What are electrolytes and why are they crucial for our body. How do electrolyte imbalances affect our health. When should you consider electrolyte supplementation. Discover the key roles of sodium, potassium, and other vital electrolytes in maintaining optimal bodily functions.

Understanding Electrolytes: The Body’s Electrical Conductors

Electrolytes are substances that conduct electricity when dissolved in water. These essential chemicals play a vital role in numerous bodily functions, including nerve and muscle function, hydration, blood pressure regulation, and tissue repair. But what exactly makes electrolytes so crucial for our survival?

The human body relies on a delicate balance of electrolytes to maintain proper function. These charged particles facilitate the transmission of electrical impulses between cells, allowing for smooth communication within the body’s systems. Without electrolytes, many automatic processes in our body would cease to function correctly.

Key Electrolytes in the Human Body

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

Each of these electrolytes plays a specific role in maintaining bodily functions. For instance, calcium, sodium, and potassium are crucial for muscle contraction. When the balance of these electrolytes is disrupted, it can lead to muscle weakness or excessive contraction.

The Vital Functions of Electrolytes in Human Physiology

Electrolytes are not just simple chemicals floating around in our bodies; they are the unsung heroes of our physiological processes. How do these tiny charged particles contribute to our overall health and well-being?

Regulating Nerve and Muscle Function

One of the primary roles of electrolytes is to regulate nerve and muscle function. The transmission of electrical impulses between nerve cells and muscle fibers relies heavily on the proper balance of electrolytes. This electrical communication is what allows us to move, think, and react to our environment.

Maintaining Hydration

Electrolytes play a crucial role in maintaining proper hydration levels in the body. They help regulate the movement of water between intracellular and extracellular spaces, ensuring that our cells remain properly hydrated and functional.

Balancing Blood Acidity and Pressure

The balance of electrolytes in our blood is essential for maintaining proper pH levels and blood pressure. Bicarbonate, for example, acts as a buffer to prevent the blood from becoming too acidic or too alkaline. Meanwhile, sodium and potassium work together to regulate blood pressure by controlling the amount of water in the blood.

Aiding in Tissue Repair

When our body tissues are damaged, electrolytes play a crucial role in the repair process. They help facilitate the movement of nutrients to the damaged area and assist in the removal of waste products, promoting faster healing and recovery.

Electrolyte Imbalances: Causes and Consequences

While electrolytes are essential for our health, imbalances can occur, leading to various health issues. What causes these imbalances, and how do they affect our bodies?

Common Causes of Electrolyte Imbalances

1. Excessive sweating during intense exercise
2. Prolonged vomiting or diarrhea
3. Poor diet lacking in essential nutrients
4. Severe dehydration
5. Certain medications, such as diuretics
6. Kidney disease
7. Hormonal imbalances
8. Eating disorders like bulimia
9. Aging, as kidney function declines

Symptoms of Electrolyte Imbalances

The symptoms of an electrolyte imbalance can vary depending on which electrolyte is affected and whether its levels are too high or too low. Some common symptoms include:

• Irregular heartbeat
• Muscle weakness or twitching
• Changes in blood pressure
• Excessive fatigue
• Numbness or tingling sensations
• Confusion
• Bone disorders
• Nervous system disturbances
• Seizures or convulsions in severe cases

Can electrolyte imbalances be life-threatening? In severe cases, yes. Extreme imbalances, particularly in sodium or potassium levels, can lead to serious complications such as heart rhythm disturbances or neurological problems.

Sodium and Potassium: The Dynamic Duo of Electrolytes

Among the various electrolytes in our body, sodium and potassium stand out as particularly crucial for maintaining proper bodily functions. How do these two electrolytes work together, and why are they so important?

