Electrolytes do not make your body go, but they do enable it to run efficiently. Much like a battery in an automobile, these minerals found in your blood and the other body fluids generate voltages that transport electrical impulses – in form of nerve impulses and muscle contractions, across your cells.
The electrical energy helps keep your organs working properly. In fact, electrolytes help ensure the optimal performance of your digestive, nervous muscles, and cardiac systems. This article will focus on basic aspects such as how your body regulates electrolytes. What are indications of having an electrolyte imbalance, and, the most crucial aspect, what you can do to replenish electrolytes lost?
How the body regulates electrolytes
Your kidneys are your hub for monitoring electrolytes. They track changes in your body as a result of shifts in electrolyte levels.
Intense exercise is the most popular way to shed electrolytes. The hotter the temperature and the more intense the exercise the more water is lost.
As per the American College of Sports Medicine, on average people lose up to 6 percent or 2 percent of the body weight they carry during exercise sessions as sweat is released.
Another reason for electrolyte loss occurs in the event of persistent vomiting or diarrhea. This fluid needs to be replaced in order to avoid dehydration, and also to maintain vital bodily functions smoothly.
Additionally, if you’re an extreme exercise enthusiast, follow an intense exercise program. If you have a medical problem that needs to be monitored closely for liquid intake and exercise. Andrea Jones, M.D. a neurologist, suggests that you speak to your physician to make sure that you know your limits and needs for fluids.
“Staying hydrated is key to proper body function,” says Dr. Jones.
An electrolyte imbalance is a sign.
When the number of electrolytes in your body is too excessive or low, you may develop:
- Dizziness
- Cramps
- Heartbeat irregularity
- Mental confusion
- The most frequently reported indicator of low electrolytes is muscle cramps. These can be debilitating and painful.
Maintaining electrolyte levels
The best method for keeping electrolytes in balance in your body is to be attentive to your thirst. The doctor Dr. Jones recommends drinking about two cups of fluid two hours prior to physical activity. In the meantime, drink 4 to 6 ounces every 15-20 minutes throughout your physical activities. Then, drink a glass of water immediately after exercising.
How to replenish electrolytes
Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for getting hydrated. It’s not as expensive and more available than any other beverage. If you want to make it extra good for your body, you can simply add some electrolyte powder, and enjoy a refreshing drink.
Coconut water is an alternative for replenishing electrolytes. Coconut water is low in the glycemic index consequently it won’t drastically alter the level of blood sugar. Studies have also demonstrated that it could help lower cholesterol and blood pressure and is, therefore, a healthy reason to drink it.
However, these drinks are generally more appealing. Sports drinks contain electrolytes and carbohydrates that help to replenish body energy. Many sports drinks have calcium chloride or sodium chloride included as electrolytes that are the most important ones lost during exercise. The added sugar and flavor in these drinks frequently entice people to drink a bigger quantity compared to water.
Drinks to avoid
Carbonated soft drinks, fruit juices, and energy drinks must be avoided as hydration sources. They contain far too much sugar and empty calories. The carbs contained present in these drinks are 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 at the core of our lives that we cannot do without. This is the reason why no one can endure more than three or five days without water intake.“