A healthy diet, rich in whole foods, and unsweetened drinks will provide enough electrolytes for most people. However, drinking a zero sugar electrolytes drink may be a good idea in certain circumstances, such as when you sweat excessively during sports or outdoor activities; live in an extreme environment; or are experiencing diarrhea or vomiting.
Conducting Electrical Signals
Electrolytes are used by nerve and muscle cells to transmit electrical signals that control cell function at a millisecond scale. These signals are transmitted through changes in the membrane’s electrical charge caused by movement of electrolyte Sodium. Electrolyte problems can range from mild to severe, and some require kidney dialysis (a treatment that drains blood from the body, filters it and returns it to the body).
A compound that conducts electric currents in its molten state or dissolved form is an electrolyte. Electrolytes regulate muscle and nerve function, hydrate the body and balance blood acidity and pressure. They also play an important role in maintaining fluid equilibrium and transferring power.
Maintaining Fluid Balance
When salts dissolve into water, they separate into atoms of chlorine and sodium that have an electric charge. The positive and negative charge balance each other, and the ions conduct electricity. The same is true for electrolytes within the body. It is important that their levels remain within normal range.
The main electrolytes in your blood include sodium, potassium, magnesium, calcium, chloride, phosphate and bicarbonate. These minerals, found in the blood, urine, sweat, and other fluids of your body, are essential for everything from maintaining electrical neutrality to conducting nerve and muscular action potentials.
Sodium helps regulate how much water is in and outside the cells. It also regulates the movement of water between different fluid compartments through a process called osmosis. This ensures that cells do not swell with too much water and burst or become dehydrated and shrink. The body must keep these fluid compartments under tight control to ensure proper cellular function and to maintain an acid-base and water balance that is necessary for life.
Electrolytes are essential for your body to get the right amount water it needs for its cells, organs and hormones. They also help regulate blood sugar and insulin levels. They also contribute to the proper function of your heart, muscles, nerves and mind.
Many different health conditions may cause electrolyte balances. Dehydration from illness or intense exercise, vomiting and diarrhea can all lead to low electrolyte levels. If levels of an electrolyte are too high, the doctor may prescribe medications or fluids to lower the concentration.
If your electrolyte levels aren’t normal, you may develop a variety of symptoms, such as muscle weakness, confusion, twitching or even cardiac arrest in severe cases. Consuming plenty of fluids is the best way to prevent electrolyte balances, especially during intense exercise or hot weather conditions when sweating is more common. Electrolytes are found in many fruits and vegetables, such as bananas, apricots avocadoes spinach, sweet potatoes, and berries.
Keeping Your Nervous System Functioning
Electrolytes are essential for the proper functioning of your nervous system. This is why you should avoid foods that contain too much sodium. It can disrupt your fluid balance, which is essential for maintaining nerve and muscular function.
The brain sends electrical impulses through your nerve cells to communicate all other cells within your body. These nerve impulses are dependent on the sodium in the electrolyte systems to be able travel across the cell membrane. You couldn’t move limbs, or even think, without these signals.
The electrolytes ions are vital for your body’s hydration, as well as cellular function. They include magnesium, potassium, calcium, chloride, and even phosphate. These ions are regulated by your kidneys to maintain a balance in the blood.
During intense exercise your body loses both electrolytes and fluid. Drinking electrolyte-rich water or sports drinks before, during, and after an outdoor activity or workout is essential to prevent dehydration and maintain hydration.
In addition, you can get electrolytes from the foods you eat and supplements. Magnesium, for example, helps your muscles and nerves to function properly. It also works with calcium to strengthen your bones and teeth. Potassium is another essential electrolyte that helps regulate your heartbeat and fluid movement throughout your body. Sodium, which is found in tomatoes, potatoes and seafood, is vital for the heart and nervous system to function properly.
If your electrolyte level changes, that’s a sign of something wrong. Your doctor can order blood tests to check the concentrations of electrolytes such as sodium and potassium.
Electrolyte balance is most commonly caused by fluid loss. This can happen when you experience diarrhea or vomiting, or when you sweat excessively. Some medications, certain diseases and certain diets may also affect the balance of electrolytes. Your doctor may recommend dietary supplements or changes to your diet to restore balance. These can include tablets of potassium, sodium and phosphate. It is also important to avoid pre-packaged salty foods.
Keeping Your Muscles Working
When you exercise, your muscles and nerves need electrolytes to transmit electrical signals that keep you moving and functioning as your body should. These minerals are found dissolved in blood, lymph, urine and sweat, where they fulfill a range of important roles.
By changing the charge on a cell membrane, electrolyte salt allows your brain send nerve impulses to your nerve cells. Calcium and potassium are needed by your body’s muscles to contract. Sodium and chloride balance pH levels in your blood and maintain fluid balance within and outside of your cells.
Many people think that dehydration can cause muscle cramps. They will drink lots of water before and after a workout in order to avoid this problem. The research from ECU shows that this common problem is actually caused by a lack electrolytes.
In fact, the researchers conclude that a deficiency in sodium and potassium can contribute to a variety of issues, including dizziness, fatigue, shaky hands, irregular heartbeat and trouble breathing. These are all signs of an imbalance in the electrolyte system, not just dehydration.
The good news is that most adults are able to meet their electrolyte needs by eating a well-rounded diet of whole foods and drinking a lot of water throughout the day. Drinking sports drinks before, during and after a workout or a long period of outdoor activity is also a great way to replenish electrolytes that have been lost through sweat.
You should know that many commercially available electrolyte products contain a high amount of sugar, and they often also contain a large amount of sodium. If your doctor has prescribed a low sodium diet, you should limit the consumption of these products.
If you’re unsure how to choose the right drink for your electrolyte needs, talk with your doctor or a registered dietitian. Then, look for options that provide only the electrolytes you need, like water or milk, without added sugar. You can find electrolyte beverages in liquid form, powders you drop into your water and even hydration tablets that you just add to your water bottle.
