Electrolytes are chemical compounds (specifically salts) that, when dissolved in fluids, dissociate into positively and negatively charged ions (cations and anions).

In our body, electrolytes include sodium (Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), chloride (Cl-), hydrogen phosphate (HPO42-), hydrogen carbonate (HCO3-).

These electrically charged mineral salts are essential for maintaining all higher forms of life.

Electrolytes are responsible for generation and regular transmission of electrical impulses both within and to the outside of the cell.

The body receives most of the necessary nutrients and electrolytes through a well-balanced diet and regular intake of fluids.

However, it's not only proper electrolyte intake that's essential for our health. Maintaining the right balance of electrolytes in the body turns out to be just as crucial for the normal functioning of cells.

This is achieved through healthy food choices and lifestyle practices.

The role of electrolytes in the body

Electrolytes perform numerous important biological functions in order to help the body maintain its health.

They help regulate fluid balance, nerve and muscle function, and maintain blood pH levels.

They also play a major role in hormonal regulation, various enzyme reactions and glucose metabolism.

Electrolytes are essential for healthy bone formation and structure. They facilitate tissue formation and regeneration, help improve the digestive process and regulate blood pressure.

Our body obtains electrolytes on a daily basis through electrolyte-rich foods and beverages. Their concentration is controlled by a variety of hormones, most of which are manufactured in the kidney and the adrenal glands.

Electrolyte levels are usually measured by blood, urine and renal function tests.

There are several common electrolytes found in the body, each of which performs a very specific function and must stay at the right levels.

Sodium (Na+)

Sodium helps control fluids in the body.

It is also important for regulating blood volume and maintaining muscle and nerve function.

This mineral plays an important role in the absorption of other nutrients, such as glucose, amino acids and certain vitamins.

Common salt, vegetables, fruits and whole grains are particularly rich in sodium.

Potassium (K+)

Unlike sodium, which is found primarily outside of the cell, about 95% of the body's potassium resides within the cells, functioning as a major intracellular cation.

It is crucial to cardiovascular, nerve, muscle and kidney functions.

Potassium promotes detoxification and helps regulate blood and urine pH.

Potassium can also help regulate and normalize your blood pressure, relieve joint pain and muscle cramps, alleviate headaches and participate in the breakdown and use of carbohydrates.

Foods that are particularly high in potassium include avocados, bananas, oranges, apricots, white beans, potatoes, spinach and swiss chard.

It is also found in other fruits and vegetables.

Magnesium (Mg2+)

Magnesium facilitates the passage of fluids between and within cells, maintains normal muscle and nerve function, boosts the immune system, maintains stable heart rate, stabilizes blood sugar and promotes the formation of healthy bones and teeth.

It prevents kidney stone formation, keeps your pancreas healthy, supports liver regeneration, promotes healthy digestion and soothes headaches.

The best sources of magnesium are whole grains, nuts, green leafy vegetables, legumes, coffee, tea, raw cocoa, raisins, bananas, carrot and parsley.

Calcium (Ca2+)

Calcium is the most abundant mineral in the body and a key nutrient for your body to stay strong and healthy.

It is essential for the development and maintenance of strong bones and teeth and the prevention of osteoporosis.

Calcium helps your heart, muscles and nerves function properly.

This mineral is also essential for normal blood clotting and proper nerve impulse transmission.

Calcium relieves joint and muscle pain, may significantly reduce PMS symptoms, help prevent allergies and ease the symptoms of depression.

Calcium plays an important role in the release of certain vital hormones and enzymes. Through its role in enzyme activation, calcium stimulates muscle contraction and regulates the transmission of nerve impulses from one cell to another.

Rich dietary sources of calcium include milk and dairy products, sea algae, nuts and seeds (almonds and hazelnuts), fruits (oranges, bananas, dried figs) and vegetables (kale, broccoli, beans, peas, spinach, cabbage, parsley, lentil, turnip greens, dandelion greens).

Chloride (Cl-)

This major anion (negatively charged ion) found outside of the cell plays a critical role in keeping the proper balance of body fluids and maintaining their pH levels.

Chloride also aids digestion and maintains muscle and nerve function.

Its sources include salt and organic, unprocessed foods.

Hydrogen phosphate (HPO42-)

About 85% of the phosphorus contained in phosphate is found in bones and teeth, while the rest of it is stored in cells and tissues throughout the body.

The body needs phosphate to build and repair bones and teeth.

Phosphorus plays an essential role in how the body uses and stores energy and is also needed for the growth, maintenance and repair of all tissues and cells and for proper functioning of muscles and nerves.

It is usually found in protein-rich foods such as cheese, milk powder, integral wheat flour or cocoa powder.

Hydrogen carbonate/bicarbonate (HCO3-)

Hydrogen carbonate is an electrolyte that keeps the pH levels of a person's body in balance, which is vital for your health and well-being.

Even minor acid-base disturbances may seriously disrupt biological functions and lead to serious and unwanted health disorders.

Hydrogen carbonate is necessary for adequate digestion.

It helps relieve fatigue and hangover effects and slows the aging process.

