07/17/2024
Electrolytes: What are They and Why are They Important?
Due to the weather we are resharing this information.
When it comes to exercise, heat, and sweating everyone talks about hydration and has an understanding of its importance, but many are unaware of the importance of replenishing electrolytes as well. When we sweat, we donโt just lose water, but also electrolytes, the minerals that help deliver fluids to the cells that need them.
What are electrolytes? Electrolytes are chemicals naturally occurring in your body fluids. They are positively or negatively charged ions that conduct electrical activity. Keeping these in balance is important for us to maintain fluid balance, muscle contraction, and neural activity. They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissues. They are essential for a number of functions in the body. They interact with each other and the cells in the tissues, nerves, and muscles. They work together. Everyone needs electrolytes to survive.
The most common electrolytes discussed are Sodium, Magnesium (mineral), Bicarbonate, Calcium, Potassium, Chloride, and Phosphate. Letโs look at each of these described by the International Sports Science Association from their article (Electrolytes and Exercise: Keeping Your Body Balanced | ISSA (issaonline.com)) to see what they do:
1. Sodium is important for maintaining healthy fluid levels.
2. Magnesium is critical for muscle and nerve function.
3. Bicarbonate assists with blood pH balance.
4. Calcium helps stabilize blood pressure.
5. Potassium supports the heart, nerve, and muscle function.
6. Chloride regulates blood pressure.
7. Phosphate aids in muscle and nerve function.
What are some symptoms of Electrolyte Imbalance? Here is a list of common symptoms: muscle cramps, dizziness, irregular heartbeat, mental confusion, headaches, muscle weakness, and/or appetite loss.
So, what do we do to replace the electrolytes we lose? The two main things we need to focus on daily are to drink plenty of water and to eat a diet containing electrolyte-rich foods. This usually will restore the electrolyte balance. Here are some examples: avocados, potatoes, spinach, turkey, bananas, strawberries, oranges, celery, tomatoes, milk, leafy greens, cashews, and vegetable juice. The above-mentioned article has a great list of additional foods as well. And of course, there are options in a variety of different sports drinks and tablets.
There are a lot of great resources out there to learn more on this subject. This article is an accumulation of many articles I read in preparation for writing this. So, keep hydrated and keep your electrolytes balanced. Enjoy your summer!
We are continuing to run the First Month Free special (Membership Dues only, Start up cost not included) until the end of July on the 12- and 24- month contracts. Be sure to take advantage of this special! Our staffed hours are as follows: Monday - Thursday 10 am - 1 pm as well as Mondays and Wednesdays from 3 - 6 pm. After hour appointments are available as well.
This article is for information purposes only, not medical advice. If you have concerns about your health, see your doctor.
August 2023 โ Written by Donna Conley
