventricular arrhythmias, which include torsades de pointes. Hypomagnesemia may also result from the use of certain medications, such as omeprazole.[15]

Chloride

Chloride is an anion found predominantly in the extracellular fluid. The kidneys predominantly regulate serum chloride levels. Most chloride, filtered by the glomerulus, is reabsorbed by both proximal and distal tubules (majorly by proximal tubule) by both active and passive transport.[16]

Hyperchloremia can occur due to gastrointestinal bicarbonate loss. Hypochloremia presents in gastrointestinal losses like vomiting or excess water gain like congestive heart failure.

Phosphorus

Phosphorus is an extracellular fluid cation. Eighty-five percent of the total body phosphorus is in the bones and teeth in the form of hydroxyapatite; the soft tissues contain the remaining 15%. Phosphate plays a crucial role in metabolic pathways. It is a component of many metabolic intermediates and, most importantly, of ATP and nucleotides. Vitamin D3, PTH, and calcitonin regulate phosphate simultaneously with calcium. The kidneys are the primary avenue of phosphorus excretion. 

Phosphate imbalance is most commonly due to one of three processes: impaired dietary intake, gastrointestinal disorders, and deranged renal excretion.[17]

Specimen Collection

A blood specimen for electrolytes uses lithium heparin tubes, plus the standard phlebotomy equipment and personnel, as with any blood draw.[18]

Procedures

Blood is collected in lithium heparin tubes and then goes to the laboratory to evaluate serum electrolytes.[18] The collection tubes should not be left for an extended period as cell lysis can occur, causing the intracellular electrolytes and other contents to come out in the serum.

Indications

Indications to order serum electrolyte panels are numerous. Some indications are:

• Routine blood investigations

• Routine monitoring of hospitalized patients on medications, receiving fluid therapy, undergoing dietary changes, or being treated for ongoing illnesses.

• Any illness that can cause electrolyte derangements, such as malnutrition, gastrointestinal disorders, cardiac disorders, kidney dysfunction, endocrine disorders, circulatory disorders, lung disorders, and acid-base imbalance[19]

• Arrhythmias

• Cardiac arrest

• Use of diuretics or any medications that can interfere with fluid and electrolyte homeostasis

Potential Diagnosis

Measurement of electrolytes will help clinicians in the diagnosis of a medical condition, the effectiveness of treatment, and the potential side effect of medications. Examples include: 

A patient with heart failure receiving diuretics needs a workup for sodium, potassium, bicarbonate, and magnesium, as diuretics can exert adverse effects on electrolyte balance. [20]

A patient that presents with weakness needs a basic electrolyte workup, as an electrolyte imbalance, especially in sodium and potassium levels, can lead to generalized weakness.

A patient with gastroesophageal reflux disease on long-term proton pump inhibitor therapy should be monitored for hypomagnesemia.

Normal and Critical Findings

Laboratory Values

Serum Sodium

• Normal Range: 135 to 145 mmol/L

• Mild to moderate hyponatremia: 125 to 135 mmol/L

• Severe hyponatremia: less than 125 mmol/L

• Mild to moderate hypernatremia: 145 to 160 mmol/L

• Severe hypernatremia: greater than 160 mmol/L

Serum Potassium

• Normal Range: 3.6 to 5.5 mmol/L 

• Mild hypokalemia: less than 3.6 mmol/L

• Moderate hypokalemia: less than 2.5 mmol/L

• Severe hypokalemia: less than greater than 2.5 mmol/L

• Mild hyperkalemia: 5 to 5. 5 mmol/L

• Moderate hyperkalemia: 5.5 to 6.5 mmol/L

• Severe hyperkalemia: 6.5 to 7 mmol/L

Serum Calcium

• Normal Range: 8.8 to 10.7 mg/dL

• Hypocalcemia: less than 8.8 mg/dL

• Mild to moderate hypercalcemia: greater than 10.7 10 11.5 mg/dL 

• Severe hypercalcemia: greater than 11.5 mg/dL 

Serum Magnesium

• Normal Range: 1.46 to 2.68 mg/dL 

• Hypomagnesemia: less than 1.46 mg/dL

• Hypermagenesemia: greater than 2.68 mg/dL

Bicarbonate

• Normal Range: 23 to 30 mmol/L

• It increases or decreases depending on the acid-base status.

