Whether you are recovering from a recent bout of diarrhea or are perfectly healthy, balanced electrolytes are vital to your health. Electrolytes are electrically-charged ions, which are responsible for fluid balance, muscle contraction and many other important functions in your body. These ions are lost through sweat and urination; they can be replenished with a healthy diet in most cases. If you need to boost your electrolytes at home, proceed carefully. Too much of any one electrolyte may cause diarrhea and fluid loss.
Step 1
Maintain your fluid balance by drinking water until your urine is light yellow or clear. Do not rely on thirst to indicate hydration, as your body may already be suffering dehydration by the time this symptom is triggered.
Step 2
Drink pre-made electrolyte replacement solutions after you are active or if you suffer diarrhea, vomiting or have dark yellow urine. These solutions are easy to locate in both grocery stores and drug stores and include many brand names as well as cheaper store-brand names.
Step 3
Mix your own electrolyte solution in a pinch; however, be advised that it will not contain all of the vital electrolytes including potassium, calcium, magnesium and phosphorus. Measure carefully and mix 1/2 tsp. table salt, 6 tsp. sugar and one liter of water.
Step 4
Eat a diet rich in electrolytes including calcium, chloride, magnesium, phosphorus, potassium and sodium. The most problematic electrolyte deficiencies pertain to a loss of sodium, potassium and calcium. Table salt, fresh fruits and dairy are rich in these electrolytes. A little table salt contains both chloride and sodium, and bananas are a rich source of potassium. Magnesium and phosphorus are plentiful in dark green, leafy vegetables.
Step 5
Avoid fruit juices, sugary drinks, caffeine and sodas, as these can dehydrate you and cause diarrhea. Diarrhea -- frequent, liquid stools -- is a frequent cause of electrolyte deficiency outside of any diagnosed illnesses or prescription medications.
Things You'll Need
- Electrolyte replacement solution
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