Table of ContentsView AllTable of ContentsFunctions of ElectrolytesWhat Are Electrolytes?How Much Do I Need?Where Can I Get Them?Food SourcesMuscle Function and Nerve SignalingImpact on Exercise and PerformanceElectrolyte ImbalanceMaintaining Electrolyte BalanceAre Electrolytes Good for Me?
Table of ContentsView All
View All
Table of Contents
Functions of Electrolytes
What Are Electrolytes?
How Much Do I Need?
Where Can I Get Them?
Food Sources
Muscle Function and Nerve Signaling
Impact on Exercise and Performance
Electrolyte Imbalance
Maintaining Electrolyte Balance
Are Electrolytes Good for Me?
Electrolytesare minerals that become positively or negatively charged when dissolved in water or bodily fluids.
Your body needs electrolytes to perform many jobs, including normal heart rhythm, muscle contractions, waste removal, pH balance, and more.
Electrolytes have been studied for their roles in nerve signaling, muscle function, hydration, and exercise performance. They can help sustain your focus and energy levels.
This article covers types and sources of electrolytes, the science behind their functions, the impact of an electrolyte imbalance, and whether supplementing is necessary.
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Each electrolyte performs a specific job (or jobs). Some of these roles occur inside cells, while others occur outside cells.
For example, sodium and chloride are mostly present outside cells but can also be found inside them. Potassium and calcium are primarily found inside cells, and magnesium is found inside and outside cells.
Important functions of electrolytes include the following:
Overall, having these electrolytes in balance helps sustain your energy levels and general health.
Electrolytes are minerals with an electric charge. After consumption, electrolytes dissolve in fluids in your body and form either a positive or negative charge.
Electrolytes are present in fluids inside and outside of your cells. The positive and negative charges help electrolytes conduct signals that let cells know what functions to perform.
Many vital and basic processes require electrolytes, including:
Seven main electrolytes in your body are so essential to your health that several health institutions have set the following daily recommendations:
Adults can typically get all the electrolytes they need from a well-balanced diet. However, some adults may even get too much of certain electrolytes, especially sodium, because sodium is so widespread in processed foods.
Where Can I Get Electrolytes?
You obtain electrolytes through the foods and drinks you consume.
Your body works to keep electrolytes in balance. However, depending on factors like your diet, exercise routine, and illness, electrolytes can become too high or too low.
In some cases, you may need an electrolyte drink or supplement.
You may need an electrolyte drink (like a sports drink) if you lose excess fluids through sweat, vomiting, urine, ordiarrhea. Such losses may occur after working or exercising in hot weather, an intense workout, getting sick, or takingdiuretics.
Electrolyte-containing drinks help replenish electrolytes quickly in cases of moderate to severe electrolyte loss.Replenishing electrolytes will help you regain and maintain your energy levels.
Food Sources of Electrolytes
Electrolytes are widespread in foods and can be found in both plant-based and animal-based foods.
Food sources of electrolytes include:
Bicarbonateis not naturally found in foods, but it may be used in the form of baking soda in baked goods and other foods. Fortunately, your body can make the bicarbonate that it needs.
Incorporating more whole foods into your diet is an excellent way to get more electrolytes. Eating a wide variety of foods, including fruits, vegetables, whole grains,healthy fats, and lean and plant-basedprotein, will also help you meet your electrolyte needs.
Should You Drink Pickle Juice for Electrolytes?
The importance of electrolyte balance in muscle function and nerve signaling can’t be overstated. If electrolytes are too low or too high, muscles and nerves may not work as they should.
In muscle function, electrolytes are involved in muscle movement and recovery. This can help sustain energy levels.
Your muscles need magnesium, potassium, sodium, and calcium for normal muscle function.
Before a skeletal muscle contraction, nerves signal the increase of calcium within muscle cells. This sends another signal downstream for the muscle to contract. After a contraction, sodium and calcium are exchanged within cells to put muscles at rest.
After activity or exercise, magnesium helps muscles recover and prevents soreness and cramping.
Potassium, sodium, and calcium work together to help the heart (a muscle) contract and beat in rhythm.
Like muscle contractions, electrolytes help send nerve signals throughout the body for various functions.
For a nerve signal to occur, the electrolytes sodium, potassium, chloride, and calcium must be unevenly distributed inside and outside nerve cells. This creates a voltage difference that causes electrolytes to enter or exit nerve cells in response toneurotransmitters. When the voltage difference is resolved, a nerve signal is sent, and a function is carried out.
Can Dehydration Cause Heart Palpitations and Racing Heart Rate?
Electrolyte balance is fundamental to various aspects of exercise performance.
