Once upon a time, many only thought about electrolytes as being important for athletes or if you spent all day working in the sun. We all recall the commercials of the sweaty competitors chugging some neon-colored “electrolyte” drink. But electrolytes are finally starting to get their day in the sun, all puns intended, as being critical for everyone, not just the elite athlete.
Electrolytes are minerals like calcium, magnesium, potassium, sodium, and phosphorus. These minerals play essential roles such as facilitating nutrient transport into cells, removing waste products, maintaining heart electrical conduction, regulating blood pressure, and balancing blood pH. Simplistically put, they act as the “lock and key” that allows water to enter our cells, influencing all these vital functions. Without sufficient electrolytes, water cannot effectively hydrate our cells.
When electrolytes are deficient, there can be a broad range of symptoms, from fatigue, headaches, nausea and muscle cramping to more life-threatening symptoms of seizures, coma and/or cardiac arrest. Other reasons to consider your electrolyte levels include:
- Increased physical activity, hot weather, or even hot flashes increase sweating to cool the body, necessitating more water and electrolyte replenishment.
- Dealing with constipation? Check your water intake and electrolyte levels.
- During illness, particularly with vomiting or diarrhea, replenishing electrolytes is crucial for recovery.
Remembering the adage, “We are what we eat,” ensuring adequate electrolyte levels should always start with food choices.
Dark chocolate and nuts are great sources of magnesium. Foods high in potassium include avocado, bananas and dark leafy greens like spinach or kale. Sweet potatoes are high in magnesium and potassium. Other foods that are high in minerals/electrolytes include beans, lentils, bone broth and watermelon. Even pickles and beets are a source of electrolytes. Coconut water is a good option, but be careful of the sugar content!
A simple DIY electrolyte formula involves adding a pinch of salt and a squeeze of lemon juice to water, which is ideal for rehydration, especially after overnight dehydration. Don’t like the taste of water? Add cucumber slices to “freshen up” the water, plus the added bonus of electrolytes.
When electrolytes need to be replenished, there are times when food alone may not be enough. Examples of when you might need more include:
- Intense sweating, such as from a hard workout, sitting in a sauna or even a day spent in the sun.
- An illness, especially a stomach bug or COVID.
- Persistent struggles with low blood pressure.
- Medical conditions such as POTS.
- When supplementing with an electrolyte, here are a few things to consider:
- The simpler the formula, the better.
- Look at the sodium and potassium content. There are formulas that have HIGH levels of either one or both, but that might not be the best choice for you. Always check with your doctor.
- Avoid artificial sugars and colors.
- Too much of a good thing is no longer a good thing. So, unless instructed by your doctor, do NOT take electrolytes multiple times a day.
As the summer continues and the days get warmer, remember to hydrate AND don’t forget your always important electrolytes!
