Electrolytes are positively or negatively charged ions that play an important role in many bodily functions. Minerals that produce electrically charged ions when dissolved in fluids are referred to as electrolytes. Sodium, potassium, magnesium, and chloride are the most important electrolytes. Electrolytes are required for a variety of functions, including hydration, muscle contraction, and blood pressure. Certain electrolytes, such as sodium and potassium, are lost through sweat and must be replaced in order to maintain proper fluid balance in the body. Electrolytes, in fact, aid in fluid absorption during exercise.

Types of electrolytes are sodium, phosphate, potassium, calcium, magnesium, chloride, and bicarbonate.

The human body maintains a tight control over its electrolyte balance. Certain electrolytes remain inside the cell, while others remain outside. If your electrolytes become unbalanced, you may experience fatigue, dehydration, cramping, weakness, tingling, or confusion–none of which are desirable during a workout.

Endurance athletes, runners, cyclists, and fitness enthusiasts sweat much more profusely than the average untrained person. Because athletes’ excessive muscle contraction generates friction and heat, when the body begins to overheat, the sympathetic nervous system stimulates sweat glands to begin perspiring in an attempt to regulate the body temperature.

Now, why does an athlete require electrolytes to improve their athletic performance?

If an athlete exercise for an hour or less, her/his electrolyte losses are likely to be minimal. In other words, during these types of workouts, she/he can probably just drink water to stay hydrated. The same is true for a longer workout that does not require much sweating, such as strength training, walking, or yoga. On rest days, electrolytes do not need to be replenished. In these cases, water should be sufficient to keep a sports-person hydrated.

Taking electrolytes when you don’t need them won’t improve your performance. However, ensuring that your body has adequate electrolyte stores will allow you to perform at your peak. Because athletes lose electrolytes through sweat, having a negative electrolyte balance can have a negative impact on hydration status. Dehydration is linked to fatigue, increased perceptions of exertion, and decreased performance. That is why it is critical to replenish any electrolytes lost during exercise.

Foods with electrolytes

Most people get enough electrolytes from the foods and beverages they consume on a daily basis. Electrolyte beverages, such as sports drinks, may be a good way for you to quickly replace fluids, carbohydrates, and electrolytes lost during extreme activity in some cases. While sports drinks contain the electrolytes you need to stay hydrated and fueled during a strenuous workout, electrolytes can also be found in whole foods. Let’s take a look at the essential electrolytes and how to get them from natural sources.

Sodium

This mineral aids in fluid retention, as well as nerve and muscle function, blood volume control, and blood pressure control. If you don’t get enough sodium, your blood pressure will drop and you’ll become dehydrated.

Salt, also known as sodium chloride, is composed of roughly 40% sodium and 60% chloride. It is used to flavour food and as a binder and stabilizer. It is also used as a food preservative because bacteria cannot thrive in the presence of a high concentration of salt. A small amount of sodium is required by the human body to conduct nerve impulses, contract and relax muscles, and maintain proper water and mineral balance. It is estimated that we require approximately 500 mg of sodium per day for these vital functions. However, consuming too much sodium can result in high blood pressure, heart disease, and stroke. It can also cause calcium loss, with some of it being pulled from bone. Breads/rolls; pizza; sandwiches; cold cuts/cured meats; soups; burritos, tacos; savoury snacks (chips, popcorn, pretzels, crackers); chicken; cheese; eggs, omelettes are the top ten sodium sources in our diets, according to the Centers for Disease Control and Prevention.

Calcium

Everyone is familiar with calcium as the mineral in charge of bone health. Although 99 percent of calcium is stored in our bones, the remainder serves as an electrolyte in the body. Calcium aids nerve signalling, blood clotting, hormone secretion, muscle contraction, and heart function. Without enough calcium, the body pulls calcium from the bones, causing them to deteriorate over time. Calcium is a mineral that is most commonly associated with healthy bones and teeth, but it also plays an important role in blood clotting, muscle contraction, and normal heart rhythms and nerve functions. About 99 percent of the calcium in the body is stored in bones, with the remaining 1% found in blood, muscle, and other tissues.

In order to carry out these essential daily functions, the body strives to maintain a constant level of calcium in the blood and tissues.

Calcium is found in a variety of foods, not just milk and other dairy products. Fruits, leafy greens, beans, nuts, and some starchy vegetables are all high in potassium.

Milks from cows, goats, and sheep, as well as fortified plant-based milks (almond, soy, rice)

Cheese
Yogurt
Orange juice fortified with calcium
Squash in the winter
Edamame (green young soybeans); Tofu prepared with calcium sulphate
Sardines and salmon in cans (with bones)
Almonds
Greens with leaves (collard, mustard, turnip, kale, bok choy, spinach)

Magnesium

Calcium causes muscles to contract, whereas magnesium causes them to relax. Magnesium also aids in the absorption of oxygen by muscles and aids in the maintenance of a normal heartbeat and muscle function.

Magnesium is abundant in the following foods:

Lettuce (try this gorgeous Spring Strawberry Salad)
Edamame/chard Edamame/soy (Vegan Sushi Bowl)
Quinoa (Quinoa Salad with Honey-Lime Vinaigrette)
Lentils and beans (Greek Lentil Power Bowl)
Salmon Nuts and Seeds include pumpkin seeds, sunflower seeds/butter, almonds, flax seeds, cashews, and chia seeds.

Potassium

Potassium is an essential component of hydration and muscle contraction (including heart and digestive muscles). It also plays an important role in proper heart function. A potassium deficiency, like the other electrolytes, can cause muscle weakness, cramping, and abnormal heart rhythms.

A day requires 3500 to 4700 milligrams of potassium. Potassium can be found in,

Dairy
Oranges
Bananas (Banana Chia Oat Cups)
Winter Squash (Butternut Squash Risotto)
Potatoes
Broccoli
Orange Juice
Lentils
Halibut
Salmon
Apricots

Electrolytes are electrically charged minerals that help the body function properly. An electrolyte imbalance can occur for a variety of reasons, but it is frequently associated with dehydration or excessive sweating. Eating a healthy diet and drinking plenty of water can help you avoid electrolyte imbalance. If you’re an athlete, sports drinks can help you quickly replenish your electrolyte levels.