What Are Electrolytes?
Electrolytes are the talk of the town, but why are they important and why are so many people adding electrolyte powders to their water these days?
Electrolytes are minerals that carry an electrical charge when dissolved in liquids such as water. And since our bodies are composed of 50-70% water - there is a lot of electricity being conducted in our bodies at all times!
Minerals such as sodium, magnesium, potassium and calcium are vital for various body functions such as nerve conduction, muscle contractions and other chemical reactions. Electrolytes are also essential when it comes to hydration and balancing fluids inside and outside of cells. Our kidneys are responsible for regulating electrolyte balance, selectively reabsorbing key minerals and/or excreting others as needed.
A healthy diet rich in fruits and veggies provides the body with plenty of electrolytes, but sometimes supplementation might be needed:
Exercise - you are exercising for more than 60 minutes at a high intensity or in a hot environment.
Illness - you are experiencing digestive symptoms like vomiting and/or diarrhea; or if you have a high fever.
Heat Exposure - you are being exposed to extreme heat conditions and likely sweating considerably.
Alcohol Consumption - you have had too much alcohol to drink and are dehydrated.
Muscle Cramps - you are experiencing regular muscle cramping.
Signs of Low Electrolytes?
The following symptoms may indicate that you are low in electrolytes especially if you experience them surrounding any of the above:
fatigue
headache
nausea
blood pressure changes
muscle cramps
low energy
white chalky substance left on clothes (not deodorant)
How to Supplement WITH Electrolytes?
Many supplements companies now offer electrolyte powders and tablets that you can add to water. There are also the classic beverages such as Gatorade and Pedialyte. When choosing an electrolyte supplements, make sure to choose an option with both sodium and potassium. However, a mix that also includes magnesium, calcium and chloride is ideal. NUUN is a great brand available in Canada that contains all essential electrolyte minerals.
Avoid purchasing electrolyte drinks or powders with a lot of added sugar. You want to keep total added sugars at 5 grams or less. Some sugar can help improve electrolyte absorption, but should not so high that it spikes your blood sugar levels. Wake Water and Bio Steel are always good options - many electrolyte brands include additional ingredients such as vitamin C, B vitamins and essential amino acids. These can be very beneficial after a sweat session or illness.
Making Your Own Electrolyte Solution?
You can make your own electrolyte drink at home by combining the following ingredients:
4 cups of water or unsweetened coconut water
1/4 teaspoon of sea salt or Himalayan pink salt
1 teaspoon fo calcium/magnesium powder
1/4 cup of juice of choice (for flavour)
honey, maple syrup or stevia to taste (optional)
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones. Check out Courtney’s details at https://www.thenaturedoctors.ca/courtney-rae-jones