We hear the word electrolytes when discussing hydration - especially with the weather being as hot as it has been. In fact, several scientific reports have found that the number of cases of electrolyte imbalance increase significantly during heatwaves. I think we can safely say that we have had a heatwave or two. But what exactly are electrolytes?
Electrolyte is a "medical/scientific" term for salts, specifically ions. They are minerals in your blood and other bodily fluids that carry an electric charge. Electrolytes affect the amount of water in your body, the acidity of your blood (pH), your muscle function and other important processes.
Common electrolytes include:
· Calcium
· Chloride
· Magnesium
· Phosphorous
· Potassium
· Sodium
Electrolyte levels are kept constant by our kidneys and various hormones - even when our bodies trigger changes. When we exercise we sweat and lose electrolytes, mainly sodium and potassium. If levels of vital electrolytes are wrong, your muscles can either become too weak, or their contractions too severe. To maintain constant electrolyte concentrations of our body fluids, these electrolytes must be replaced. You must replace them by drinking fluids. Experts say, however, that it is not ideal to consume just large quantities of water after we exercise heavily because our existing electrolyte levels may drop too quickly.
Fresh fruits and vegetables are good sources of sodium and potassium and replace lost electrolytes. Also, many sports drinks have sodium chloride or potassium chloride added to them. The extra sugar and flavorings are added to make the drink taste better.
Another example where electrolyte drinks are important is when infants/children have chronic vomiting or diarrhea, perhaps due to intestinal flu viruses. When children vomit or have diarrhea, they lose electrolytes. Again, these electrolytes and the fluids must be replaced to prevent dehydration and seizures. Therefore, drinks such as Pedialyte have sodium and potassium in them like the sports drinks do. However, pediatricians do not recommend giving sports drinks to a sick child. Sports drinks have much higher sugar concentrations than Pedialyte and the high sugar is not a proper treatment.
What are the symptoms of electrolyte imbalance?
An electrolyte imbalance can lead to several symptoms. The symptoms will depend on which electrolyte is out of balance, and whether that level is too high or low. An altered level of magnesium, sodium, potassium or calcium may produce one or more of the following symptoms:
· Weakness
· Twitching
· Seizures
· Numbness
· Nervous system disorders
· Muscle spasms
· Fatigue, lethargy
· Irregular heartbeat
· Convulsions
· Confusion
· Bone disorders
· Blood pressure changes
So, if the abnormally hot weather continues and you notice you’re feeling particularly fatigued with calf spasms waking you in the night, you may want to load up on your fruits and veggies and grab a sports drink! Maybe it will make a difference!
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