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With the summer heating up it’s more important than ever to be aware of your electrolyte intake and needs.
I remember a few years ago I woke up feeling so sick I couldn’t pick my head up without feeling dizzy, but that was my only symptom. After a few hours of misery, a friend recommended a Gatorade and sure enough, I felt a ton better afterward.
What are electrolytes?
Electrolytes are electrically charged minerals. You need both electrolytes in order for your body to work properly. Electrolytes help regulate the balance of fluid and salts in the body.
Types of electrolytes are:
- sodium
- phosphate
- potassium
- calcium
- magnesium
- chloride
- bicarbonate
Why do you need electrolytes?
Without enough fluid and electrolytes, your body’s risk of dehydration increases.
Every cell in your body needs electrolytes.
Electrolytes:
- transmit nerve signals from the heart, muscles, and nerve cells to other cells
- build new tissue
- support blood clotting
- keep your heart beating by electrically stimulating muscle contractions
- maintain the blood’s pH level
- regulate the fluid level in blood plasma
Eating a well-balanced diet can help provide the electrolytes you typically need. If you’re sweating a lot from exercise or being outside, you likely will need to increase your fluid and electrolyte intake.
Causes of electrolyte imbalances
- Dehydration
- Kidney function
- Type 1 Diabetes
- Bullimia
- Medications that cause fluid loss
Symptoms
If you have an electrolyte imbalance, you may experience some or all of these symptoms:
- muscle cramps, spasms, or twitching
- muscle weakness
- irregular or fast heartbeat
- headache
- extreme thirst
- numbness
- fatigue or lethargy
- confusion or disorientation
- change in blood pressure
- seizure
- dizziness
- reduced coordination.
How to stay balanced
- Eat a balanced, healthy diet which includes foods that contain electrolytes. (see list below)
- Drink enough water, but not too much. Drinking too much fluid can flush the electrolytes out of your system.
- Don’t overuse over-the-counter diuretics or take them for a prolonged period of time.
- Don’t overuse salt. Eating too much can throw your system off balance.
- Avoid strenuous outdoor exercise during the hottest part of the day.
- After a workout replace your fluid loss with water, sports drinks, or an electrolyte mix.
- Be aware of the medications you’re taking and notice if you’re feeling any imbalance.
Foods high in electrolytes
- spinach
- kale
- avocados
- broccoli
- potatoes
- beans
- almonds
- peanuts
- soybeans
- tofu
- strawberries
- watermelon
- oranges
- bananas
- tomatoes
- milk
- buttermilk
- yogurt
- fish
- turkey
- chicken
- veal
- raisins
- olives
- canned soups and vegetables
Some of our favorite electrolyte mixes on Amazon: Nuun, Liquid IV, LMNT, and Optimum Nutrition.