Phosphorus

• Normal Range: 3.4 to 4.5 mg/dL 

• Hypophosphatemia: less than 2.5 mg/dL

• Hyperphosphatemia: greater than 4.5 mg/dL

Interfering Factors

Factors such as total protein content, hormones, and total body volume status can biochemically influence electrolyte levels. Hypomagnesemia can lead to hypocalcemia due to its effects on parathyroid hormone activity. Intravenous insulin administration is associated with a spurious decrease in potassium levels as insulin shifts potassium intracellularly.[21]

Most serum calcium is bound to proteins; albumin-bound calcium comprises about 80%. Therefore, a patient with hypoalbuminemia, as seen in liver cirrhosis or nephrotic syndrome, will demonstrate artificially abnormal serum calcium levels.[22]

Complications

Hyponatremia, hypernatremia, and hypomagnesemia can lead to neurological consequences such as seizures. 

Hypokalemia and hyperkalemia, as well as hypocalcemia, may cause cardiac arrhythmias.[23]

Bicarbonate imbalance can lead to metabolic acidosis or alkalosis.

Some consequences of potassium, calcium, and magnesium abnormalities are fatigue, lethargy, and muscle weakness.

Patient Safety and Education

Patients should be counseled to take all medications exactly as prescribed to avoid any potential adverse effect of electrolyte imbalance. They should also call for immediate medical help if experiencing generalized weakness, muscle aches, or altered mental status.

Clinical Significance

Some of the common causes of electrolyte disorders seen in clinical practices are:

• Hyponatremia: low dietary sodium intake, primary polydipsia, syndrome of inappropriate antidiuretic hormone secretion (SIADH), heart failure, cirrhosis, adrenal insufficiency, prolonged hyperglycemia, and severe dyslipidemia.

• Hypernatremia: unreplaced fluid loss via the skin or gastrointestinal tract, osmotic diuresis, or hypertonic saline administration.

• Hypokalemia: hyperaldosteronism or the use of loop diuretics.

• Hyperkalemia: metabolic acidosis, insulin deficiency, hypoaldosteronism, prolonged beta-blocker use, or acute or chronic kidney disease.

• Hypercalcemia: malignancy, hyperparathyroidism, or chronic granulomatous diseases such as tuberculosis or sarcoidosis.[24]

• Hypocalcemia: acute pancreatitis, iatrogenic parathyroid dysfunction, resistance to parathyroid hormone, hypomagnesemia, or sepsis.

• Hypermagnesemia: increased oral magnesium intake.

• Hypomagnesemia: increased renal losses with diuretics, alcohol use disorder, or gastrointestinal losses.[25]

• Bicarbonate level: increases in primary metabolic alkalosis or compensation to primary respiratory acidosis and decreases in primary metabolic acidosis or compensation to primary respiratory alkalosis.

• Hyperchloremia: excessive normal saline infusion.

• Hypochloremia: increased gastrointestinal or renal losses.

• Hypophosphatemia: refeeding syndrome, vitamin D deficiency, or hyperparathyroidism.[26]

• Hyperphosphatemia: hyperparathyroidism or chronic kidney disease.

Review Questions

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References

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Ferrannini E. Sodium-Glucose Co-transporters and Their Inhibition: Clinical Physiology. Cell Metab. 2017 Jul 05;26(1):27-38. [PubMed: 28506519]

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Palmer LG, Schnermann J. Integrated control of Na transport along the nephron. Clin J Am Soc Nephrol. 2015 Apr 07;10(4):676-87. [PMC free article: PMC4386267] [PubMed: 25098598]

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Buffington MA, Abreo K. Hyponatremia: A Review. J Intensive Care Med. 2016 May;31(4):223-36. [PubMed: 25592330]

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Ambati R, Kho LK, Prentice D, Thompson A. Osmotic demyelination syndrome: novel risk factors and proposed pathophysiology. Intern Med J. 2022 Jun 19; [PubMed: 35717664]

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Gumz ML, Rabinowitz L, Wingo CS. An Integrated View of Potassium Homeostasis. N Engl J Med. 2015 Jul 02;373(1):60-72. [PMC free article: PMC5675534] [PubMed: 26132942]

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Ellison DH, Terker AS, Gamba G. Potassium and Its Discontents: New Insight, New Treatments. J Am Soc Nephrol. 2016 Apr;27(4):981-9. [PMC free article: PMC4814195] [PubMed: 26510885]

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Stedwell RE, Allen KM, Binder LS. Hypokalemic paralyses: a review of the etiologies, pathophysiology, presentation, and therapy. Am J Emerg Med. 1992 Mar;10(2):143-8. [PubMed: 1586409]

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Viera AJ, Wouk N. Potassium Disorders: Hypokalemia and Hyperkalemia. Am Fam Physician. 2015 Sep 15;92(6):487-95. [PubMed: 26371733]