The Role of Sodium

Sodium is the primary electrolyte found in the fluid surrounding our cells (extracellular fluid). Its main functions include:

• Regulating blood pressure
• Maintaining fluid balance
• Facilitating nerve impulse transmission
• Aiding in muscle contraction

While sodium is essential, excessive intake can lead to high blood pressure and increased risk of heart disease. On the other hand, too little sodium can cause hyponatremia, a condition that can lead to confusion, seizures, and in severe cases, coma.

The Importance of Potassium

Potassium is the main electrolyte found inside our cells (intracellular fluid). Its primary functions include:

• Regulating heartbeat
• Supporting muscle function
• Aiding in nerve signal transmission
• Balancing sodium levels in the body

Potassium imbalances can have serious consequences. High potassium levels (hyperkalemia) can lead to heart arrhythmias, while low levels (hypokalemia) can cause muscle weakness, cramps, and in severe cases, paralysis.

The Sodium-Potassium Pump

The interplay between sodium and potassium is crucial for cellular function. The sodium-potassium pump, a protein found in cell membranes, actively transports sodium out of cells while bringing potassium in. This process is essential for maintaining the electrical gradient necessary for nerve impulse transmission and muscle contraction.

Electrolyte Supplementation: When and How?

Given the importance of electrolytes, many people wonder if they should consider supplementation. When is electrolyte supplementation necessary, and how should it be approached?

Situations Requiring Electrolyte Supplementation

Electrolyte supplementation may be beneficial in certain situations, such as:

• During and after intense physical activity, especially in hot conditions
• Following episodes of severe vomiting or diarrhea
• For individuals with certain medical conditions affecting electrolyte balance
• In cases of severe dehydration

Natural Sources of Electrolytes

Before turning to supplements, it’s important to consider natural sources of electrolytes. Many fruits and vegetables are excellent sources of essential electrolytes:

• Bananas and sweet potatoes (potassium)
• Spinach and kale (magnesium and calcium)
• Coconut water (potassium, magnesium, sodium)
• Avocados (potassium and magnesium)
• Yogurt (calcium and sodium)

Choosing the Right Electrolyte Supplement

If supplementation is necessary, how should one choose the right product? Look for supplements that contain a balanced mix of essential electrolytes, including sodium, potassium, magnesium, and calcium. Avoid products with excessive added sugars or artificial ingredients. Always consult with a healthcare professional before starting any supplementation regimen, especially if you have underlying health conditions.

Electrolyte Imbalances in Special Populations

While electrolyte imbalances can affect anyone, certain groups are at higher risk. How do these imbalances manifest in different populations, and what special considerations should be taken?

Athletes and Electrolyte Balance

Athletes, especially those engaging in endurance sports or exercising in hot conditions, are at increased risk of electrolyte imbalances due to excessive sweating. How can athletes maintain proper electrolyte balance?

• Proper hydration before, during, and after exercise
• Consumption of electrolyte-rich foods or sports drinks during prolonged activity
• Regular monitoring of electrolyte levels, especially in professional athletes

Electrolyte Concerns in the Elderly

Older adults are particularly susceptible to electrolyte imbalances due to several factors:

• Decreased kidney function
• Reduced thirst sensation leading to dehydration
• Medication side effects
• Chronic health conditions

Regular monitoring of electrolyte levels in elderly individuals, especially those with chronic health conditions, is crucial for preventing complications.

Electrolyte Management in Chronic Diseases

Certain chronic diseases can significantly impact electrolyte balance. For example:

• Kidney disease can affect the body’s ability to regulate electrolytes
• Heart failure can lead to fluid retention and electrolyte imbalances
• Diabetes can cause shifts in electrolyte levels due to changes in blood sugar and kidney function

Patients with these conditions often require careful monitoring and management of their electrolyte levels as part of their overall treatment plan.

The Future of Electrolyte Research and Management

As our understanding of electrolytes and their role in human health continues to evolve, what does the future hold for electrolyte research and management?