However, the body can quickly lose electrolytes through sweat during exercise, resulting in muscle weakness, fatigue, muscle cramps,irregular heartbeat, and dehydration.
After intense exercise, electrolyte supplementation may be necessary.
Research shows that consuming electrolytes after certain types of exercise leads to quick recovery of water and fluid losses. Electrolytes are thought to increase the water absorption rate, which helps repair any fluid and electrolyte imbalance that may have occurred due to excess sweating.
Electrolyte balance may also help prevent sore muscles during and after exercise. In particular, low sodium levels after exercise may increase the likelihood ofmuscle crampsand soreness.
In one small study, male athletes ran downhill in the heat for 40 to 60 minutes or until they lost 1.5% to 2% of their body weight. They were given either spring water or an electrolyte beverage to regain weight afterward. Those who consumed the electrolyte beverage had less muscle cramping than those who rehydrated with spring water.
Research on electrolytes for exercise performance is ongoing. Researchers hope to learn more about the proper timing and dosage of electrolytes to optimize performance and recovery.
Electrolyte Imbalance and Health Implications
Anelectrolyte imbalanceoccurs when one or more electrolytes become too high or too low. This can impact your energy levels and many other outcomes.
Electrolyte imbalances are a common issue, withhyponatremia(low sodium) being the most prevalent type of imbalance in the emergency department. Other common electrolyte imbalances includehypernatremia(high sodium),hypokalemia(low potassium),hyperkalemia(high potassium), andhypercalcemia(high calcium). Although, any electrolyte can become out of balance.
Electrolyte imbalance can affect anyone, especially when fluid levels in the body are too high or too low. Possible causes of an electrolyte imbalance include:
There are various signs and symptoms of an electrolyte imbalance to look out for, including:
If you suspect an electrolyte imbalance, contact your healthcare provider. They may recommend getting a blood test called an electrolyte panel or a urine test to diagnose the possible imbalance.
For most people, adequate hydration and a well-balanced diet are all necessary to keep electrolytes in check.
If you supply your body with the water and electrolytes it needs daily, it will do the rest of the work to maintain balance. When necessary, your body moves electrolytes in and out of cells to adjust and maintain fluid levels.
Recall that electrolytes are found in many plant- and animal-based foods. For electrolyte balance, it is recommended to eat plenty of fruits, vegetables, grains, legumes, nuts, seeds, dairy, fish, and meat.
Fluid needs vary from person to person and may depend on age, activity level, and body size. Generally, females need about 11.5 cups (92 ounces) of water daily, while males need 15.5 cups (124 ounces).
If water isn’t your favorite drink, plenty of other ways to maintain hydration exist. Fruits and vegetables contain water. Additionally,sparkling waterand milk can help you meet your hydration goals.
You may need more water during and after exercise, especially if the activity was intense or completed in the heat.
To maintain fluid and electrolyte balance, it’s recommended that athletes:
In addition to athletes, others may also have higher water needs. People who are sick, pregnant, breastfeeding, or who have certain medical conditions (likekidney stonesor abladder infection) are at a higher risk ofdehydration.Working outside or in the heat may also increase the amount of water your body needs.
Comparing Oral Rehydration Solution (ORS) Mixes
Electrolytes are essential for your health. However, an electrolyte supplement isn’t always necessary; some people may need to avoid them altogether.
Consuming an electrolyte supplement or beverage is best only when needed. You may need an electrolyte replacement beverage if you lose excess fluids through sweat, vomiting, or diarrhea.
Consuming electrolytes when your body already has enough may put you at risk for an imbalance in which electrolytes are too high.
People with heart failure, kidney failure, cirrhosis, or those who are pregnant are at a greater risk for fluid retention or overload. Fluid retention may lead toedema(swelling) and trouble breathing.
Many electrolyte replacement drinks may contain ingredients other than electrolytes. Avoid electrolyte drinks if you’re allergic to any of their ingredients. Seek immediate medical attention if you have signs of asevere allergic reaction, such as itching, hives, or shortness of breath.
Talk with a healthcare provider if you’re unsure whether electrolyte supplements suit you.
Summary
Electrolytes are minerals with a positive or negative charge.
The electrolytes, sodium, potassium, chloride, calcium, magnesium, phosphorus, and bicarbonate have unique and vital roles in your body that are essential to your health.
Electrolytes are necessary for muscle function, nerve signaling, hydration, waste removal, and pH balance. They can help maintain your energy levels and exercise performance. They are found in various foods and beverages.
An electrolyte imbalance should be corrected immediately to prevent serious side effects. Electrolyte beverages may reverse an electrolyte imbalance, but drinking them for any other reason is unnecessary.
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