Hello friends, today I wanted to talk about electrolytes. We hear a lot about them when it comes to sports drinks and sweating, maybe even after a night of partying, but what the heck are they and why are they so important that we need to be replenishing them with specialized beverages?
Let's start with the most important question- what even are electrolytes?
According to the Cleveland clinic,"Electrolytes are substances that have a natural positive or negative electrical charge when dissolved in water. An adult's body is about 60% water, which means nearly every fluid and cell in your body contains electrolytes. They help your body regulate chemical reactions, maintain the balance between fluids inside and outside your cells, and more."
We may be familiar with some of these electrically charged minerals like::
Bicarbonate -your body uses this to keep your blood pH levels normal.
Calcium- used to control your muscles, transmit signals in your nerves, manage your heart rhythm and more.
Chloride- a key part of how your cells maintain their internal and external balance of fluid. It also plays a role in maintaining the body’s natural pH balance.
Magnesium- Magnesium helps your cells as they turn nutrients into energy. Your brain and muscles rely heavily on magnesium to do their job
Phosphate- a key part of transporting chemical compounds and molecules outside your cells. It helps your cells metabolize nutrients
Potassium- especially critical to your heart function
Sodium- Sodium plays a critical role in helping your cells maintain the right balance of fluid. It’s also used to help cells absorb nutrients. It’s the most abundant electrolyte ion found in the body.
As we have examined previously, many of these nutrients can be found in a wide assortment of foods. However, If you lose a significant amount of these minerals when you're sick, either through vomiting or diarrhea, or intense sweating, you will likely need to make a special effort to replenish electrolytes. Ok, but why? When the body is lacking electrolytes it can result in fatigue, headache, nausea, muscle cramps, and an overall feeling of low energy.
People who have POTS (Postural Orthostatic Tachycardia Syndrome) often have a hard time with hydration and maintaining fluids. As a result, folks often have to make a concerted effort to consume sodium and electrolytes regularly to avoid unpleasant symptoms like headaches, nausea, poor sleep, weakness and fatigue, poor concentration and memory, and shaking/sweating.
Alright, good to know. So how does my body use these magical electrolytes? Your cells use electrolytes to conduct electrical charges, which is how your muscles contract. Those same electrical charges also help with chemical reactions, especially when it comes to hydration and the balance of fluids inside and outside of cells. The key principle that electrolytes rely on is that certain chemical elements can naturally hold a positive or a negative electrical charge. When those elements are dissolved in a liquid, that liquid can then conduct electricity.
Fantastic! So does that mean I should be buying every electrolyte product marketed to me? Not necessarily, as many sports drinks contain high levels of sugar and artificial dyes. Companies like Liquid IV and Skratch Labs have created drink mixes aimed at replenishing hydration and electrolytes while being more conscious of their nutritional profile. I've personally tried them both and I like them both. They do the job of hydrating the body well without the artificial dyes and excess sugars. I can't drink anything with red 40 because I have an allergic reaction every time, so these are a great alternative to conventional sports drinks. Not to mention both brands make great flavors which actually taste good. I use them whenever I feel dehydrated or under the weather in any way.
Stay hydrated my friends!
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