Balanced water and electrolyte balance is particularly important for the proper functioning of the body. Fluids and electrolytes are essential to maintain it, and they must be supplied to the body every day. Many situations can cause their increased demand.
Electrolytes – what are they?
Although almost everyone has heard this name at some point, many people still do not know what electrolytes are. Their definition may seem quite complicated to someone without chemical knowledge: aqueous solutions of ions, which consist of atoms with a positive and negative electrical charge. It is easier for us to remember the names of the elements that we classify as electrolytes, i.e. sodium, potassium, calcium and magnesium. The ions of chemical compounds are also important for proper water and electrolyte balance: chloride and phosphate.
Properties of electrolytes
The effect of electrolytes on the body is really wide. Elemental ions guarantee the proper voltage in cell membranes, which allows the transmission of nerve impulses. Thus, they are the basis for the proper functioning of organs (including those crucial to health and life, i.e. the brain and heart). However, the properties of individual electrolytes may vary.
What do individual electrolytes provide?
- Sodium – is a basic component of plasma that affects blood pressure. It increases the volume of fluids in the body, taking part in the exchange of water between cells. It also regulates the so-called acid-base balance in body fluids.
- Potassium – is an antagonist of sodium, and therefore balances its action, reducing the volume of fluids in the body. It prevents the retention of excess water in the body. It supports nerve conduction, including the work of the heart muscle. Similarly to sodium, it regulates the pH level of cells.
- Calcium – most of us associate the effect of calcium on the mineralization of bones and teeth. However, calcium also participates in the transmission of nerve impulses and muscle contractions. It also affects blood clotting.
- Magnesium – is another important electrolyte that allows for proper nerve conduction, supporting the proper work of muscles. It contributes to the production of energy in cells and is a catalyst for many enzymes in the body.
- Chloride and phosphate ions – have a negative electrical charge, thanks to which they regulate the volume of body fluids, energy production and numerous cellular functions, including the transmission of nerve signals, muscle function and DNA synthesis.
When to drink electrolytes?
Electrolytes should be drunk when there is an intensive loss of water from the body. This occurs both as a result of increased sweating, frequent urination or digestive tract problems. For this reason, it is worth reaching for electrolytes during:
- summer heat,
- intense physical activity,
- excessive alcohol consumption
- travel
- use of diuretic products
- digestive system discomfort
Electrolytes should be drunk immediately after preparation.
Improper electrolyte balance – symptoms
In the case of a disturbance in the body’s homeostasis resulting from an incorrect amount of electrolytes, the symptoms are clearly felt and relatively easy to recognize. These include:
- muscle tremors and a tendency to cramps,
- swelling, for example in the legs,
- a feeling of weakness,
- a deterioration in well-being,
- digestive system discomfort
Keep in mind that at the stage of experiencing symptoms, it is important to act quickly, i.e. supply electrolytes to the body.
Why do we lose electrolytes – causes
The most common cause of electrolyte loss in the body is insufficient hydration. It can result from drinking small amounts of water, as well as from drinking excessively filtered water. For this reason, it is best to drink mineral water every day. In addition, pay attention to other potential causes of electrolyte loss in order to react in advance. These include:
- increased body temperature and sweating,
- excessive alcohol consumption,
- a diet poor in nutrients (especially magnesium),
- frequent drinking of coffee and tea,
- use of certain preparations,
- inadequate absorption,
- stress.
Symptoms typical of electrolyte loss do not always have the same causes. For this reason, it is always worth consulting a doctor. Want to know more about this? Check out the article: Muscle cramps – what is their cause and how to deal with them?
Electrolytes – test
After recognizing the symptoms characteristic of electrolyte loss, the doctor may order a patient to undergo a test in the form of an ionogram. It involves taking a blood sample and determining the concentration of individual electrolytes. Based on such a test, the diagnosis can be made most reliably. It is easier to determine whether the reported symptoms are due to low sodium levels or another element. Electrolyte tests may be reimbursed by the National Health Fund if you have a referral from a doctor (for example, a primary care physician). Privately, the cost of a full ionogram is approx. 45 PLN
Electrolyte test – how to prepare?
The electrolyte test should be performed on an empty stomach (preferably 12 hours after the last meal). For this reason, the best time to do the test is in the morning. Do not make any changes to your regular diet before the test. Do not drink alcohol or engage in excessive physical activity. You can drink a glass of water no later than 30 minutes before the electrolyte test to make blood collection easier and more comfortable.
How long do you have to wait for the electrolyte test results?
Usually, the electrolyte test results are available the same day or the day after the test. Remember to consult your results with your doctor, who will decide what to do next.
How to replenish electrolytes?
If you want to replenish your electrolyte levels on a daily basis, make sure you are properly hydrated. An adult should drink at least 1.5-2 l of water per day. The volume of fluids consumed should be increased on hot days and during physical activity. Also pay attention to your diet.
Natural electrolytes in your daily diet:
- mineral water – contains calcium, potassium, sodium and magnesium, among other things,
- table salt – a rich source of sodium, chloride ions, which many people consume in excess,
- bananas, tomatoes and potatoes – rich in potassium,
- milk and dairy products – a good source of calcium,
- avocados, walnuts, lentils – contain magnesium,
- fish, mature cheeses and cold cuts – contain the most phosphorus.
Electrolytes in dietary supplements
There are electrolytes on the market in the form of medications that a doctor can prescribe (usually based on the results of an ionogram). However, on a daily basis, in your home medicine cabinet, it is worth having over-the-counter electrolytes, i.e. popular dietary supplements. These are powders or effervescent tablets to dissolve in water. They are a quick and immediate supplement to your diet.
Their advantages include:
- better absorption – their manufacturers use technology that optimizes the stability parameters of the ingredients,
- attractive taste (for example orange) – which makes them easier to consume, e.g. by children,
- precisely measured dose – you know exactly how many electrolytes to drink,
- easy preparation – just throw the lozenge into water and wait for it to dissolve,
- additional ingredients – other electrolytes and glucose, which supports hydration and adds energy.
You can choose from numerous electrolytes with different recipes, for example for children and seniors. Check how dietary supplements for women and men differ.