More than half of the human body’s weight is made up of water, and for it to function normally, it should keep up the fluid levels. Microminerals are needed in huge amounts for the body to maintain fluid balance. Electrolytes are basically mineral particles in the body that carry electric charge in the blood, urine, tissue, and various other body fluids.
The blood electrolytes comprise sodium, potassium, chloride, calcium, magnesium and bicarbonate which maintain acid-base and water balance in the body. When these minerals dissolve in the fluid, they make up the electrolytes -the positive and negative charged ions during the metabolic processes. Our body can replenish the electrolyte reserves from the food and fluids that we consume.
Electrolytes play a pivotal role in several bodily functions, which include:
- Conducting the nerve impulses
- Maintaining muscle contractions
- Regulating the body pH balance (acid-base balance)
- Keeping the body hydrated and balancing the amount of water in the body.
- Transport nutrients into the cells and excretes wastes out of the cells
- Maintain the healthy and normal functioning of the nerves, muscles, brain, and heart.
In certain situations, there is an imbalance in the elelectrolyteevels in the blood, where it becomes too high or low. An imbalance in the electrolyte levels can disturb health and at times can be fatal too. Some of the reasons for electrolyte imbalances are dehydration due to vomiting or diarrhea, excess body heat when the climate is very hot or down with fever. Kidney problems, eating disorder and injuries like severe burns can also cause electrolyte imbalance. Also Read: Dehydration: Causes, Symptoms And Treatment
Some of the symptoms associated with severe electrolyte imbalance include:
- Fatigue
- Confusion or anxiety
- Trouble Sleeping
- Numbness
- Rapid heartbeat
- Muscle cramping
- Headache
Do We Need More Electrolytes When We Sweat ?
Yes, perspiration makes you lose both water and electrolytes, mainly sodium and chloride. As a result, an extended duration of workout or physical activity, particularly in a hot climate can cause remarkable electrolyte loss. It is estimated that sweat comprises 40-60 mmol of sodium per litre on average. However, the actual amount of electrolytes lost via sweat can differ from person to person. Athletes who are exercising for more than two hours or those who exercise in extreme heat should consider having electrolyte-rich sports drinks to replace their losses.
For others, getting the normal amount of sodium from foods and drinking water to stay hydrated is enough.
Dietary Sources of Electrolytes
The best possible way to maintain and reach electrolyte balance is through a wholesome and balanced diet.
The key food sources of electrolytes are fruits and vegetables. Some of the foods that offer electrolytes include:
- Sodium: Table salt, cheese and pickled foods
- Chloride: Table salt
- Potassium: Bananas, avocado and sweet potato
- Magnesium: Seeds and nuts
- Calcium: Dairy products, nuts, fortified dairy alternatives and green leafy vegetables
While bicarbonates are naturally made in the human body, so you don’t have to add them in your diet.
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Foray through this infographic to know about the role of 5 essential minerals which play a vital role in maintaining the electrolyte balance.
