Electrolytes

Electrolytes are trace elements found in body fluids and are involved in many biochemical reactions, such as nerve signal transmission, muscle contraction, fluid balance, body hydration and blood pH regulation, and contribute to neuromuscular excitation.

From a chemical point of view, electrolytes are elements found in the fluids and tissues of the body and carry a specific charge, positive (+) or negative (-), which behaves as a means of conducting electricity in the nervous and intercommunicating system.

The most important electrolytes in the human body are:

Sodium

• Regulates the acid-base balance in the body

• Regulates the fluid balance inside the cells

• It is necessary for the functioning of the muscular and nervous systems

• Regulates blood pressure

Potassium

• Regulates the acid-base balance in the body

• It contributes to the smooth regulation of heartbeats and blood pressure

• Favours muscle contraction

• It contributes to the normal functioning of the nervous system.

Calcium

• The essential ingredient for healthy bones, nails and teeth

• Involved in blood clotting

• It participates in the functioning of the metabolism for energy production

• It contributes to the proper functioning of muscles and neurotransmitters

• It participates in the regulation of blood pressure

Chlorine

• It works with sodium to regulate osmotic pressure and water balance in the body

• It is necessary for the synthesis of hydrochloric acid in the stomach

Magnesium

• The essential ingredient for healthy bones, nails and teeth

• It is necessary for the proper functioning of the nervous and muscular system

• It is a component of enzymes that contributes to energy production

• It participates in the regulation of acid-base balance in the body

• It helps to reduce tiredness and fatigue

• It contributes to the regulation of the heart rate.

Bicarbonate (B - Carbonate)

• Regulation of acidity in the body

• Delay of “muscle fatigue

• Strong blood regulatory system (neutralizes excess H+ formed during exercise)

Phosphate

• Maintaining the acid-base balance of the blood (the main ones are the monosodium which is acidic, and the alkaline disodium phosphate and, due to their low concentration, exert a minor regulatory effect).

The main functions of electrolytes are:

• Nerve function (current generation)

• Cellular communication

• Muscle contraction

• The transport of water and fluids in the body (intracellular and extracellular)

• The preservation of acidity

Maintaining the balance of electrolytes in the blood and body fluids is determined by hormones produced in the kidneys and adrenal glands (renin, aldosterone, angiotensin, etc.). It is a complex process, which includes the feeling of thirst, the digestion of food, the rate of sweating and urination and many other systems.

Disturbance of electrolyte levels in the body can have profound health implications and involve very high or deficient levels of electrolytes. Signs that indicate an electrolyte disorder are muscle weakness, spasms and confusion, while if the deficit is not corrected immediately, it can even lead to seizures and cardiac arrhythmia.

Causes of electrolyte disturbance

Causes of electrolyte disturbances are conditions such as:

• Insufficient replenishment of electrolytes during or after exercise,

• Diarrhoea

• The vomiting

• Poor nutrition

• Severe dehydration

• The age

• Diseases such as kidney disease, anorexia, bulimia

• Certain medications, such as diuretics

Electrolyte Imbalance

Low electrolyte levels can also affect overall health. The most common imbalances are sodium and potassium. Symptoms will depend on which electrolyte is out of balance and whether the level of that substance is too high or too low. A harmful concentration of magnesium, sodium, potassium or calcium can cause one or more of the following symptoms:

• Irregular heartbeat;

• Weakness

• Bone disorders

• Twist

• Changes in blood pressure

• Confusion

• Epileptic seizures

• Numbness

• Nervous system disorders

• Excessive fatigue

• Convulsions

• Muscular spasm

Causes: There are several reasons for an electrolyte imbalance, including:

• Kidney Disease

• They don't replenish electrolytes or stay hydrated after exercise

• Prolonged periods of vomiting or diarrhoea

• Bad nutrition

• Severe dehydration

• An acid-base imbalance or acid-base ratio in the body

• Congestive heart failure

• Cancer treatment

• Some medicines, such as diuretics

• Bulimia

• Age, as older adults' kidneys, become less efficient over time.

