Electrolytes are energy containing substances that are vital for the function of the human body. They are required for muscular contraction, heartbeat, fluid balance, and pH levels. Sodium, potassium, magnesium, calcium, chloride, and bicarbonate are all electrolytes that the body needs for normal function. Adequate levels of electrolytes enable us to engage in exercise efficiently. Too much, or not enough of these ionic substances can hinder the body's ability to perform physical activity.
Role of Electrolytes
Each electrolyte plays a separate, but equally important role, in maintaining homeostatic conditions within the body during exercise. For example, sodium and calcium facilitate muscular contraction while potassium is crucial for heart rate regulation. Chloride aids the body in maintaining normal fluid balance while magnesium is essential for bone and muscle growth. Bicarbonate helps the body to maintain a normal pH, thus preventing blood and other body fluids from becoming too basic or acidic.
Electrolyte Deficiency
Due to water loss during exercise, electrolytes continually need to replenishing. When you do not consume enough electrolytes, your body will begin to exhibit adverse effects. Electrolyte depletion can lead to muscular weakness, rapid or diminished heart rate, decreased blood pressure, confusion or even loss of consciousness. Loss of fluids through sweating, vomiting, or diarrhea can lead to electrolyte depletion. When rapid water loss occurs, it is important to replace fluids frequently and eat nutritious meals to replace the vital electrolytes.
Electrolyte Overload
When electrolyte levels are too high, the body can exhibit symptoms extremely similar to electrolyte deficiency. For example, high levels of potassium, called hyperkalemia, can cause heart irregularities. Too much sodium, termed hypernatremia, can cause restlessness and nausea. Other symptoms of electrolyte overload can include vomiting, lethargy, seizures, or coma. Because the symptoms of high electrolyte levels can be similar to electrolyte deficiency, it is important to see your doctor to determine if your electrolyte levels are within the normal range.
Sources of Electrolytes
A plethora of electrolyte-containing beverages on the market today make it easier than ever to consume plenty of electrolytes. You can ingest adequate electrolytes by eating a well-rounded diet. Bananas, avacodos, and canteloupe are all rich in potassium, while carrots and spinach provide chloride. Sea salt, which can be added to many foods, provides plenty of sodium. Low fat dairy products are an excellent source of calcium, and whole grain products provide an abundance of magnesium.
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