Electrolytes do not make your body operate but do allow it to run smoothly. Similar to the battery in an automobile, these minerals found in your blood and other bodily fluids generate voltages that transport electrical impulses – in the forms of nerve stimuli as well as muscle contractions – across your cells.
The electricity keeps your organs working properly. Electrolytes are essential to ensure the optimal performance of your digestive, nervous cardiac, and muscular systems. Here we will go over a few essential aspects, such as how your body regulates electrolytes, the signs that you have electrolyte imbalances, and, the most important thing, how to replenish your electrolytes.
How does the body regulate electrolytes?
Your kidneys are your hub for electrolyte monitoring. They can detect changes in your body due to shifts in the electrolyte level.
Exercise that is intense is the most frequent way to deplete electrolytes. The hotter the temperature along with the more strenuous the exercise, the more water is lost. The American College of Sports Medicine, on average people, lose around 2 to 6 percent of their body weight during workout sessions, due to sweat.
Another major cause of electrolyte loss is in the event of persistent diarrhea or vomiting. They must be replaced to avoid dehydration and keep vital bodily functions functioning smoothly.
Also, if an avid exerciser and are following an intense workout plan, or suffer from a medical condition that requires close surveillance of your drinking and exercise routine, Edrea Jones, M.D., a neurologist, suggests that you speak to your doctor to make sure you are aware of your limits and water requirements.
“Staying hydrated is key to proper body function,” Dr. Jones. An electrolyte imbalance is a sign.
If the amount of electrolytes in your body is high or too low you may develop
- Heartbeat irregularity
- Mental confusion
- The most typical sign of low electrolytes are muscle cramps. These can be debilitating and painful.
Maintaining electrolyte levels
The best method to keep electrolytes balanced in your body is by paying attention to your thirst. The doctor Dr. Jones recommends drinking about two cups of fluids two hours prior to any activity. Then, try to drink up to 6 ounces of water every fifteen to twenty minutes throughout your physical activity. Finally, have a drink after you finish exercising.
How can you replenish electrolytes?
It is vital to stay hydrated for maintaining the balance of electrolytes. Water is the ideal option for hydration. It’s cheaper and is more readily available than other drinks. Coconut water is a different option to replenish electrolytes. Coconut water is low on the glycemic indices, therefore it will not significantly alter the level of blood sugar. Another bonus is that you can use it in a shamrock shake recipe, instead of classic water. It has also been proven by studies that it may help reduce blood pressure and cholesterol -and is, therefore, a healthy reason to drink it.
But, sports drinks are often more appealing. Sports drinks contain electrolytes and carbohydrates that help to replenish body energy. A lot of sports drinks contain calcium chloride or sodium chloride as an ingredient and are electrolytes majorly lost during exercise. The addition of sugar and flavor in these drinks often entice people to drink a bigger amount than water.
Drinks to stay clear of
Carbonated soft drinks, fruit juices, and energy drinks must be avoided as water sources. They’re packed with sugar and calories that are not needed. The carbs found present in these drinks are brief bursts of energy, but not the long-term advantages.
“Staying well-hydrated benefits our bodies in so many intricate ways,” says Dr. Jones. “Our bodies are extremely complex, and water is the center of life that we simply cannot live without. This is why you can’t stay for more than three to five days without the intake of water.”