ELECTROLYTES MAINTAINING BALANCE

Your body needs hydration to maintain optimal functioning, especially during periods of heat or physical exertion. And during the hot summer months, your body can lose fluids through sweat, even without heavy activity.

As you lose excess fluid, you also lose important minerals your body needs, and many of these minerals cannot be replenished through water alone. These minerals are called electrolytes, and they carry an electric charge through our body.

Electrolytes are important for regulating muscle and nerve function, maintaining proper hydration and rebuilding damaged body tissues. Electrolytes come in the form of: • Calcium • Bicarbonate • Chloride • Magnesium • Phosphate • Potassium • Sodium

Electrolyte imbalances

Electrolyte imbalances are typically caused by sweating, vomiting or diarrhea. Your sodium and potassium levels become too high, or too low, signaling your body to balance your electrolyte levels through hormone and kidney function.

WHY TEST ELECTROLYTE LEVELS?

Your electrolyte levels continuously fluctuate based on your activity and diet. Therefore, an electrolyte panel will most often be used to rule out other health conditions if you're experiencing symptoms of electrolyte imbalance but are maintaining a healthy diet and sufficient fluid intake.

Other causes that can attribute to electrolyte deficiency or excess:

DEFICIENCY:

• Dehydration • Kidney malfunction • Illness • Heart failure • Bulimia or anorexia • Poor diet • Medications such as diuretics • Cancer or cancer treatment • Drinking too much water with a low-sodium diet

Symptoms of deficiency

• Headache • Dizziness • Blurred vision • Weakness or fatigue

EXCESS:

• Certain types of cancer • Some cancer treatments • Other medical conditions • Overconsumption of sports drinks; they contain extra electrolytes

Symptoms of excess

• Irregular heartbeat • Confusion • Tiredness • Muscle spasms • Weakness • Numbness • Blood pressure changes • Bone disorders • Seizures • Nervous system issues

You may not feel hot when you're in the water, but your body is still sweating, so stay hydrated!

Electrolyte supplements

Several supplements can be used to replenish electrolytes. Many people are actually deficient in magnesium, a mineral not commonly found in many of the processed foods our society consumes. However, an individual maintaining a generally healthy diet who is not experiencing rapid loss of fluid should not need to supplement with electrolytes for hydration levels (sodium, potassium). In fact, the average adult consumes 3,400 mg of sodium on a daily basis, which is significantly higher than the recommendation of 2,300 mg.

If you are an endurance athlete, or are experiencing rapid loss of fluid due to illness or other disease, there are steps you can take to replenish these important minerals, both through diet, sports drinks and supplementation.

SPORTS DRINKS

Sports drinks are touted for their ability to replenish electrolytes, but most of these are geared toward periods of dehydration and high exertion, so they often only contain sodium and potassium to replenish minerals from fluid loss. NOTE: Pay attention to the sugar content and hidden ingredients within these beverages, such as food coloring, additives and artificial ingredients.

YOU ARE WHAT YOU EAT

To replenish electrolytes through your diet, try these foods:

CALCIUM:

Dairy products (yogurt, milk, cheese), dark leafy greens (collard, spinach, kale)

CHLORIDE:

Olives, lettuce, tomato juice, salt

MAGNESIUM:

Dark leafy greens, fish, pumpkin seeds, magnesium supplements

POTASSIUM:

Avocados, bananas, potatoes with skin, coconut water

SODIUM:

pickles, tomato juice, salt, soups or other foods with high sodium content

SUPPLEMENTS

Packet supplements that can be added to your drinking water come in a variety of flavors with varying ingredients.

UNSWEETENED COCONUT WATER

A good alternative to sugary sports drinks is unsweetened coconut water, which naturally contains magnesium, potassium, sodium and calcium, without the sweeteners or artificial ingredients.