Electrolytes are minerals that affect the body's fluid levels, blood acidity, and muscle and organ function. Potassium, chlorine, sodium, magnesium and calcium are all examples of electrolytes. These minerals are lost when you sweat, and must be replaced because they are not manufactured by the body itself. During short intervals of physical activity, electrolytes do not need to be replaced, as sweat usually consists of 99 percent water and one percent electrolytes, according to the Department of Health and Human Services. But when you exercise longer than one hour, electrolyte replacement should be a consideration.
Sports Drinks
One of the most common ways to replace electrolyte imbalance is with infused sports drinks. There are many brands of these drinks, marketed toward athletes. Sports beverages can also be infused with carbohydrates, which are generally what benefit the drinker during long bursts of physical activity. According to the Australian Institute of Sport, standard sports drinks replace sodium and potassium, but may not address the full electrolyte replacement needs of an athlete.
Sodium Chloride
Food sources of sodium are the best way to replenish this electrolyte, according to the National Academies Press. Processed foods with added sodium, such as salted meats, peanuts, butter or margarine, are all valid sources of sodium. Salted foods prepared at home can also be used for sodium electrolyte replacement. All of these sources are also effective for replacing chloride, another electrolyte, which is lost with sodium through sweat. Excessive sodium chloride intake can result in hypertension that can cause heart concerns, so be careful how much you consume.
Foods with Potassium
Potassium is another electrolyte lost through sweat. It can be replaced with food sources such as fruits like bananas, vegetables, dairy products, nuts and meats. When replaced through food alone, there are no reported or documented side effects, however, potassium replacement through vitamin supplementation can result in hyperkalemia. This overload of potassium can result in sudden death when it occurs in individuals with renal failure or kidney health issues.
Foods with Inorganic Sulfates
Inorganic sulfate is another electrolyte that should be replenished via food sources. Dried fruit, soy products, coconut milk, red and white wine, bread and most meats are all sufficient options for replenishing the body's electrolyte needs. However, excessive intake of inorganic sulfates can result in diarrhea.
References
- Medline Plus.gov: Electrolytes
- The President's Council on Physical Fitness and Sports: Questions Most Frequently Asked about Sports Nutrition
- The National Academies Press: Dietary Reference Intakes for Water, Potassium, Chloride and Sulfate: Food and Nutrition Board: 2005
