Electrolytes - What are they and who needs them?
/Electrolytes are minerals that have an electric charge and are essential for the proper functioning of the human body. They are found in bodily fluids such as blood, sweat, and urine, and are responsible for a variety of important functions such as regulating water balance, nerve function, and muscle contractions. In this blog post, we will explore what electrolytes are, their benefits for pregnant people and active individuals, and the signs that indicate a deficiency in electrolytes.
Electrolytes are composed of several different minerals, including sodium, potassium, calcium, magnesium, chloride, and phosphate. These minerals are essential for the proper functioning of the body, and a deficiency in any of these minerals can result in a variety of health problems. Sodium is important for regulating blood pressure and fluid balance in the body, and conducting nerve impulses to your brain and nervous system. Potassium is essential for proper nerve and muscle function. Magnesium is one of the most common mineral deficiencies and is important for restful sleep, DNA repair and muscle synthesis.
400-600mg of magnesium, 3.5-5g of potassium and 4-6g of sodium are recommended per day.
“Sodium is bad” is a common misconception people have. The US government currently recommends 2.3g of sodium per day, despite evidence evolving. These recommendations mainly came from observational studies which essentially showed that injecting a person with salt increases blood pressure by increasing blood volume (maybe you learned in chemistry - water always follows salt). In May of 2013, the Institute of Medicine (IOM) disagreed with these recommendations. The IOM said limiting sodium intake to below 2.3g per day has no health benefits and that low sodium intake could potentially be harmful to people. A study by JAMA published in 2011 demonstrated that an intake of 4-6g of sodium per day actually reduced heart attack, stroke and cardiac-related death. Being deficient in sodium causes the kidneys to hold on to as much sodium as possible. This happens through the release of hormones such as renin, aldosterone and norepinephrine. These hormones may cause a spike of blood pressure and a heightened stress response. A better choice to help reduce blood pressure would be to reduce added sugar intake.
For pregnant women, electrolytes are especially important, as they help support the growing fetus and ensure that the mother's body is functioning properly. According to a study published in the Journal of Obstetrics and Gynecology, pregnant women who consume adequate amounts of electrolytes during pregnancy are less likely to experience preterm labor and other complications during delivery. Other studies have shown that limiting salt intake during pregnancy is associated with slowed fetal growth and reduced birth weight, along with impaired kidney and cardiovascular system function. Later in life, these babies are also shown to be at increased risk of developing high blood pressure. Unfortunately, some women are recommended to reduce sodium during pregnancy to reduce risk of pre-ecclampsia. A review published in 2005 observing 603 women, however, was unable to determine a relationship between reducing sodium intake and reduced risk of pre-ecclampsia.
In addition to their benefits for pregnant women, electrolytes are also important for active individuals. Athletes and people who engage in regular exercise lose electrolytes through sweat, and a lack of these minerals can result in muscle cramps, fatigue, and other performance issues. According to a study published in the Journal of the International Society of Sports Nutrition, athletes who consume electrolyte drinks before and after exercise experience improved performance and reduced muscle soreness.
So, what are the signs of an electrolyte deficiency? Some of the most common symptoms include muscle cramps, headaches, fatigue, weakness, constipation, nausea, and dizziness. A severe lack of electrolytes can also cause confusion, cardiac arrhythmias, slowed heartbeat, muscle paralysis and even brain damage. It is common to be deficient in electrolytes after working out, sweating and being out in the heat.
If you suspect that you are deficient in electrolytes, there are several steps you can take to increase your intake of these minerals. One of the easiest ways to do this is to consume electrolyte-rich foods such as bananas, avocados, spinach, and nuts. Salt your food with real himalayan salt or sea salt. Regular table salt only contains sodium chloride, and is missing many of the other great trace minerals and electrolytes you can find in real salt. You can also drink electrolyte drinks or take electrolyte supplements, which are available at most health food stores. Our favorite is LMNT because it is sugar free, has the best ratio of electrolytes in the market, and only contains what is necessary in an electrolyte beverage; sodium, magnesium and potassium. We sell LMNT at Eastridge as individual packets or variety packs.
LMNT Electrolyte variety packs
In conclusion, electrolytes are essential minerals that play a vital role in the proper functioning of the human body. They are especially important for active individuals and pregnant women, and a deficiency in these minerals can result in a variety of health problems. By consuming electrolyte-rich foods, drinks, and supplements in moderation, you can ensure that your body is functioning properly and that you are able to enjoy optimal health and wellness.