Advancements in Electrolyte Monitoring

Emerging technologies are making it easier to monitor electrolyte levels in real-time. Wearable devices that can measure electrolyte concentrations through sweat analysis are being developed, potentially revolutionizing how we manage electrolyte balance, especially in athletes and individuals with chronic conditions.

Personalized Electrolyte Supplementation

As we gain a better understanding of individual variations in electrolyte needs, the future may bring more personalized approaches to electrolyte supplementation. This could involve tailored recommendations based on factors such as genetics, lifestyle, and specific health conditions.

Electrolytes and Gut Health

Emerging research is exploring the relationship between electrolyte balance and gut health. The gut microbiome may play a role in electrolyte absorption and regulation, opening up new avenues for managing electrolyte imbalances through dietary interventions and probiotics.

Electrolytes in Space Medicine

As space exploration continues to advance, understanding and managing electrolyte balance in microgravity environments becomes increasingly important. Research in this area could lead to new insights into electrolyte physiology and novel strategies for maintaining electrolyte balance in extreme conditions.

In conclusion, electrolytes play a crucial role in maintaining our health and well-being. From regulating nerve and muscle function to balancing blood chemistry and supporting hydration, these essential minerals are involved in nearly every aspect of our physiology. Understanding the importance of electrolytes, recognizing the signs of imbalance, and knowing when and how to supplement can help us maintain optimal health and performance in our daily lives. As research in this field continues to advance, we can look forward to even more sophisticated approaches to electrolyte management, potentially leading to improvements in both general health and the treatment of specific medical conditions.

Electrolytes: Uses, imbalance, and supplementation

An electrolyte is a substance that conducts electricity when dissolved in water. Electrolytes, such as sodium and potassium, are essential for a number of functions in the body.

Everyone needs electrolytes to survive. Many automatic processes in the body rely on a small electric current to function, and electrolytes provide this charge.

Electrolytes interact with each other and the cells in the tissues, nerves, and muscles. A balance of different electrolytes is crucial for the body to function.

Fast facts on electrolytes

• Electrolytes are vital for the healthy functioning of the human body.
• Fruits and vegetables are good sources of electrolytes.
• Common electrolytes include sodium, potassium, calcium, and bicarbonate.
• The symptoms of an electrolyte imbalance can include twitching, weakness, and, if unchecked, seizures and heart rhythm disturbances.
• Older adults are particularly at risk of an electrolyte imbalance

Electrolytes are chemicals that conduct electricity when dissolved in water.

They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.

The muscles and neurons are sometimes referred to as the “electric tissues” of the body. They rely on the movement of electrolytes through the fluid inside, outside, or between cells.

The electrolytes in human bodies include:

• sodium
• potassium
• calcium
• bicarbonate
• magnesium
• chloride
• phosphate

For example, a muscle needs calcium, sodium, and potassium to contract. When these substances become imbalanced, it can lead to either muscle weakness or excessive contraction.

The heart, muscle, and nerve cells use electrolytes to carry electrical impulses to other cells.

The levels of electrolytes in the blood can become too high or too low, leading to an imbalance. Electrolyte levels can change in relation to water levels in the body, as well as other factors.

Important electrolytes, including sodium and potassium, are lost in sweat during exercise. A rapid loss of fluids, such as after a bout of diarrhea or vomiting, can also affect the concentration of electrolytes. In these types of situations, the balance of electrolytes in the body needs to be restored.

The kidneys and several hormones regulate the concentration of each electrolyte. If the level of one is too high, the kidneys filter it from the body, and different hormones act to restore a balance.

An imbalance causes a health issue when the concentration of a certain electrolyte becomes higher than the body can regulate. Low levels of electrolytes can also affect overall health.

The most common imbalances involve sodium and potassium.

Symptoms of an electrolyte imbalance

The symptoms depend on which electrolyte is out of balance and whether its level is too high or too low.