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Veldurthy V, Wei R, Oz L, Dhawan P, Jeon YH, Christakos S. Vitamin D, calcium homeostasis and aging. Bone Res. 2016;4:16041. [PMC free article: PMC5068478] [PubMed: 27790378]

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Cooper MS, Gittoes NJ. Diagnosis and management of hypocalcaemia. BMJ. 2008 Jun 07;336(7656):1298-302. [PMC free article: PMC2413335] [PubMed: 18535072]

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Turner JJO. Hypercalcaemia – presentation and management . Clin Med (Lond). 2017 Jun;17(3):270-273. [PMC free article: PMC6297576] [PubMed: 28572230]

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Hamm LL, Nakhoul N, Hering-Smith KS. Acid-Base Homeostasis. Clin J Am Soc Nephrol. 2015 Dec 07;10(12):2232-42. [PMC free article: PMC4670772] [PubMed: 26597304]

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Kraut JA, Madias NE. Adverse Effects of the Metabolic Acidosis of Chronic Kidney Disease. Adv Chronic Kidney Dis. 2017 Sep;24(5):289-297. [PubMed: 29031355]

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Jahnen-Dechent W, Ketteler M. Magnesium basics. Clin Kidney J. 2012 Feb;5(Suppl 1):i3-i14. [PMC free article: PMC4455825] [PubMed: 26069819]

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Hansen BA, Bruserud Ø. Hypomagnesemia as a potentially life-threatening adverse effect of omeprazole. Oxf Med Case Reports. 2016 Jul;2016(7):147-9. [PMC free article: PMC4962887] [PubMed: 27471598]

16.

Morrison G. Serum Chloride. In: Walker HK, Hall WD, Hurst JW, editors. Clinical Methods: The History, Physical, and Laboratory Examinations. 3rd ed. Butterworths; Boston: 1990. [PubMed: 21250151]

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Berkelhammer C, Bear RA. A clinical approach to common electrolyte problems: 3. Hypophosphatemia. Can Med Assoc J. 1984 Jan 01;130(1):17-23. [PMC free article: PMC1875686] [PubMed: 6418367]

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Toffaletti J, Ernst P, Hunt P, Abrams B. Dry electrolyte-balanced heparinized syringes evaluated for determining ionized calcium and other electrolytes in whole blood. Clin Chem. 1991 Oct;37(10 Pt 1):1730-3. [PubMed: 1914173]

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Raza M, Kumar S, Ejaz M, Azim D, Azizullah S, Hussain A. Electrolyte Imbalance in Children With Severe Acute Malnutrition at a Tertiary Care Hospital in Pakistan: A Cross-Sectional Study. Cureus. 2020 Sep 19;12(9):e10541. [PMC free article: PMC7574973] [PubMed: 33094080]

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Cody RJ, Pickworth KK. Approaches to diuretic therapy and electrolyte imbalance in congestive heart failure. Cardiol Clin. 1994 Feb;12(1):37-50. [PubMed: 8181024]

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Liamis G, Liberopoulos E, Barkas F, Elisaf M. Spurious electrolyte disorders: a diagnostic challenge for clinicians. Am J Nephrol. 2013;38(1):50-7. [PubMed: 23817179]

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Boden SD, Kaplan FS. Calcium homeostasis. Orthop Clin North Am. 1990 Jan;21(1):31-42. [PubMed: 2404236]

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Hoppe LK, Muhlack DC, Koenig W, Carr PR, Brenner H, Schöttker B. Association of Abnormal Serum Potassium Levels with Arrhythmias and Cardiovascular Mortality: a Systematic Review and Meta-Analysis of Observational Studies. Cardiovasc Drugs Ther. 2018 Apr;32(2):197-212. [PubMed: 29679302]

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Negri AL, Rosa Diez G, Del Valle E, Piulats E, Greloni G, Quevedo A, Varela F, Diehl M, Bevione P. Hypercalcemia secondary to granulomatous disease caused by the injection of methacrylate: a case series. Clin Cases Miner Bone Metab. 2014 Jan;11(1):44-8. [PMC free article: PMC4064440] [PubMed: 25002879]

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Agus ZS. Mechanisms and causes of hypomagnesemia. Curr Opin Nephrol Hypertens. 2016 Jul;25(4):301-7. [PubMed: 27219040]

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Disclosure: Isha Shrimanker declares no relevant financial relationships with ineligible companies.

