Most of us have a basic understanding of the importance of water consumption, and health problems that can occur because of dehydration. But, did you know that dehydration can also be the result of ELECTROLYTE deficiency? In fact, too much water can even flush electrolytes out of the body, leading to cramping, muscle fatigue, and even blood clotting.
So, what exactly are electrolytes? They are minerals in our body fluids that carry natural positive and negative electrical charges when dissolved in water. Sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate are examples. These minerals play a critical role in many bodily functions, including maintaining proper fluid balance, transmitting nerve impulses, and regulating muscle contractions.
Electrolytes are essential for proper functioning of all organs and tissues, as they maintain the correct balance of fluids in the body. We lose electrolytes and water when we sweat, so these minerals need to be replenished constantly.
Electrolytes play a key role in transmitting nerve impulses throughout the body as well. Sodium and potassium, for example, help to generate and transmit electrical impulses that control muscle contractions and even the beating of your heart.
In addition, electrolytes are responsible for maintaining proper muscle function. For muscle contraction, we need calcium. For muscle relaxation, we need potassium. Each electrolyte serves a purpose.
Blood Pressure is another function regulated by electrolytes, like sodium and potassium. Consuming too little potassium and too much sodium can actually raise your blood pressure. Like everything, you need a good balance.
Lastly, electrolytes help to regulate the pH (acid/base) balance of the body, which is important for many metabolic processes. In fact, electrolyte supplementations is associated with increased metabolism, assisting in fat burning.
As you can see, electrolytes are essential for many crucial bodily functions, including fluid balance, nerve function, muscle function, blood pressure regulation, and pH balance. It’s important to maintain proper electrolyte levels by consuming healthy foods, rich in these minerals, as well as staying hydrated. Remember that electrolytes work in conjunction with water to maintain proper hydration levels, so also drink plenty of water.
At FastEatLive.com, and on our recipe website, ArtfulPalate.com, we suggest integrating quality mineral salts into your foods, like Himalayan salt or sea salt. This is a tasty and easy way to make sure you’re getting the essential electrolytes. The following is a list of foods which are high in electrolytes:
Bananas (high in potassium), Avocados (contain potassium, magnesium, and sodium), Spinach (rich in magnesium, potassium, and calcium), Coconut water (contains potassium, magnesium, and sodium), Sweet potato (high in potassium, magnesium, and calcium), Almonds (a good source of magnesium), Tomatoes (contain potassium and magnesium), Yogurt (high in calcium), Broccoli (contains potassium and magnesium), Seafood (high in potassium and sodium).
In addition to eating a balanced diet, electrolytes can be obtained through sports drinks (not all are created equal) or electrolyte supplements. At Fast Eat Live we coach clients daily in healthy practices, like maintaining your electrolyte and water balance. Reach out for more comprehensive coaching on this, or for other ways to help your body function at peak performance. ◆