A harmful concentration of magnesium, sodium, potassium, or calcium can produce one or more of the following symptoms:

• irregular heartbeat
• weakness
• twitching and muscle spasms
• changes in blood pressure
• excessive tiredness
• numbness
• confusion
• bone disorders
• nervous system disorders
• seizures
• convulsions

For example, a calcium excess can occur in people with breast cancer, lung cancer, or multiple myeloma. This type of excess is often caused by the destruction of bone tissue.

Signs and symptoms of excessive calcium may include:

• frequent urination
• constipation
• nausea
• stomach pain
• vomiting
• irregular heartbeat
• thirst
• dry mouth or throat
• lethargy
• fatigue
• moodiness and irritability
• extreme muscle weakness
• total loss of appetite
• confusion
• coma

As these symptoms can also result from cancer or cancer treatment, it may be difficult to identify high calcium levels as the cause.

There are several possible causes of an electrolyte imbalance, including:

• low levels of electrolytes and hydration after exercise
• prolonged periods of vomiting or diarrhea
• poor diet
• severe dehydration
• disruption of the acid-base balance, which is the proportion of acids and alkalis in the body
• congestive heart failure
• cancer treatment
• some other drugs, such as diuretics
• bulimia
• kidney disease
• age, as the kidneys of older adults become less efficient over time

An electrolyte panel is a test that screens for imbalances in the blood. It also measures the acid-base balance and kidney function. This test can help monitor the progress of treatment relating to a known imbalance.

A doctor may include it as part of a routine physical exam, and people often undergo it during a hospital stay or when receiving care in an emergency room, as both acute and chronic illnesses can affect electrolyte levels.

A healthcare professional may also perform this test for someone taking medication known to affect electrolyte concentrations, such as diuretics or angiotensin converting enzyme inhibitors.

The levels of electrolytes in the blood are measured in millimoles per liter (l). If the level of one type of electrolyte is too high or low, the doctor will test regularly until the levels are back to normal.

If there is an acid-base imbalance, the doctor may carry out blood gas tests. These measure the acidity, oxygen, and carbon dioxide levels in a sample of blood from an artery. They also determine the severity of the imbalance and how the person is responding to treatment.

Treating an electrolyte imbalance involves either restoring levels that are too low or reducing concentrations that are too high.

If levels are too high, the treatment depends on the cause of the excess. If the body loses water without losing electrolytes, this can lead to an excess, and the treatment involves an infusion of water and glucose.

Healthcare professionals typically treat low levels by supplementing the needed electrolyte.

The type of treatment will also depend on the severity of the imbalance. It is sometimes safe for a person’s electrolyte levels to be replenished over time without ongoing monitoring.

However, the symptoms of an imbalance can be severe, and a person may need to be hospitalized and monitored during the treatment.

Oral rehydration therapy

Doctors mainly use this to treat an electrolyte shortage alongside dehydration, which tends to follow severe diarrhea.

The World Health Organization (WHO) has approved a solution for oral rehydration therapy that contains:

• 2. 6 grams (g) of sodium chloride
• 1.5 g of potassium chloride
• 2.9 g of sodium citrate
• 13.5 g of glucose

These are dissolved in 1 l of water that the person drinks.

Electrolyte replacement therapy

In more severe cases of an electrolyte shortage, healthcare professionals may administer the electrolyte orally or through an IV drip. An infusion of saltwater solution or compound sodium lactate, for example, can help treat a shortage of sodium.

Prevention

Some causes of an electrolyte shortage, such as kidney disease, are not preventable. In general, having a well-managed diet can help reduce the risk of low electrolyte levels.

Also, having a moderate amount of a sports drink during or after any kind of exertion or exercise can help limit the effects of losing electrolytes through sweat.

For people who do not need treatment in a hospital, a doctor may recommend dietary changes or supplements to balance electrolyte concentrations.

When levels of an electrolyte are too low, it is important to have foods and drinks that contain high amounts of that electrolyte. Here are some options:

It is worth knowing how much of each electrolyte is in a type of food or drink. The Department of Agriculture has a searchable database of nutritional contents.

