Electrolytes aren’t the reason your body can go, but they make it run smoothly. Like a battery in the car, these minerals in your blood and the other body fluids stimulate voltages that carry electrical impulses – in form of nerve impulses and muscle contractions – across your cells.
The electricity keeps your organs working properly. Electrolytes actually help keep your body functioning at its best. This includes your nervous, digestive, cardiac, and muscular systems. This article will focus on basic things like how the body regulates electrolytes. What are indications that you may have an electrolyte imbalance and, the most important part, how to replenish the electrolytes you’ve lost?
The body’s ability to regulate electrolytes
Your kidneys are the central point of electrolyte monitoring. They are able to detect changes in the body’s structure due to changes in the electrolyte level.
Intense exercise is the most frequent way to lose electrolytes. The hotter the temperature, along with the more strenuous exercise the more water lost.
Based on the American College of Sports Medicine, on average people lose 2 to 6 percent of their body weight during workout sessions, due to sweat. Another main cause of loss of electrolytes is when you have chronic symptoms of diarrhea or vomiting. It is essential to replenish these fluids to avoid dehydration and keep vital bodily functions functioning smoothly.
If you’re an extreme sportsperson do a vigorous exercise program. Also, if you have a medical problem that demands constant monitoring of your liquid intake and exercise. Edrea Jones, M.D. a nephrologist, recommends talking to your physician to ensure you know your limits and intake of fluids. “Staying hydrated is key to proper body function,” says Dr. Jones.
Evidence of an electrolyte imbalance
When the quantity of electrolytes in your body is either too high or insufficient, you could develop:
- Dizziness
- Cramps
- Irregular heartbeat
- Mental confusion
- The most commonly reported indication of low electrolytes is muscle cramps, which can be extremely painful and debilitating.
Maintaining electrolyte levels
The best method for keeping electrolytes in check is to pay attention to your thirst. The doctor Dr. Jones recommends drinking about two cups of fluids every two hours prior to physical activity. After that, you should drink 4 to 6 ounces per 15-20 minutes during physical exercise. Finally, have a drink after you have finished exercising.
How do replenish electrolytes?
Being hydrated is essential to maintaining a balance of electrolytes. Water is the best option for drinking water. It is less expensive and more readily available than other beverages. Coconut water is another alternative to replenish electrolytes. Coconut water is low on the glycemic index, consequently, it won’t drastically alter the blood sugar levels of your patients. Studies have also shown that it may help reduce cholesterol and blood pressure which is a good reason to drink it.
But, workout recovery drinks, are more appealing. They are a source of electrolytes as well as carbohydrates that help to replenish body energy. Many sports drinks contain either potassium or sodium chloride as an ingredient, which are major electrolytes that are lost during exercise. The added sugars and flavors are often used to entice people to drink a larger amount of them than water.
Drinks to avoid
Carbonated soft drinks, fruit juices, and energy drinks should all be avoided as water sources. They’re full of sugar and empty calories. The carbs contained present in these drinks are small bursts of energy but not the long-term advantages. “Staying well-hydrated benefits our bodies in so many intricate ways,” Dr. Jones. “Our bodies are extremely complex and water is the center of existence that we can’t live without. That is why nobody can stay for more than three to five days without water intake.”