Electrolyte imbalance – understanding symptoms and managing side effects

The term "electrolyte imbalance" usually refers to abnormalities in the levels of major ionized salts: calcium, potassium and sodium.

Other electrolyte imbalances are far less common and often occur in conjunction with these three major electrolyte changes.

Apart from poor nutritional intake, the balance of electrolytes in our body may be disrupted by conditions such as dehydration, hyperhydration, excessive sweating, vomiting or diarrhea.

It may also be triggered by certain diseases, such as cancer, kidney and liver diseases, and eating disorders (bulimia).

Certain medications, such as diuretics, can also lead to electrolyte imbalances.

Long-term and exhausting diets may contribute to fluid and electrolyte disorders as well.

Electrolytes such as sodium and chloride are also lost through sweat and is therefore essential for people to take care of their replacement during increased physical activity or exposure to heat.

Symptoms of electrolyte imbalance may include :

• muscle aches, spasms and weakness
• digestive issues such as bloating, constipation or diarrhea
• brain and nervous system disorders
• vertigo
• nausea and vomiting
• fatigue
• irregular heart beats (rapid or slow heart rate)
• breathing difficulties
• anxiety, irritability, moodiness
• loss of appetite
• confusion and trouble concentrating
• fainting

Lack of key electrolytes in the body (electrolyte deficiency)

Hypokalemia is an electrolyte imbalance indicated by a low level of potassium in the blood.

It is generally caused by inadequate dietary intake of potassium, excessive fluid loss (through vomiting and diarrhea) or kidney disease.

Symptoms of hypokalemia may include attacks of severe muscle weakness, muscle and stomach cramps, fatigue, decreased body functions, digestive disorders, slow heart rate and high blood pressure.

Hyponatremia is a condition that occurs when the level of sodium in your blood is abnormally low and is generally associated with fluid retention.

Symptoms of hyponatremia may involve fatigue, headache, nausea, vomiting, weakness, muscle spasms, anxiety, poor appetite, confusion, attention disorders, breathing problems and balance and movement disorders.

Severe hyponatremia can lead to loss of consciousness, coma and eventually death.

Hypocalcemia is the term for an abnormally low level of calcium in the body. It occurs when your body loses too much calcium or does not absorb enough from the foods you eat. It may also be associated with poor dietary intake of calcium.

Symptoms of calcium deficiency disease include muscle spasms and weakness, tingling in the feet, poor appetite, convulsions and seizures, lethargy, irregular heart beats, respiratory disorders.

Excess of electrolytes in the body (electrolyte overload)

Hyperkalemia refers to an elevated concentration of potassium in the blood. It may occur from a variety of causes, including excessive potassium consumption and failure of the kidneys to normally excrete excess potassium into the urine.

Also, certain medicines cause potassium levels to build up because of their effect on the kidneys, e.g. diuretics and blood pressure medicines.

Symptoms that may occur include fatigue, tingling sensations and weakness.

Hypernatremia is an electrolyte imbalance indicated by a high level of sodium in the blood.

It usually occurs as a result of inadequate water intake, excessive fluid excretion, intake of hypertonic fluids and certain diseases, such as Cushing's syndrome.

Its symptoms involve general muscle weakness, lethargy and edema formation.

Hypercalcemia is a condition in which the calcium level in your blood is above normal.

Multiple factors may contribute to this electrolyte disorder, including increased calcium dietary intake and overactivity of the parathyroid glands.

This condition is often a sign or symptom of other disease occurring within the body.

Its symptoms include lethargy, loss of appetite, nausea, vomiting, diarrhea, stomach pain, digestive disorders, headache, sleepiness, frequent urination, low blood pressure and irregular heart beats.

Good sources of electrolytes

If you practice good nutrition and develop healthy eating habits, there's no reason to be concerned about maintaining your body electrolytes.

Our daily menus often include a great variety of electrolyte-rich foods:

• vegetables: kale, spinach, broccoli, beans, peas, potatoes, chard, tomatoes, fresh and pickled cabbage, turnips, carrots, parsley, celery
• fruits: oranges, bananas, prunes, apricots, peaches, nectarines, melons, water melons, avocados, pineapples, raisins
• whole grains
• nuts: almonds, hazelnuts, walnuts, cashew seeds
• seeds: sesame, sunflowers
• milk and dairy products
• mushrooms
• sea algae
• coffee, tea, cocoa
• iodized salt
• mineral water

Restoring electrolyte balance

In cases of severe electrolyte disturbances, we need to replenish lost electrolytes.

Nowadays, different types of isotonic drinks are popularly consumed during a workout or in sporting events in order to rehydrate and replenish lost electrolytes.

Due to their rehydrating properties, isotonic drinks are commonly taken by athletes, manual laborers and people with special dietary needs.

However, little is said about the adverse effects of such drinks.

The problem with sports drinks is that they are loaded with sugars, additives and other harmful substances.

A quality solution is making your own isotonic sports drinks for regaining energy and restoring electrolytes by using healthy, organic ingredients.

For a quick remedy, add a half a teaspoon of iodized salt to a glass of water.

 

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