Disclosure: Sandeep Bhattarai declares no relevant financial relationships with ineligible companies.

What are Electrolytes? | Cedars-Sinai

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Cedars-Sinai Blog

Oct 16, 2019
Kyle Beswick

Electrolytes are essential minerals—like sodium, calcium, and potassium—that are vital to many key functions in the body.

They’re often talked about in association with dehydration and mentioned in ads for sports drinks that promise to replace electrolytes lost through sweat.

But why does your body need them and what’s the best way to get them? We asked Cedars-Sinai clinical dietitians Erika Der Sarkissian and Christina Fasulo.

“Sugar, salt, and water help your body absorb fluids, but a lot of sports drinks have too much sugar and not enough electrolytes to really help your body replenish the electrolytes it needs.”

Q: Why are electrolytes important?

Erika Der Sarkissian: They do a lot in the body. They regulate muscle contractions and keep you hydrated. Electrolytes also help balance your pH levels (the measure of acidity and alkalinity).

Christina Fasulo: And they control nervous-system function.

Q: What are some signs of low electrolyte levels?

CF: Fatigue, headache, nausea, blood pressure changes, muscle cramps, low energy, and simply not feeling well.

Read: Heatstroke and Heat Exhaustion: What You Need to Know

Q: How do we lose electrolytes?

EDS: We mostly lose electrolytes through sweat and urine.

CF: Also vomiting and diarrhea.

Q: How do we get electrolytes in our bodies?

CF: For the average American, you can get all the electrolytes you need through a nutritious diet—especially when eating healthy, whole foods.

Read: Does IV Vitamin Therapy Work?

Q: Aren’t sports drinks known for providing electrolytes?

EDS: Yes, but sports drinks can also have a lot of sugar and food coloring added, and they may not be necessary for a person who is not engaging in intense exercise (longer than 1 hour).

CF: Sugar, salts, and water help your body absorb fluids, but a lot of sports drinks have too much sugar and not enough electrolytes to really help your body replenish the electrolytes it needs.

After a workout, if you sweat heavily and you see a white chalk on your clothing, then you’re likely losing a lot of salt. In those instances, or if you’re exercising in a humid, hot area, or working out for an extended length of time, then you might benefit from an electrolyte-replacement drink. 

If you’re doing an easy-to-moderate exercise for an hour, then you’re fine drinking water.

People think that muscle cramps come from magnesium and potassium deficiencies, when most of the time it’s from losing salt through sweat. Instead of just eating bananas when you’re cramping, try getting sodium in your body. 

Q: Are there electrolytes when you get an IV?

EDS: Electrolytes can be added to IVs, which can help patients with alcohol abuse or other conditions that cause electrolyte deficiency. 

Read: The Science of Hangovers

Q: How else does drinking alcohol affect our electrolyte levels?

EDS: Alcohol is dehydrating in multiple ways. 

It’s a diuretic, which means it makes you pee more than usual. It does this by suppressing a hormone (called antidiuretic hormone or ADH) that usually helps your body hold onto water and electrolytes instead of losing them through urine. 

Also, you’re probably not drinking water while you’re out drinking alcohol, and you may lose even more water and electrolytes if you experience vomiting or diarrhea. 

Dehydration may also play a role in a lot of common hangover symptoms, like headache, fatigue, and weakness.

Drinking lots of water with electrolyte tablets or coconut water with salt added should help when you’ve overdone it at the bar.

Electrolyte Applications » Primelab | Manufacture of laboratory and analytical equipment

Basic properties

Ordinary water and many other substances are not capable of conducting electricity. Solutions become conductive only if the substances can decompose into ions. Unlike metals, electrolytes are called second-order conductors. They can be some crystals and melts, such as silver iodide, zirconium dioxide.

The main property of electrolytes is the possibility of electrolytic dissociation, which is the process of disintegration of molecules when interacting with water and other solvents. As a result of decay, charged ions appear.

Depending on the type of ions formed, the following electrolytes are distinguished:

• alkaline,
• acidic,
• saline.

In alkalis, electrical conductivity is provided by OH and metal ions. In acidic – H + ions, as well as residues of acid bases. The dissociation process depends on such factors:

• concentration of substances,
• choice of solvent,
• temperature.

According to the properties of electrolytes, they are divided into strong and weak. The first ones are:

• soluble salts,
• strong acids,
• alkalis.

If we talk about batteries, then the density of conductive media is important for them. It determines the capacity of the batteries and their service life.

Application possibilities

Electrolytes are mainly used in industry. With their help, power sources for various purposes are made. It can be car batteries and various types of batteries. For them, alkaline substances that conduct current are used.

