Electrolytes aren’t the reason your body can go, but they enable it to run efficiently. Like a battery automobile, the minerals found in your blood and other bodily fluids trigger voltages that carry electrical impulses in the shape of nerve signals as well as muscle contractions – across your cells.
The electricity keeps your organs working properly. Electrolytes actually help ensure optimal performance for your digestive, nervous, muscular, and cardiac systems. Here we will go over a few basics like how the body regulates electrolytes. We will also discuss indications that you may have an electrolyte imbalance and, the most important aspect is how to replenish electrolytes that are missing.
How the body regulates electrolytes
Your kidneys are your hub of electrolyte monitoring. They are able to detect changes in your body from shifts between electrolyte levels. Exercise that is intense is the most frequent way to lose electrolytes. The more hot the temperature, plus the greater intensity of the exercise the more water lost.
Based on the American College of Sports Medicine according to the American College of Sports Medicine, an average person loses up to 6 percent or 2 percent of their body weight during workout sessions through sweating.
Another main cause of electrolyte depletion is when you experience chronic symptoms of diarrhea or vomiting. The fluids need to be replenished to prevent dehydration and to keep essential body functions running efficiently.
If you’re an extreme sportsperson adhere to a rigorous exercise plan, or suffer from a medical condition that needs to be monitored closely for fluid intake and exercise, Edrea Jones, M.D. a nephrologist, recommends talking to your physician to make sure that you know your limits and needs for fluids.
“Staying hydrated is key to proper body function. You should look into learning how to make a shamrock shake recipe” says Dr. Jones.
Evidence of an electrolyte imbalance
When the quantity of electrolytes within your body is excessive or low, you can develop:
- Heartbeat irregularity
- Mental confusion
- The most typical indicator of low electrolytes is muscle cramps. This is painful and debilitating.
Maintaining electrolyte levels
The best way to keep electrolyte levels in your body is to pay attention to your thirst. The doctor Dr. Jones recommends drinking about two cups of fluid two hours prior to any exercise. Then, try to drink four to six ounces every 15 to 20 minutes during your physical exercise. Finally, have a drink immediately after exercising.
How can electrolytes be replenished?
Hydration is crucial to keeping electrolytes in balance. Water is the ideal option for getting hydrated. It’s less expensive and is more readily available than other beverages. Coconut water is a different option for replenishing electrolytes. Coconut water isn’t high in the glycemic index therefore it will not significantly alter your blood sugar. Studies have also shown that it may aid in reducing cholesterol and blood pressure and is, therefore, a healthy reason to drink it.
But sports drinks are more attractive. The drinks in sports contain electrolytes and carbohydrates, which help replenish body energy. Many sports drinks contain the minerals sodium chloride and potassium chloride included as electrolytes that are the most important ones which are depleted when you exercise. The added sugars and flavors are often used to entice people to drink a bigger quantity of water.
Drinks to avoid
Drinks that contain carbonated soft drinks, juices of fruit, and energy drinks should all be avoided as sources of hydration. They are loaded with sugar and calories that are not needed. The carbs that are present in these drinks give only temporary energy boosts but not 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 apex of our lives that we cannot do without. It’s why no one could go more than three-five days without the intake of water.”