Electrolytes Explained:

Electrolytes contract muscles, generate electricity, and move fluids and water within the body. Some examples of electrolytes are sodium, potassium, chloride, bicarbonate, calcium, and magnesium. Electrolytes are found in fruit juices, milk, and many fruits and vegetables (eg, avocados, potatoes, bananas).

Electrolytes can be obtained from many healthy foods.

How much does anyone really know about electrolytes? The word electrolytes has become a household word lately because many people are familiar with all the popular sports drinks today. You’ve probably read that electrolytes are good for you and that it’s important to have them when you’re dehydrated or sick. But the thing is, when you’re sick, sugary sports drinks are the last thing your body really needs. Did you know that you can also get electrolytes from many healthy foods?

The real facts about electrolytes:

Electrolytes are liquids, solids, or gases that contain electrically conductive ions and can be measured by laboratory studies of blood serum. The general public wasn’t really aware of electrolytes until some sports drinks started claiming that they contained more electrolytes than water. People who exercise or are physically active lose electrolytes when they sweat and need to replenish their electrolytes to restore their energy. Sweat is generally made up of 99 percent water and one percent electrolytes.

Types of electrolytes:

What they probably haven’t told you is that the best source of electrolytes is food, not sugary drinks. Many vegetables, whether canned, fresh, or frozen, are high in electrolytes, as are fruits, bread, and milk. Potatoes (mashed with added salt is best), avocados, dried fruit, soy products, coconut milk, red and white wine, bread, and most meats are sufficient options to replenish your body’s electrolyte needs. However, excessive intake of inorganic sulfates can cause diarrhea.

Salty foods can also be used for sodium electrolyte replacement. Salty meats, peanuts, butter – all of these sources are also effective at replacing chloride, which is another electrolyte that can be lost along with sodium through sweat. Excessive intake of sodium chloride can lead to high blood pressure, which can lead to heart problems, so watch how much you eat.

Potassium is an electrolyte that can also be lost through sweat. It can be replaced with fruits such as bananas, dairy products, vegetables, nuts, and meats. When replaced with food alone, there have been no documented or reported side effects, but potassium replacement through supplements can lead to hyperkalemia. An overload of potassium can cause sudden death in people with kidney health problems or kidney failure.

Spring water or tap water does not contain electrolytes. But water with a pinch of salt, sugar, and flour added will provide your body with plenty of electrolytes.

Misconceptions about electrolytes:

You should not drink large amounts of water to rehydrate when you have been exercising. Rather, you should drink small amounts of water and eat an energy bar at the same time to replenish your electrolytes. Sports drinks are loaded with sugar, but there are some sugar-free brands if you look for them. When your body is still active during workouts, it will have a hard time absorbing electrolytes until you’ve stopped for a short rest period. So while doing strenuous physical exercise, just drink small amounts of water until you can rest for a short time.

The benefits of electrolytes:

If your electrolytes are correct, you’ll experience fewer muscle cramps and spasms, increased endurance, and less soreness after a workout. If you wake up at night with muscle spasms or cramps, simply add a pinch of salt to a glass of water and drink a few sips. During the night, your body will replenish its electrolytes and you won’t experience the same severity of cramps the next day.

A word of caution about electrolytes:

Beef jerky is high in electrolytes, but should not be eaten very often. Carcinogens are found in smoked foods, and while most jerky eaters don’t eat enough beef jerky to get sick, it’s important to eat small amounts if you exercise, but no more than a couple of times a week. Beef jerky is very salty, so it’s a wonderful source of electrolytes, but it’s not a great source of any other nutrients.

Some homeopathic remedies to replenish electrolytes:

Epsom salt soak —

To instantly replenish needed electrolytes, create an epsom salt (magnesium sulfate) bath that allows the minerals to penetrate directly into the body’s pores. Put 2 cups of Epsom salt in a warm bath every week.

Hydration is important —

Everyone should drink plenty of water every day, and you can add a teaspoon of salt to every 8 ounces of water you drink as an added bonus, contributing to proper electrolyte balance. It’s especially important to stay hydrated if you exercise regularly. Sweating and exercise deplete your electrolytes, so take these precautions before beginning any strenuous activity.