Supplements are also an option for managing low levels of an electrolyte. For example, older adults often do not consume enough potassium, and treatments with corticosteroids or diuretic medications can also reduce these levels. In this case, potassium tablets can boost the concentration in the blood.

Some sports drinks, gels, and candies can restore levels of electrolytes such as sodium and potassium during and after exercise. They can also help the body retain water.

However, these products sometimes contain high electrolyte contents, and consuming too much can lead to an excess. Some also contain high levels of sugar.

It is important to carefully follow any treatment or supplementation plan that a health professional recommends.

Recommended intake

Restoring the balance of electrolytes by making dietary changes should lead to an improvement in symptoms. If it does not, a doctor may order further tests to identify any underlying health conditions that may be causing the imbalance.

Recommended intakes of some of the most common electrolytes are as follows:

Electrolytes are a vital part of a person’s chemical makeup. An imbalance can affect the way the body works and lead to a range of symptoms. For example, if a person feels faint after a workout, an electrolyte imbalance could be one reason.

Consuming electrolytes during or after intense exercise and other periods of profuse sweating can help preserve the balance. Be sure to stay hydrated at all times. Anyone with concerns should contact a healthcare professional.

Electrolytes: Uses, imbalance, and supplementation

An electrolyte is a substance that conducts electricity when dissolved in water. Electrolytes, such as sodium and potassium, are essential for a number of functions in the body.

Everyone needs electrolytes to survive. Many automatic processes in the body rely on a small electric current to function, and electrolytes provide this charge.

Electrolytes interact with each other and the cells in the tissues, nerves, and muscles. A balance of different electrolytes is crucial for the body to function.

Fast facts on electrolytes

• Electrolytes are vital for the healthy functioning of the human body.
• Fruits and vegetables are good sources of electrolytes.
• Common electrolytes include sodium, potassium, calcium, and bicarbonate.
• The symptoms of an electrolyte imbalance can include twitching, weakness, and, if unchecked, seizures and heart rhythm disturbances.
• Older adults are particularly at risk of an electrolyte imbalance

Electrolytes are chemicals that conduct electricity when dissolved in water.

They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.

The muscles and neurons are sometimes referred to as the “electric tissues” of the body. They rely on the movement of electrolytes through the fluid inside, outside, or between cells.

The electrolytes in human bodies include:

• sodium
• potassium
• calcium
• bicarbonate
• magnesium
• chloride
• phosphate

For example, a muscle needs calcium, sodium, and potassium to contract. When these substances become imbalanced, it can lead to either muscle weakness or excessive contraction.

The heart, muscle, and nerve cells use electrolytes to carry electrical impulses to other cells.

The levels of electrolytes in the blood can become too high or too low, leading to an imbalance. Electrolyte levels can change in relation to water levels in the body, as well as other factors.

Important electrolytes, including sodium and potassium, are lost in sweat during exercise. A rapid loss of fluids, such as after a bout of diarrhea or vomiting, can also affect the concentration of electrolytes. In these types of situations, the balance of electrolytes in the body needs to be restored.

The kidneys and several hormones regulate the concentration of each electrolyte. If the level of one is too high, the kidneys filter it from the body, and different hormones act to restore a balance.

An imbalance causes a health issue when the concentration of a certain electrolyte becomes higher than the body can regulate. Low levels of electrolytes can also affect overall health.

The most common imbalances involve sodium and potassium.

Symptoms of an electrolyte imbalance

The symptoms depend on which electrolyte is out of balance and whether its level is too high or too low.

A harmful concentration of magnesium, sodium, potassium, or calcium can produce one or more of the following symptoms:

• irregular heartbeat
• weakness
• twitching and muscle spasms
• changes in blood pressure
• excessive tiredness
• numbness
• confusion
• bone disorders
• nervous system disorders
• seizures
• convulsions

For example, a calcium excess can occur in people with breast cancer, lung cancer, or multiple myeloma. This type of excess is often caused by the destruction of bone tissue.

