We know water is the most important element for survival. But did you know that electrolytes are actually the key when it comes to muscle contractions and other functional processes?! Electrolytes literally carry electrical signals from our nerves to our muscles in order to contract. In order to move, we need electrolytes!
In case you’re not really sure how dehydration and electrolytes work, I’ve provided a crash course below. Knowing why we need electrolytes, how they work, and how we can replenish them helps us to stay on top of our hydration in the heat of summer!
Dehydration 101
Dehydration occurs when the body is lacking enough fluid coming in than fluid that is being expelled. We lose fluid via sweat, urine, and even through breathing!
Dehydration can negatively impact our cognition and motor control, especially aerobic exercise. When we’re dehydrated it also increases how much effort we perceive we are exerting in our exercise.
Hyponatremia
Hyponatremia is a condition in which the sodium concentration in your blood falls below normal levels. Can occur when someone is a salty sweater or if someone consumes too much water and not enough electrolytes. Can cause ailments like headache, vomit, confusion, wheezing breathing.
Electrolytes 101
What are electrolytes?
Electrolytes are essential minerals. The 4 main minerals we’re concerned about with electrolytes: sodium, potassium, magnesium, and calcium.
Why do we need electrolytes?
Electrolytes are necessary for muscle contractions (because electrolytes carry electrical signals from nerves to muscles), balancing pH and fluid levels in the body, and other vital bodily processes.
How do we gain and lose electrolytes?
Electrolytes are lost from sweating. We don’t make electrolytes naturally, we have to consume electrolytes in our diet. Most of us consume enough sodium in our diet to replenish any sodium lost, but some athletes require even more replenishment.
Most of us get enough sodium from processed foods and any salt we may add to our meals. If your diet is low in processed foods and you don’t add salt to meals, then you may need to make sure you’re replenishing/supplementing enough sodium. When it comes to potassium, magnesium, and calcium most of us don’t consume enough in our diet!
Good Sources to Get Electrolytes
★ SODIUM – Salt
★ POTASSIUM – avocados, banana, coconut water, cooked spinach, sweet potato, broccoli, salmon, sardines, almonds
★ MAGNESIUM – spinach, black beans, nuts, seeds, whole grains, avocado
★ CALCIUM – dairy products, almonds, mineral water
Stay Hydrated Out There, Folks
This summer has been exceedingly HOT! Knowing how and why to properly hydrate isn’t just a “good idea”, as if it’s “suggestion”, but it’s actually an absolutely vital requirement to your survival!
But wait! It’s not just about enough fluids! You need essential minerals, aka electrolytes, for your essential functioning as well! If you’re not going to take electrolyte supplements (because they tend to be high in sugar content), make sure you’re getting good sources of sodium, potassium, magnesium, and calcium. Avocados, almonds, spinach, and coconut water a great sources to keep in your rotation.
Happy hydrating!