MORE ABOUT THE FUNDAMENTAL ROLE OF ELECTROLYTES

The simplest definition of electrolytes is: a type of mineral that carries an electric charge. In physiological terms, that means compounds like sodium, potassium, & magnesium that turn into ions that can provide a current to control fluid balance within the body.

Electrolytes are made up of salts, acids, bases, & proteins; they are the most abundant type of solutes in bodily fluids. As such, the body requires electrolytes in order to maintain proper functionality. Here are some of the main things that electrolytes do:

• Maintain proper balance between acid & base pH levels in the body

• Control proper fluid levels throughout the body & all the organs

• Regulate proper muscle & nerve function: By carrying electrical impulses throughout the body at the cellular level, electrolytes stimulate reactions in neighboring cells, which helps promote proper muscle contractions as well as nerve synergy

THE DIFFERENT MINERALS KNOWN AS ELECTROLYTE

Electrolytes themselves aren’t actually one independent substance. Rather, they can be any one of several different minerals that are part of the average diet. The most common types of electrolytes found in foods and beverages include:

Potassium: found in a huge range of fruits & vegetables, including collard greens, bananas, oranges, & melons; even beans have potassium. In addition to being one of the key electrolytes, this mineral can help to naturally lower blood pressure, prevent bone loss, reduce the chance of

Sodium/Chloride: When grouped together, these 2 electrolytes form common table salt. As such, the combo is one of the most commonly ingested electrolytes in the American diet, easily found in beef, cheese, olives, & any canned foods that include salt. Though it’s essential to have some on a daily basis, it’s important to limit intake of sodium chloride to about 2,300 milligrams a day since excess can increase blood pressure levels.

Magnesium: another electrolyte responsible for regulating fluids in the body. Even better, magnesium works along with potassium to help reduce blood pressure levels. It also helps support stronger bones & teeth (& reduces the risk of osteoporosis) & helps to regulate nerve & muscle functions. Find good stores of it in leafy greens, cereals, nuts, & beans.

Calcium: the most widely distributed & abundant electrolyte in the human body. It’s commonly known as the mineral responsible for strong bones & teeth, but it also helps with muscle contraction, nerve impulse control, heart health, & even blood clotting. It’s abundant in dairy products but also in eggs, beans,& some fruits like figs or apricots.

Phosphorus: This mineral works along with magnesium & calcium to promote a strong skeletal system. As well, phosphorus also helps with the growth, repair, & overall health of cells within the body & can help to produce energy from carbs & fats. Meats 7 dairy are the main sources of phosphorus; therefore vegans & vegetarians may need to pay careful attention to their phosphorus intake to ensure they’re getting enough (supplementation could help with this if needed).

It’s important to remember that just a single type of electrolyte isn’t enough to maintain a healthy body. Instead, the right balance of essential minerals should be the focus. Adhering to a healthier nutrition plan will naturally ensure that proper levels of electrolytes like those listed above are a regular part of your diet.

DEHYDRATION AND LOW ELECTROLYTES

Electrolyte imbalances can be common, with dehydration one of the biggest culprits. In fact, according to recent data, about 75 percent of Americans might be dealing with chronic dehydration without even realizing it.

Poor fluid intake can be a factor; when the body sweats or uses up fluids, it also eliminates any electrolytes found within them. As such, the first step towards maintaining proper electrolyte balance is simply to make sure that you are staying hydrated on a consistent basis. Water is always a good bet, but coconut water is even better since it has natural electrolytes.

SIGNS OF LOW ELECTROLYTES

An electrolyte imbalance can trigger a lot of different symptoms, many the same as dehydration:

• Fatigue
• Insomnia
• Muscle aches, twitches, or spasms
• Anxiety
• Frequent headaches
• Constant feelings of thirst
• Irregular heart rate
• Joint pain
• Numbness
• Dizziness that occurs when standing up from a sitting or lying positions
• Changes in appetite
• Diarrhea, constipation, and other digestive issues

If the issue is poor fluid balance, the issue can be easily treated (or prevented) by simply drinking more liquids & eating more natural sources of electrolytes. However, if issues persist even with diet & lifestyle modifications, you might seek the advice of a doctor.

NATURAL SOURCES OF ELECTROLYTES

While many sports drinks have been branded as a quick fix for replenishing electrolytes (they are quite successful at it), there is one big problem: They’re often loaded with sugar 7 extra calories. Because of this, it’s better to focus on replacing electrolytes through other, more natural means.

Several foods & drinks make it easy to do just that (in fact, many you might already be regularly enjoying):

• Peanut Butter: Packed with protein & it also contains a good amount of sodium. Natural peanut butter goes well with everything from a banana (another source of electrolytes) to a bagel, or just enjoy it by the spoonful.

• Bananas: one of the best ways to get sufficient potassium. A single banana can replenish as much as 600 milligrams of potassium. It’s also an easy to carry, portable food or can be blended in a smoothie (or as ice cream!)

• Milk: can be just as effective at replenishing electrolytes as a sports drink. That’s because it delivers a high concentration of calcium, sodium, & potassium alongside helpful carbs & proteins. Those who can enjoy dairy (in all its forms) will benefit greatly from this option. You might also try coconut milk, since the fruit naturally has calcium, phosphorus, sodium, magnesium, & potassium, providing even more electrolyte power.

• Coconut water: Like coconut milk, coconut water is a super source of electrolytes, combining all of the essential minerals including calcium, phosphorus, sodium, magnesium, & potassium; it’s also low-calorie & has a thinner consistency if you prefer something closer to water to stay hydrated.

• Leafy greens: Turnip greens, kale, & collards provide high levels of potassium, & can increase intake of magnesium too. They’re a superfood that helps with all-around nutrition as well as electrolyte balance.

• Beans: Beans like kidney beans, black beans, & pinto beans all provide high levels of potassium, calcium, & even protein. This improves energy levels while replenishing electrolytes at the same time.

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