đThe Importance Of Electrolytes
As the weather warms, you may spend more time outside in the hot sun.
Itâs important to be mindful of your bodyâs water and electrolyte balance.
What Are Electrolytes?
âElectrolytesâ is the scientific term for the minerals in the blood and body fluids that carry an electrical charge. The most common electrolytes are:
calcium
chloride
magnesium
phosphorus
potassium
sodium
Benefits of Electrolytes
Electrolytes are important because they perform many vital tasks in the body, including:
balancing water and pH levels
carrying nutrients into and moving wastes out of cells
ensuring that the brain, heart, muscles, and nerves are all functioning properly
For Heart Function
Electrolytes are especially important for heart function because they facilitate the electrical impulses that cause the heart to contract and relax at a normal rate.
Without electrolytes, the heart canât pump properly. In extreme cases, electrolyte imbalances can lead to arrhythmias, or irregular heartbeats.
Refresh and Replenish
You take in electrolytes from the foods you eat and the fluids you drink.
Every day your body works to balance your water and electrolyte levels, but sometimes this balance can be disrupted.
Causes of Depletion
Diarrhea, sweating, and vomiting can all deplete water and electrolytes quickly.
The three main electrolytes lost through sweatingâwhich you may tend to do a lot in the summerâare magnesium, potassium, and sodium.
And, even if youâre not sweating a lot when you mow the lawn or work out, you can still lose electrolytes from breathing rapidly.
Rehydrating
If youâre active, especially in the warmer months, consider replacing one 8-ounce serving of water per day with an oral rehydration product that contains electrolytes.
You can buy oral rehydration products at the store, or you can make your own with easy-to-find ingredients.
DIY Recipes
Water Base
4 cups water
3â4 teaspoon table salt
2 tablespoons sugar
Chicken Broth Base
2 cups chicken broth
2 cups water
2 tablespoons sugar
Tomato Juice Base
2 1â2 cups plain tomato juice
1 1â2 cups water
Cranberry Juice Base
3â4 cup cranberry juice
3 1â4 cups water
3â4 teaspoon table salt
Selected Sources:
âElectrolytes,â www.MedlinePlus.gov, 11/20/17
âFluid and electrolyte balance,â www.MedlinePlus.gov
âEssential electrolytes,â Rush University Medical Center, www.Rush.edu
âHomemade oral rehydration solutions,â University of Virginia Health System, www.Med.Virginia.edu, 11/16
âQuick facts about body waterâ by Merck Manual, Consumer Version staff, www.MerckManuals.com, 7/18
This article originally appeared on TasteForLife.com.