Electrolytes are most commonly lost by sweating. When they are not replaced, the danger of serious dehydration and electrolyte imbalance can occur. Heat exhaustion is a common byproduct of electrolyte depletion, seen often in people who are exercising outside in a high heat environment. The condition can occur easily if you are in a high-risk category. The University of Maryland Medical Center recommends to exercise increased caution if you are pregnant, elderly or very young, have hypertension or are obese. Certain medications, like tranquilizers and antihistamines, can put you at more risk, as can having a chronic disability or respiratory disease
Step 1
Maintain a habitual diet that will replace electrolytes when depletion occurs. Consume a diet that is high in foods that replenish your body with a needed supply of the three most commonly depleted electrolytes -- calcium, magnesium and potassium. Calcium is found in dairy products, green leafy vegetables and small oily fish. Magnesium, also found in dairy products, is abundant in potatoes, bread and most other vegetables. Potassium is found in vegetables, dairy, pork and fruit -- especially bananas. Maintain adequate fluid intake to ensure absorption and metabolism of all minerals and nutrients.
Step 2
Keep electrolyte-enhanced beverages on hand to drink after exercise. Sports drinks and other electrolyte-enhanced beverages replace electrolytes and prevent dehydration by maintaining a mix of water, sugar and electrolytes. Drinking a sports drink will also help to alleviate risks from physical exertion by lowering and maintaining a decreased body temperature, which will keep you from sweating the replaced electrolytes out.
Step 3
Rest your body thoroughly after exercise to help it to return to homeostasis. Your hypothalamus controls your body temperature and also your thirst and hunger mechanisms. As your body heats up and electrolytes are lost, the hypothalamus becomes somewhat stressed and overworked. Take time to rest as a part of an exercise regimen to let your body recover. If you are replacing electrolytes and water with a sports drink, pause and let your body absorb and metabolize the electrolytes and carbohydrates before resuming exercise. If you continue to sweat after the body has become significantly deficient in electrolytes, the sports drink may not be adequate. If you are participating in low-impact exercise that does not cause you to sweat profusely, less caution is needed.
Tips and Warnings
- Seek medical help if heat exhaustion is not overcome with rest and hydration; the condition can become life threatening quickly.
Things You'll Need
- Electrolyte-enhanced beverage
References
- University of Maryland Medical Center; Heat Exhaustion; Steven D. Ehrlich; 2010
- Harverford College: Table of Minerals
- Vanderbilt University; Sports Drinks: Are They Effective in Improving Athletic Performance; James Caldwell
- University of Maryland Medical Center; Electrolytes -- Overview; David C. Dugdale; 2009
