Electrolytes don’t make your body run, but they do make it run smoothly. Similar to a battery in the car, these minerals found in your blood and body fluids generate voltages that transport electrical impulses – in the shape of nerve signals as well as muscle contractions across your cells.
This electrical energy keeps your organs in good working order. Electrolytes can help maintain optimum performance of your digestive, nervous muscles, and cardiac systems. Now we will cover a few basic aspects such as how your body regulates electrolytes. Also, what are indicators of electrolyte imbalances, and the most important thing is how to replenish the electrolytes you’ve lost?
How the body regulates electrolytes
Your kidneys are the central point for electrolyte monitoring. They monitor changes in your body from shifts within electrolyte concentrations.
The most intense exercise is the most commonly used method to lose electrolytes. The hotter the temperature along with the more strenuous the workout the more water lost.
According to the American College of Sports Medicine On average, people lose about 2 to 6 percent of the body weight they carry during exercise sessions as sweat is released.
Another major cause of electrolyte depletion occurs when you have chronic nausea or diarrhea. They must be replaced in order to avoid dehydration, and also ensure that vital body functions are operating in a healthy manner.
Also, if an adore exercising in the heat, you have to check your electrolytes. Also, if you have a medical problem that requires close surveillance of your water intake and exercise regimen, Edrea Jones, M.D. a neurologist, suggests you talk to your physician to ensure you know your limits and your intake of fluids.
“Staying hydrated is key to proper body function,” says Dr. Jones.
Signs of electrolyte imbalance
If the level of the electrolyte in your body is too excessive or too low, it is possible to develop:
- Heartbeat irregularity
- Mental confusion
- The most frequently reported sign of low electrolytes is muscle cramping, which can be excruciating and debilitating.
Maintaining electrolyte levels
The best way to maintain electrolytes levels in your body is by paying attention to your thirst. The doctor Dr. Jones recommends drinking about 2 cups of fluid for two hours prior to exercising. Next, try drinking up to 6 ounces of water every 15-20 minutes during physical workouts. In the end, you should drink when you are done exercising.
How do you replenish electrolytes?
Being hydrated is essential to maintaining an electrolyte balance. It is the most natural choice for getting hydrated. It’s not as expensive and more available than any other drink. Coconut water is an alternative for replenishing electrolytes. Coconut water is low in glycemic index, meaning it won’t have a significant impact on the level of blood sugar. Studies have also shown that it could help lower cholesterol and blood pressure which is a good reason to drink it.
But it is true that sports drinks are more attractive. Sports drinks contain electrolytes and carbohydrates, which replenish body energy. A lot of sports drinks contain salt chloride, or potassium chloride included as electrolytes that are the most important ones that are lost during exercise. The added sugars and flavors in these drinks frequently entice people to drink a bigger quantity than water.
Drinks to stay clear of
Carbonated soft drinks, fruit juices, and energy drinks ought to be avoided as sources of hydration. They’re packed with sugar and empty calories. The sugars present in these drinks are short bursts of energy instead of providing long-term benefits. “Staying well-hydrated benefits our bodies in so many intricate ways,” Dr. Jones. “Our bodies are extremely complex and water is the apex of existence that we cannot survive without. This is why you can’t live more than three to five days without water intake.”