Electrolytes aren’t the reason your body can run, but they let it run smoothly. Similar to a battery in automobiles, the minerals in your blood and other bodily fluids stimulate voltages that carry electrical impulses – in the forms of nerve stimuli as well as muscle contractions – through your cells.
This electrical energy keeps your organs running smoothly. In reality, electrolytes aid in maintaining the best performance of your digestive, nervous, cardiac, and muscular systems. Here we will go over a few essential aspects, such as how your body regulates electrolytes. We will also discuss indicators that indicate you are suffering from electrolyte imbalances and, the most important part, how to replenish your electrolytes.
The body’s ability to regulate electrolytes
Your kidneys are your hub for electrolyte monitoring. They track changes in your body due to shifts in the electrolyte level. Exercising for a long time is the most commonly used method to deplete electrolytes. The hotter the temperature, plus the greater intensity of exercise, the more water is lost.
As per the American College of Sports Medicine, The average person loses 2 to 6 percent of their body weight in exercise sessions through sweating.
Another prime cause of electrolyte loss is when you suffer from chronic symptoms of diarrhea or vomiting. They must be replaced to prevent dehydration and to ensure that vital body functions are operating smoothly.
Additionally, if you’re an extreme sportsperson, follow an intense exercise program. If you have a medical problem that needs to be monitored closely for fluid intake and exercise, Edrea Jones, M.D. an expert neurologist, suggests that you speak to your physician to make sure that you are aware of your limits as well as your water requirements.
“Staying hydrated is key to proper body function,” says Dr. Jones.
Signs of an imbalance of electrolytes
If the level of electrolytes in your body is high or too low you can develop:
- Dizziness
- Cramps
- Heartbeat irregularity
- Mental confusion
- The most typical indicator of low electrolytes is muscle cramping. It can be extremely painful and debilitating.
Maintaining electrolyte levels
The most effective way to ensure that electrolytes are balanced in your body is to be aware of your thirst. Dr. Jones recommends drinking about two cups of fluids two hours prior to any exercise. Next, try drinking up to 6 ounces of water every between 15 and 20 minutes during your physical activities. In the end, you should drink after you finish exercising.
How do replenish electrolytes?
Staying hydrated is key to maintaining an electrolyte balance. Water is the best option for hydration. It’s less expensive and more available than any other drink. If you want to make it even better for you, you should add some electrolyte powder to your water.
Coconut water is a different option to replenish electrolytes. Coconut water is low on the glycemic index, therefore it will not significantly alter the sugar level in your blood. Studies have also shown that it could help lower cholesterol and blood pressure and is, therefore, a healthy reason to drink it.
However, it is true that sports drinks are more appealing. They are a source of electrolytes as well as carbohydrates, which provide body energy. Many sports drinks contain calcium chloride or sodium chloride added to them they are major electrolytes lost during exercise. The added sugar and flavor are often used to entice people to drink a larger quantity of water.
Drinks to stay clear of
Carbonated soft drinks, fruit juices, and energy drinks must be avoided as sources of hydration. They’re full of sugar and calories that are not needed. The sugars present in these drinks are short bursts of energy instead of long-term benefits. “Staying well-hydrated benefits our bodies in so many intricate ways,” Dr. Jones. “Our bodies are extremely complex, and water is at the core of all life. It’s something we cannot do without. This is why you can’t survive more than three to five days without any drinking water.”