Signs and symptoms of excessive calcium may include:

• frequent urination
• constipation
• nausea
• stomach pain
• vomiting
• irregular heartbeat
• thirst
• dry mouth or throat
• lethargy
• fatigue
• moodiness and irritability
• extreme muscle weakness
• total loss of appetite
• confusion
• coma

As these symptoms can also result from cancer or cancer treatment, it may be difficult to identify high calcium levels as the cause.

There are several possible causes of an electrolyte imbalance, including:

• low levels of electrolytes and hydration after exercise
• prolonged periods of vomiting or diarrhea
• poor diet
• severe dehydration
• disruption of the acid-base balance, which is the proportion of acids and alkalis in the body
• congestive heart failure
• cancer treatment
• some other drugs, such as diuretics
• bulimia
• kidney disease
• age, as the kidneys of older adults become less efficient over time

An electrolyte panel is a test that screens for imbalances in the blood. It also measures the acid-base balance and kidney function. This test can help monitor the progress of treatment relating to a known imbalance.

A doctor may include it as part of a routine physical exam, and people often undergo it during a hospital stay or when receiving care in an emergency room, as both acute and chronic illnesses can affect electrolyte levels.

A healthcare professional may also perform this test for someone taking medication known to affect electrolyte concentrations, such as diuretics or angiotensin converting enzyme inhibitors.

The levels of electrolytes in the blood are measured in millimoles per liter (l). If the level of one type of electrolyte is too high or low, the doctor will test regularly until the levels are back to normal.

If there is an acid-base imbalance, the doctor may carry out blood gas tests. These measure the acidity, oxygen, and carbon dioxide levels in a sample of blood from an artery. They also determine the severity of the imbalance and how the person is responding to treatment.

Treating an electrolyte imbalance involves either restoring levels that are too low or reducing concentrations that are too high.

If levels are too high, the treatment depends on the cause of the excess. If the body loses water without losing electrolytes, this can lead to an excess, and the treatment involves an infusion of water and glucose.

Healthcare professionals typically treat low levels by supplementing the needed electrolyte.

The type of treatment will also depend on the severity of the imbalance. It is sometimes safe for a person’s electrolyte levels to be replenished over time without ongoing monitoring.

However, the symptoms of an imbalance can be severe, and a person may need to be hospitalized and monitored during the treatment.

Oral rehydration therapy

Doctors mainly use this to treat an electrolyte shortage alongside dehydration, which tends to follow severe diarrhea.

The World Health Organization (WHO) has approved a solution for oral rehydration therapy that contains:

• 2.6 grams (g) of sodium chloride
• 1.5 g of potassium chloride
• 2.9 g of sodium citrate
• 13.5 g of glucose

These are dissolved in 1 l of water that the person drinks.

Electrolyte replacement therapy

In more severe cases of an electrolyte shortage, healthcare professionals may administer the electrolyte orally or through an IV drip. An infusion of saltwater solution or compound sodium lactate, for example, can help treat a shortage of sodium.

Prevention

Some causes of an electrolyte shortage, such as kidney disease, are not preventable. In general, having a well-managed diet can help reduce the risk of low electrolyte levels.

Also, having a moderate amount of a sports drink during or after any kind of exertion or exercise can help limit the effects of losing electrolytes through sweat.

For people who do not need treatment in a hospital, a doctor may recommend dietary changes or supplements to balance electrolyte concentrations.

When levels of an electrolyte are too low, it is important to have foods and drinks that contain high amounts of that electrolyte. Here are some options:

It is worth knowing how much of each electrolyte is in a type of food or drink. The Department of Agriculture has a searchable database of nutritional contents.

Supplements are also an option for managing low levels of an electrolyte. For example, older adults often do not consume enough potassium, and treatments with corticosteroids or diuretic medications can also reduce these levels. In this case, potassium tablets can boost the concentration in the blood.