Restoration of electrolytes

Restoring electrolyte levels in cases of fluid loss or low levels in the body involves giving an electrolyte solution and water. Electrolyte solution supplements may have different formulations depending on the purpose and age for which they are intended. They are generally available in powder, effervescent tablets or gel form. They are distinguished based on the concentration of electrolytes in hypotonic, isotonic or hypertonic solutions, depending on the osmolality of the blood, and we can categorize them into:

• Simple electrolytes

They are administered in cases of lack of electrolytes through the diet (hyperalgesia) or where there is a large loss of fluids, such as diarrhoea and vomiting.

• Electrolytes and carbohydrates (glucose or dextrose)

Formulas administered mainly in cases where there is increased fluid loss due to exercise or sweating. They contain a small amount of carbohydrates for better absorption and assimilation of electrolytes, especially when it is not possible to eat a meal at the same time.

• Electrolytes and energy (caffeine, ginseng, guarana)

They are administered in sports of increased intensity and duration, where replenishment of electrolyte levels in the blood and the treatment of fatigue and exhaustion are required.

In extreme temperature conditions, usually in summer, with prolonged exposure to the hot sun, when the body reaches the point of boiling due to intense sweating and breathing, large amounts of water are excreted at this point, which also contains electrolytes.

The same can happen after a very intense workout, so that's why in such extreme cases to avoid dehydration and that electrolyte levels do not drop. At this point, they can create cramps, muscle injuries or even cardiac arrhythmias, which is why they should be renewed.

In these cases, you need to replenish the electrolytes, and an easy way is to put a pinch of Celtic salt in your mouth and, for a few seconds, dissolve it in the mouth's saliva. Immediately afterwards, drink a large glass of water with half a lemon squeezed into it. This is a quick way to replenish the sodium levels in your body. You can also add a spoonful of honey if you urgently need a strong energy kick.

The best dietary sources of electrolytes

Chlorine / Sodium

We usually get this from salt (after all, the name of salt is sodium chloride), but it would be best to choose genuine and unprocessed sea salt. Processed salt is also found in various processed foods such as ready-made sauces, chips, cold meats, etc., which it would be good to avoid and choose raw salt from a naturally prepared food. Natural foods and good chlorine sources are olives, lettuce, tomato and celery.

Potassium

Good dietary sources of potassium are pumpkin, sweet potato, spinach, banana, orange, cantaloupe and dried fruits such as raisins and prunes.

Calcium

It is quickly replenished by consuming dairy products such as milk, yoghurt and cheeses. A glass of kefir 2ee almond milk is one of the ideal snacks after exercise as it provides the body with water, carbohydrates, proteins, calcium, sodium and potassium.

Magnesium

For the intake or replenishment of magnesium, I prefer to consume green vegetables, mainly broccoli and spinach, whole grain products, nuts and legumes.

Electrolyte solutions

The lack of electrolytes is treated by administering an electrolyte solution in the presence or absence of carbohydrates, depending on who they are intended for. Electrolyte solutions are distinguished according to their osmolality, i.e., the concentration of dissolved substances in a certain volume of liquid in relation to the corresponding osmolality of body fluids.

• Hypotonic solutions, those that have an osmotic pressure less than 240mOsmol/L

• Isotonic solutions, those with an osmotic pressure of 240 to 340mOsmol/L

• Hypertonic solutions, those with an osmotic pressure greater than 340mOsmol/L

There is no consensus on which solutions best absorb and provide optimal hydration. However, hypotonic and isotonic solutions are preferred over hypertonic solutions, especially in athletes.

Easy recipes for replenishing electrolytes

To replenish your electrolytes, relying on commercial isotonic drinks or pharmaceutical products is unnecessary. The suggestions below can give you precisely what you need using simple materials you have around the house.

• Mix well ¼ tsp Celtic salt, ¼ tsp baking soda (b - carbonate), one orange and 1lemon, 1 tbsp honey & 5 dl water. You can take it with you during exercise to replenish energy and electrolytes.

• Three dl of coconut water (which they sell in stores with organic products), ¼ kg of Celtic salt, 1 tbsp of honey and one lemon juice. Coconut water, in addition to providing you with good hydration, is also an excellent source of potassium, which in combination with vitamin C and magnesium, becomes an ideal drink.

• In a 1¼ litre hot ready-made tea, add 4 g tea (green or mountain) with two oranges and one lemon juice, 4 tbsp honey, ¼ tbsp Celtic salt and a few peppermint sprigs. Put the mixture in the fridge and drink a glass when you feel your energy waning.