Typically, we associate electrolytes with sports drinks promoted for use after strenuous exercise. But although we understand that electrolytes sometimes need to be replenished, most of us (unfortunately) do not exercise nearly enough to require supplementation through these drinks. In fact, you are probably ingesting more electrolytes than you realize on a daily basis. 

What are Electrolytes?

Every day, adequate levels of electrolytes must be consumed – even when we are not engaging in exercise. Electrolytes are minerals essential for the human body to function correctly and efficiently, and they are responsible for:

* Conducting electricity throughout the body, necessary for muscle contraction and heartbeat

* Regulating fluid levels in the body, such as the blood

* Facilitating communication between nerve cells and other types of cells

* Assisting with blood clotting and tissue repair

* Regulating the blood’s pH and the release of hormones

Electrolytes are vital for health and wellness, but most people cannot name a single type of electrolyte. So let’s take a look at what these minerals are and the function of each of them:

The Most Significant Electrolytes

Sodium: Sodium regulates the amount of extracellular fluid, including plasma and interstitial fluid – which nourishes the cells with oxygen and nutrients and excretes waste. Typically, we hear that sodium intake must be minimized – even as the average person eats a diet overloaded with sodium due to processed food products. We definitely want to watch sodium intake, as excess sodium can result in high blood pressure, heart complications, and fluid retention. But it is possible to fall short in required sodium levels as well. Most individuals should target 1500 mg – 2300 mg of sodium per day, depending on age, physical activity levels, and medical conditions. 

Potassium:  Sodium and potassium work together in the body, regulating each other and forming a pump-like mechanism in the cells that pushes out sodium and replaces it with potassium. Your kidneys work with this pump to remove excess sodium and eliminate it via urine. Therefore potassium ultimately works to prevent high blood pressure by decreasing sodium levels. Adults require between 4,500 mg – 4,700 mg per day, but the exact amount depends on gender and age. 

Chloride:  Interestingly, when sodium and chloride are combined, they form common table salt. Chloride is another significant electrolyte that regulates fluids, blood pressure, and fluid pH levels, and it is essential for proper and adequate hydration. Adults should target between 800 mg – 2,300 mg of chloride per day, depending upon gender and age.

Calcium:  Calcium is the most prevalent electrolyte in the body. Calcium is necessary for the formations of bones and teeth, secretion of hormones, blood clotting, and nerve impulse communications. The body takes in calcium in the small intestine, relying on Vitamin D for this process. This explains why supplements for bone health often combine vitamin D with calcium. (Magnesium is also typically included in these supplements – the reason is described below.) If the body is not provided with enough calcium, it will take what it needs from the bones – resulting in osteoporosis. The average adult requires between 1,000 mg – 1,500 mg of calcium per day to prevent this condition. 

Magnesium:  Magnesium is an oft-forgotten electrolyte, but it has an important job to do in the body. Most magnesium is stored in the bones and – like calcium – is responsible for forming teeth and bones. Magnesium is also involved in enzyme function and the contraction and relaxation of muscles. Recommended levels of magnesium intake vary so greatly that you may want to speak with a professional dietician if you are concerned. 

Phosphorus:  Once again, the formation of bone and teeth comes to the forefront with this electrolyte. In addition to bone health, phosphorus stores energy and assists with nerve function and muscle contraction. Just like calcium, phosphorus requires adequate vitamin D levels for proper absorption. The average adult needs between 700 mg and 1250 mg of phosphorus daily, depending on age and gender. 

Sources of Electrolytes

Contrary to the commercials, we don’t need an energy drink to replenish our electrolytes. Fruits and vegetables are significant sources of electrolytes, as are dairy products, nuts and seeds, and eggs. Coconut water is also an excellent source of electrolytes and is becoming more mainstream. Maintaining a well-rounded, diverse diet of whole foods is the best way to gain electrolytes through nutrition. 

Remember, electrolyte-based sports drinks and tablets are loaded with added sugar, and sugar substitutes, so nutritious food is a far better method. When someone is not eating well or taking care of their body, electrolyte imbalances may result. Electrolyte imbalances may represent either too much or too little of an electrolyte in the body. Imbalances are often caused by excessive fluid losses from diarrhea, vomiting, or sweating. Certain medical conditions involving the kidneys or poor diet and eating habits may also create imbalances. 

Electrolyte imbalances should be taken seriously and may even be life-threatening. The most commonly experienced symptoms of electrolyte imbalances include:

  • Headaches 
  • Fatigue, confusion, or lethargy
  • Muscle spasms or cramping 
  • Irregular heartbeat
  • Nausea & vomiting
  • Diarrhea & constipation
  • Irritability and mood swings 

One way to determine if your electrolyte levels are appropriate is to schedule a visit with a registered dietician. They can help you determine if your body is in balance – and what possible homeopathic solutions are available to return you to optimum health. 

Visit Longevity Wellness Clinic to learn more about natural and homeopathic health options.