Some sports drinks, gels, and candies can restore levels of electrolytes such as sodium and potassium during and after exercise. They can also help the body retain water.

However, these products sometimes contain high electrolyte contents, and consuming too much can lead to an excess. Some also contain high levels of sugar.

It is important to carefully follow any treatment or supplementation plan that a health professional recommends.

Recommended intake

Restoring the balance of electrolytes by making dietary changes should lead to an improvement in symptoms. If it does not, a doctor may order further tests to identify any underlying health conditions that may be causing the imbalance.

Recommended intakes of some of the most common electrolytes are as follows:

Electrolytes are a vital part of a person’s chemical makeup. An imbalance can affect the way the body works and lead to a range of symptoms. For example, if a person feels faint after a workout, an electrolyte imbalance could be one reason.

Consuming electrolytes during or after intense exercise and other periods of profuse sweating can help preserve the balance. Be sure to stay hydrated at all times. Anyone with concerns should contact a healthcare professional.

Why drink water with electrolytes?

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May 20, 2022

What are electrolytes?

These are mineral compounds that conduct an electrical charge. Being in tissues and blood in the form of salt solutions, they help move nutrients into cells and remove metabolic products from cells, maintain their water balance and the necessary level of acidity.

Electrolytes are present in all cellular structures of a living organism. The most important electrolytes are:

• sodium;
• potassium;
• calcium;
• magnesium;
• chlorides and phosphates.

Electrolytes are involved in the control of hydration and blood pressure. Blood electrolytes with iron ions transport oxygen to tissues; electrolytes with potassium and sodium ions regulate the water-salt balance of the body, the work of the intestines and the heart. They affect the acid-base environment in the body. They are very important for the proper functioning of muscles and nerves. This is due to the fact that electrolytes are involved in the transmission of nerve impulses. They are responsible for the contractility of the myocardium and skeletal muscles. An appropriate level of electrolytes ensures the transport of water across cell membranes.

Symptoms and consequences of water and electrolyte imbalance:

• irregular heart rhythm, tachycardia;
• increased anxiety, insomnia;
• muscle spasms, increases the manifestation of muscle pain after training or prolonged exertion;
• violation of metabolic processes;
• frequent fatigue, confusion, dizziness and irritability.

Benefits of mineral water:

Water, depending on its quality and degree of mineralization, contains valuable macronutrients, and mineral water is a natural source of electrolytes. Moreover, its bioavailability for the body is very high. Sufficient consumption of mineral water affects:

• regulation of water and electrolyte balance;
• normal blood pH;
• electric potential of cells;
• proper levels of sodium, potassium and chloride maintain internal fluid and electrolyte balance;
• magnesium contained in water is a very important macronutrient that affects the proper functioning of the cardiovascular system. Takes part in excitability of nervous and muscular tissue. It is responsible for the correct contractility of muscles, including the myocardium;
• calcium is the main building material of the skeletal system and teeth. It also has a positive effect on the body’s resistance and may have antiallergic effects. Its main task as an electrolyte is to maintain tissue excitability. Both nervous and muscular.

To constantly maintain an optimal level of electrolytes in the blood, you need to include foods rich in natural nutrients in your diet and drink regular mineral water without gas or self-prepared isotonics.

ELECTROLYTES AND ISOTONICS ARE UNDERESTATED. WHY IS IMPORTANT? WHO NEEDS?

What is the strange word “electrolytes”? Why is it important to drink them during training and especially in the heat? And why isotonic sports drinks are underrated?

Electrolytes are mineral compounds, salts such as potassium, sodium, calcium and others, and they are found in solution in the blood. Their main feature is the ability to conduct an electrical charge through our body. They also help move nutrients from cell to cell. Electrolytes conduct impulses from our brain to the muscles in order to contract or relax them. Therefore, they must be ingested every day.

