How to get more electrolytes and stay hydrated?

Last year was the hottest year on record, but 2024 could soon claim that title due to the record temperatures we’ve seen so far. It’s been an absolutely scorching summer, which means it’s more important than ever to stay hydrated. One key way to do that is by replenishing your electrolytes as often as possible.

Electrolytes can be found in bottled water, sports drinks, other beverages, and as a powdered supplement. Sometimes they are needed when plain water is not enough. Usually athletes are the target audience for these products, because they need to consume more electrolytes to replenish all the minerals they lose through sweatingBut there are also times when the average person can benefit from it.

You should be extra careful if you have certain health problems, such as asthma, heart disease, diabetes, or if you are elderly or pregnant. Your body is 60% waterso it is important to hydrate regularly, especially if you are outside in the heat for a long time. Other effective ways to stay hydrated are eating foods like watermelon and cucumbers and adding electrolytes to your water.

You should pay attention to your electrolyte levels during super hot weather, when you are more susceptible to dehydration, heat stroke or heat exhaustion. There are several ways to get electrolytes, so you don’t have to drink a sports drink if that’s not your thing.

Here’s what you need to know about electrolytes, how they work, and the best ways to replenish them.

What are electrolytes?

Simply put, electrolytes are essential minerals found in your blood, sweat, and urine. They carry a positive or negative electrical charge that is used during the metabolic process and are responsible for controlling your nervous system, contracting your muscles, keeping your body hydrated and helps regulate your body’s acid/base, or pH, levels. If this number is too high or too low, it throws your pH off and can cause an imbalance. A healthy pH level is between 7.36 and 7.44.

Electrolytes produced in your body include: sodium, potassium, calcium, magnesium, phosphate, chloride and bicarbonateYou lose these important minerals when you are dehydrated, which can make you feel sick and have other negative side effects.

What does an electrolyte imbalance look like?

For your body to function optimally, your electrolytes must be in proper balance, or homeostasis. Fluid intake and excretion, acid-base balance, hormone secretion, and normal cell function all affect electrolyte balance.

“Not having enough electrolytes can lead to fatigue, headaches, nausea, changes in blood pressure and muscle cramps,” explains John Frigo, a National Strength and Conditioning Association-certified trainer and running coach. This is especially true if you’re running in extreme heat, which can accelerate electrolyte loss.

Electrolytes are typically lost through fluids, such as sweat, or through the gastrointestinal tract. When you exercise for extended periods of time, sodium is one of the major electrolytes you lose through sweat. Sodium and chloride are the two main electrolytes that work together to transport fluids through your body and keep your pH levels stable. That’s why it’s important to stay hydrated and maintain your electrolytes.

In general, Frigo says that if you eat a nutritious diet with plenty of whole foods, you’ll get most of the electrolytes you need through your diet. But illnesses like diarrhea or vomiting can lead to electrolyte loss and dehydration, putting your system at risk.

Electrolyte imbalances are common in the elderly and in those with a history of renal disease, heart failure, acute pancreatitis, respiratory failure, eating disordersburns and more. If you are at risk for an electrolyte imbalance, it is especially important to replace electrolytes through foods or drinks that contain sodium, chloride, potassium, calcium, or magnesium.

LikeLosing electrolytes is bad for your body, your health can also be at risk if you too many electrolytes. Circumstances such as Hyperchloremia (too much chloride), hyperkalemia (too much potassium), and hypernatremia (too much sodium) can result from dehydration, excessive sweating, or loss of stomach and intestinal fluid, or as a side effect of certain medications or other health conditions.

Symptoms of electrolyte imbalance

While the symptoms of an electrolyte imbalance can vary depending on the type of imbalance, there are general symptoms to look for:

• Fatigue
• Confusion
• Nausea
• Irregular heartbeat
• Dizziness
• Muscle twitches
• Vomit
• Stomach cramps

If you suspect you have an electrolyte imbalance, you can: an electrolyte panel, have a blood test done from your doctor who will measure your electrolyte levels. If the test shows that you do indeed have an imbalance, your doctor can recommend treatment to get you back on track.

The best way to get electrolytes

According to Morgyn Clair, a registered dietitian, foods that contain electrolytes include fruits and vegetables, such as spinach, citrus fruits, watermelon, and other leafy greens. However, if you need a quick way to boost your electrolyte levels, drinking electrolyte-infused waters, coconut water, sports drinks, Pedialyte, or mixing electrolyte tablets or powders with water are all good options. However, if you do opt for a sports drink, it’s important to be aware of the sugar content. A standard size bottle (12 ounces) can hold more than 20 grams of added sugar, which is more than half of what is recommended to consume per day.

While drinks like Gatorade are generally geared toward athletes, a better alternative for workouts would be an electrolyte supplement, as some of CNET’s best sports drinks such as Nuun Endurance or Liquid IV Hydration Multiplier. These are typically lower in sugar and contain all the minerals your body needs right away. If you are sensitive to caffeine, read the label as some brands may label their products with caffeine or similar energy boosting ingredients.

it comes down to

Electrolytes are an important aspect of our health that should not be neglected. They are responsible for a number of important functions in your body, and an imbalance can be detrimental to your health. While the average person can keep their electrolytes in balance with a healthy diet and proper hydration, it’s good to know about other options in case you need a quick fix after a sweaty workout or an illness.

If you are concerned about your electrolyte levels and they are consistently off, it is best to see a doctor who can perform the appropriate tests and make a proper diagnosis.