- The correct hydration is to drink enough water And Maintaining the electrolyte balance.
- Frequent signs that more electrolyte are tired, muscle cramps, headaches and overheating.
- While electrolyte preparations can be helpful, you can naturally fill up electrolytes through food.
Just because they are constantly sipping does not necessarily mean they are full hydrated. The hydration is not just about water. It’s also about electrolytes.
“Electrolytes are minerals that carry electrical loads in the body and contribute to regulating essential functions such as fluid compensation, muscle contraction and pH value,” says Dana Angelo White, MS, RDN, ATCA sports dietetician. “Refilling electrolytes is crucial for maintaining energy, performance and general fluid intake.” Sodium, potassium, calcium, magnesium, chloride and phosphorus are the main electrolytes of the body.
But how do you know if you get enough or whether you are running? There are several factors that can cause electrolyte loss, including excessive sweating for physical activity, heat exposed, moist weather, air travel or diseases. In the following we reveal six sneaky signs that you may overlook that could indicate that you need more electrolytes.
1. Fatigue
Sometimes we all feel tired, be it from bad sleep, stress or jumping out meals. But if you have covered all the bases and still feel sluggish, an electrolyte of the weight could be to blame.
“Inequality or defects in electrolytes can interfere with cellular and organic functions, which leads to neuromuscular and cognitive problems,” says Briana Butler, McN, RDN, LD. “This disorder can contribute to fatigue and confusion.”
Fatigue is a frequent sign of an electrolyte -tub weight. For example, low sodium can lead to fatigue – like low magnesium and potassium levels.
2. Muscle cramps
In the worst case, muscle cramps or cramps can rise – as in the middle of a race or if you try to fall asleep. Although the exact cause of cramps is not fully understood, the researchers agree that those who are included by movement or heat are probably associated with sweat and electrolyte loss.
“Muscle cramps, especially during or after training, can be a sign of low sodium, potassium, calcium or magnesium levels,” explains Amy Goodson, MS, RD, LD, CSSD. “Electrolytes contribute to regulating the muscle contractions, and if they are out of balance – especially sodium during severe welding – muscles can become too excessive, which leads to cramps.”
3. Headache
Did you know that dehydration can reduce your brain? When you are dehydrated, your body loses both liquid and electrolytes, including liquid in your brain. These losses can lead to their brain “shrinks slightly”, says Jenna Braddock, MSH, RDN, CSSD. “This affects the nerve function and sensitivity of the brain, which causes pain.”
In addition to dehydration, low blood pressure and shifts in the electrolyte balance in the brain can also cause headaches, adds. Sodium and magnesium in particular can lead to headaches or even migraines, says Butler.
4. Disigue
When the room turns, even though they sit still, it’s anything but fun. “Dizziness, especially after training or the time in the heat, can be a sign of low sodium levels or lack of fluid. Sodium helps to maintain blood volume and pressure. If it falls off, the brain’s blood flow can be temporarily reduced and drowsiness can be caused,” says Goodon.
She notices this when someone drinks a lot of water without replacing sodium. Endurance athletes and those who do sports for a long time are a risk of physical hyponatremia or low sodium.
5. Muscle weakness
Did you need a few rest days from the gym, but still felt unexplained muscle weakness? Lack of electrolytes can be to blame. “Muscle weakness can occur due to the low potassium level, since potassium for the right muscle contraction and relaxation at cellular level is of crucial importance by facilitating electrical impulses,” explains Butler.
Phosphorus, another key electrolyte, is responsible for energy generation. Having a low phosphorus can make your muscles feel weak, says Butler.
6. Overheating
Your body cools down and keeps the core temperature upright by sweating. However, sweat contains both water and electrolytes, so that excessive sweating can lead to a decline in the values. If these are not replaced quickly, your body’s ability to cool yourself can affect, which leads to overheating. “Without enough electrolytes, your body cannot properly regulate its core temperature and increase the risk of heat disease,” explains Weiß.
How to fill up electrolytes in a natural way
While many of us use electrolyte drinks or powder, there are many natural food and beverage sources that are rich in electrolytes. Here is a guide to filling electrolytes in a natural way:
- Sodium: Sodium occurs in salty snacks such as pretzels, crackers and salted nuts. It can also be found in canned goods or packaged foods such as soups and beans as well as in many spices and sauces like soy sauce. Chloride, another key electrolyte, is located next to sodium in salty foods – hence the name sodium chloride (table salt).
- Potassium: Many fruit and vegetables are a great potassium source, such as pumpkin, bananas, potatoes, plums, raisins and spinach.
- Calcium: Many dairy products such as yogurt, cheese, milk, tofu and cottage cheese are rich in calcium. Other sources are fish such as salmon and sardines as well as dark leafy vegetables such as spinach and kale.
- Magnesium: Magnesium -rich foods include seeds, nuts and legumes such as pumpkin seeds, chia seeds, almonds, cashew nuts, black beans and Edamame.
- phosphorus: Yogurt, milk product milk, cheese, chicken, beef and seafood such as salmon and scallops are rich in phosphorus. (15)
Trying electrolyte recipes
When you seek a health service provider
Remember that many of these six sneaky signs could also be due to other health -related problems. To be dizzy, for example, could be a sign that you have low blood pressure or anemia. If you appear one of these signs or symptoms, it is best to consult a health service provider in order to rule out underlying health problems.
Our expert
The moisture in moisture is so much more than just drinking water – electrolytes are just as important. Frequent signs that you need more electrolytes are tiredness, muscle cramps, headaches, dizziness, muscle weakness and overheating. Fortunately, you will find large electrolytes in many foods, including fruit, vegetables, dairy products, meat, seafood and legumes. Don’t forget table salt. If you are not concerned or improve your symptoms, it is advisable to visit a medical specialist in order to rule out other health problems.
Frequently asked questions
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Is it okay to drink electrolytes every day?Most people don’t have to drink electrolytes every day. However, daily electrolytes can be helpful for people who are physically active, are regularly exposed to hot or moist weather, often fly or live at high heights.
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Who is the most risk of electrolyte -hungry weight?Athletes, people with active jobs, small children and older adults are the most endangered imbalances. These groups tend to lose more liquids and electrolytes or may have difficulties to fill them up properly.
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Do you need an addition to proper fluid intake?You do not need electrolyte preparations for the proper hydration. You can meet your electrolyte needs through food and beverage sources such as fruit, vegetables, dairy products, legumes, meat and seafood. Additions can be helpful in certain situations, but are not always necessary.
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How do you know if an electrolyte preparations work?The most accurate way to know whether your electrolyte preparations work is to visit your health service provider. You can carry out blood tests to evaluate the electrolyte status and determine whether you are balanced.
