Are you getting enough electrolytes? How do you replace your electrolytes? What’s the best way to get electrolytes? It seems like a lot of people throw around the word “electrolytes,” but do we actually know what they are and why so many people talk about them?
What Are Electrolytes?
Electrolytes are electrically charged minerals or compounds that are found in your blood, tissues, urine, and other bodily fluids. There are six electrolytes: calcium, chloride, magnesium, phosphate, potassium, and sodium.Why Are Electrolytes Important?
Electrolytes are important because they are involved in several life-supporting activities, including:- Regulating the fluid levels in your blood plasma and body
- Moving nutrients into your cells
- Transporting waste materials out of your cells
- Keeping your body’s acid/base (pH) level in the normal range (7.35-7.45)
- Enabling your muscle contractions, including your heartbeat
- Transmitting nerve signals from your muscles, heart, and nerve cells to other cells
- Helping your blood to clot
- Assisting in the formation of new tissue
Symptoms of Low Electrolytes
The symptoms of low electrolytes may depend on which mineral is in short supply.- Calcium: Low calcium may not cause symptoms, but if it is chronically low, you may see changes in your hair, skin, and nails. You also may experience yeast infections, leg and back cramps, and muscle irritability.
- Chloride: Low chloride can occur if you’ve experienced excessive vomiting or are taking loop diuretics.
- Magnesium: Low magnesium may cause abnormal heart rhythms and muscle cramps or spasms.
- Phosphorus/phosphate: Low phosphate may cause respiratory failure, heart failure, muscle weakness, seizures, and coma. Poor nutrition, use or certain diuretics, and alcoholism can cause low phosphate levels.
- Potassium: Low potassium may cause abnormal heart rhythms and how your body stores glucogen (a source of energy for your muscles). Very low potassium can cause cramps, spasms, muscle weakness, and respiratory problems.
- Sodium: Low sodium causes water to move into your cells. It is usually marked by thirst, but also can be accompanied by confusion, headache, lethargy, and personality changes.
Where Do You Get Electrolytes?
You can get electrolytes from foods, beverages, and supplements. Water infused with electrolytes is one choice, and one of the best beverages to replace electrolytes is coconut water, which contains five of the six minerals (sans chloride).Be especially mindful if choosing a beverage that advertises itself as an electrolyte or sports drink. Many of the popular products on the supermarket shelves have a high sugar content as well as artificial colors and flavors. Read labels carefully before making your purchase.
Foods that are a rich source of electrolytes include avocado, bananas, bell peppers, carrots, celery, citrus fruits, cucumbers, cultured dairy, kiwi, pineapple, and watermelon. Make these a part of your diet as much as possible.
Cherry Limeade Fizz Pops.
- 1 cup water
- 1/3 cup fresh lime juice
- 2 Tb honey
- 2 cups cherries (pitted)
- 2 scoops Pure Essence Ionic Fizz Magnesium Plus