And what happens if there is a shortage?

For example, due to the heat, these useful electrolytes are removed with sweat in the summer. In the same way as with breathing or urine. The hotter and the more activities, the more useful electrolytes we lose. If we talk about sports, especially about training sessions lasting more than an hour, then the loss is even greater. That’s why you see soccer players, tennis players or marathon runners who use every free second to replenish their supplies of water and those very beneficial electrolytes. Because deficiency leads not only to loss of working capacity, endurance, but also to cramps, nausea, weakness, heart rhythm failures or even pressure problems. For example, for a person to lose 2-3% of water – this already reduces performance. About 7% – the ability to move is lost, and the loss of 10% of water is already a threat to life. Therefore, in any case, take care of the water-salt balance and it doesn’t matter if it’s walking in the heat or training in the gym, even without air conditioning.

How can electrolytes be replenished?

It is clear that we can get them from food or even mineral water. For example, the usual “Morshinskaya” contains a small amount, but for some sporting purposes this will not be enough.
For a quick replenishment of the body with electrolytes, we recommend using special isotonic sports drinks. In fact, the composition turns out to be water, minerals and sometimes an additional component, for example, fast carbohydrates, amino acids or even coffee, it all depends on the tasks. If you choose an isotonic for sports, then pay attention to the dosage. Most of all, it should be sodium, about 300 milligrams per serving. Calcium, magnesium and phosphorus are slightly smaller (about 100 milligrams each). In addition to the top 5 minerals, scientific studies show that it is recommended to add about 5-10% of fast carbohydrates to the composition to increase endurance. Thus, you will quickly replenish glycogen, and this is energy.
In supermarkets, you can often find supposedly sports drinks, but if you look at the composition there will be 20 50 milligrams of sodium and a large amount of fast carbohydrates, this is definitely not for sports. Such a sweet little water.

Let’s use an example of an isotonic drink from ActivLab. There is an extensive composition, there are all important minerals, for example, sodium – 350 milligrams, potassium – 130 milligrams, there is also a small amount of guarana, that is, it is still a small energy drink. Please note that there are 26 grams of carbohydrates per serving, but if you dilute them with 500 ml of water, then in the finished drink we get 5% sugars and this is just right for a workout.
The second option, for a change, is training essential amino acids from Rule One. Apart from the amino acids, it has 500 milligrams of electrolytes, it’s not a complete isotonic, but in addition to the amino acid complex, it will really give you more endurance.
If you need an isotonic drink for everyday life, ordinary walks, so as not to bother, buy a regular isotonic drink, for example, in our Muscle Store and dilute it with more water and drink it throughout the day. One serving will be more than enough.
There are also so-called natural isotonics. For example, it is coconut water, coconut juice is very close in composition to isotonic drinks, it is often included in sports drinks.

Which isotonic form should I choose?

There are soluble pops, powder, concentrate, there are ready-made bottles, there is not much difference in efficiency. Choose what is more convenient for you. If you have a lot of free time and want to experiment, please, you can make your own isotonic drink. Mix soda, salt, lemon juice, but you can hardly drink it with pleasure. And in these isotonic drinks, not only is everything balanced in composition, but also the taste will be much more pleasant. By the way, because of the salt in the composition in the isotonic drink, there will be a slight salty aftertaste, and this is normal.

How to take isotonics?

Best taken before, during and after exercise. It is recommended to drink 500-1000 ml of isotonic per hour, it all depends on your loads. Or, as we have already said, you can stretch a portion of isotonic and drink throughout the day. It is important to prevent exhaustion and not disturb the water-salt balance. We recommend drinking isotonic to prevent exhaustion, it’s like an engine without oil, then it will be too late to top up.

What’s important?

Do not overdo with isotonics. An overabundance of minerals can also be. For the average person, one to two servings per day will suffice. We believe that electrolytes in the form of such isotonics are underestimated.