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You've probably heard of electrolytes. They're often found in energy drinks and sachets that you mix with water when you're feeling a bit unwell. But do you know what they actually are and how they work?
Electrolytes are minerals that carry an electrical charge when dissolved in water. They stimulate cell function and are essential for many bodily processes. They regulate muscle and nerve function, maintain body hydration, blood pressure, and acidity levels, and help damaged tissues rebuild and repair.
What are the different electrolytes in the human body?
Electrolytes are naturally present in the body, but it's important to ensure you have enough of them and maintain their balance. Some of the main electrolytes found in the human body include:
• bicarbonate;
• calcium;
• chlorine;
• magnesium;
• sodium;
• phosphate and
• potassium.
Essential for the body's proper functioning, electrolytes move through the body via the circulation of fluids in and around cells. Muscles, for example, need calcium, sodium, and potassium to contract. If they don't get enough, it can lead to muscle weakness or, conversely, involuntary contraction or spasm.
The role of electrolytes
Electrolytes electrically stimulate muscle contractions that produce the heartbeat and play a fundamental role in fluid balance within the body. They also perform other important functions. Studies have shown that electrolytes aid in the formation of new tissue and can promote blood clotting. They also maintain the blood's pH level and regulate the fluid level in blood plasma. 1
What happens when there is an imbalance?
Too much or too little electrolyte in the body can lead to electrolyte imbalance. Several factors can cause this phenomenon. Dehydration is one of the most common. It can occur following rapid loss of body fluids due to illness, excessive sweating, or burns. According to several studies, certain medical conditions, such as kidney disease, Addison's disease, and type 1 diabetes, can cause electrolyte imbalance. 2
This imbalance can manifest as muscle weakness, cramps, spasms, or contractions. You may experience thirst or a headache, feel tired or lacking in energy, or even confusion or disorientation.
How many electrolytes does the body need and where can they be found?
Multiple factors affect the body's electrolyte needs, including age, activity level, water intake, and climate. People who live in warm climates or who exercise regularly will need more electrolytes than those living in cold climates with a sedentary lifestyle, as electrolytes are lost through sweating, evaporation, and excretion.
Eating a balanced diet helps you replenish your electrolytes. Fruits and vegetables are excellent sources of electrolytes, especially bananas and almonds, which are high in potassium and magnesium, respectively.
Food supplement
Many people get the electrolytes they need from their daily diet. But you can also supplement your electrolyte intake if you're at risk of an imbalance after an illness or workout, or if you're traveling to a hot climate and sweating more, for example. Remember, however, that if your electrolyte levels are too high or too low, your body is usually able to regulate them on its own. If in doubt, don't hesitate to consult your doctor.