Analytical practice involves the use of ionometers and pH meters, which are filled with electrically conductive salt substances. Devices are used to measure the acidity of the environment, the concentration of certain substances.

When it comes to the electrochemical industry, many solutions for galvanizing metals are created on the basis of substances capable of dissociation. They are also used in biology and medicine. Many diagnostic methods are based on the analysis of acid-base and water-salt balances. The use of electrolytes is quite diverse, as are their compositions.

The advantages of batteries built on alkaline substances capable of dissociation include:

• long service life;
• reliability;
• fewer toxic substances released during work;
• can be used in a wide temperature range;
• unpretentiousness;
• lighter weight than acid.

These batteries are used in electric trains, locomotives, electric forklifts and other special equipment.

In the automotive industry, acid batteries are in high demand. Their immediate benefits include:

• simple and efficient maintenance;
• low self-discharge;
• reasonable cost;
• ability to deliver high current at start.

Basic Precautions

All common conductive substances are based on alkali or sulfuric acid. They can cause burns, so it is important to take precautions when handling them. Among the rules for the handling of such hazardous substances, the following are the main ones:

• availability of neutralizing agents, water, first aid kit in the room;
• to neutralize an acid burn, a soda solution is needed, use one teaspoon per glass of water;
• to neutralize alkaline burns, a solution of boric acid is used, a teaspoon is taken in a glass of water;
• if an aggressive substance gets into the eyes, solutions twice as weak are used to neutralize it;
• if a burn occurs, first use a neutralizing agent and then water.

It is important to follow all safety regulations when working to avoid burns. The main ones are:

• acid must be poured into water and in no case vice versa;
• when working with solid alkali, it must be lowered into water using tongs;
• storage in the same room or work simultaneously with acidic and alkaline substances is prohibited.

If a substance is expected to boil during work, it will be accompanied by the release of an explosive and combustible gas – hydrogen. Accordingly, it is necessary to provide for its removal in the room, explosion-proof wiring, and protect all electrical appliances.

Hazardous substances are stored in plastic containers. Porcelain, ceramic and glassware are suitable for working with them.

Electrolytes: what are they and why does the body need them?

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Electrolytes are ionic solutions (salts) that exist in nature in the form of minerals. Electrolytes have an important function of hydrating the body to maintain muscle and nerve function. Since the human body is mostly made up of water, it is important to get enough of these minerals. When the body is well hydrated, it is better at getting rid of internal toxins such as urea and ammonia.

The essential electrolytes present in the human body are sodium, potassium, bicarbonate, chloride, calcium, and phosphate.

Why are electrolytes so important?

When the kidneys are functioning normally, they regulate the concentration of the minerals listed above in the body fluid. Under other conditions, such as strenuous exercise, much of the fluid (and mineral electrolytes) is lost. This can also happen with urination, vomiting, diarrhea, or through open wounds.

When we sweat, we release sodium, potassium and chloride. That is why athletes pay so much attention to the intake of electrolytes after training. Potassium is a vital mineral, as 90% of potassium is found in the cell walls. It is important to replenish electrolytes daily from liquids and foods.

Losing fluid, you need not only to drink water, but also to get electrolytes. So the body is hydrated faster. Taking electrolytes such as sodium reduces fluid loss through urination while nourishing muscles, nerves, and other tissues.

How to get electrolytes naturally?

It has become fashionable to restore the balance of electrolytes with sports drinks, but the best way is still to get them through food. Sugary sports drinks only lead to a quick replenishment of minerals, but deplete the body in the long run.

Foods that provide electrolytes to the body:

Fruits and vegetables

Apples, corn, beets, carrots – they are all rich in electrolytes. You should also include limes, lemons, oranges, sweet potatoes, artichokes, all types of zucchini and tomatoes in your diet. If possible, it is better to choose local organic vegetables.

Nuts and seeds

Eat more nuts – almonds, cashews, walnuts, peanuts, hazelnuts, pistachios are high in electrolytes. Add sunflower, pumpkin, sesame seeds to your morning oatmeal porridge.

Legumes

Beans, lentils, mung beans are an excellent source of electrolytes. But it should be remembered that legumes are generously flavored with spices to avoid the formation of gases.

Dark green leafy vegetables

Most greens do a good job of filling the body with minerals. It can be spinach, mustard greens, chard. All of these leafy vegetables retain sodium, calcium, magnesium and also “prebiotics” that are responsible for normal intestinal flora and digestion.

Bananas

Bananas contain many different minerals.