Remember all the statements about getting adequate “vitamins and minerals”? Electrolytes are the minerals.
‘Electrolytes’ are electrically charged particles known as ions, created when minerals dissolve in water. Minerals in our food (best sources: fruits, vegetables, fresh foods) dissolve into ions in our digestive system fluids. For example, dietary salt (NaCl) will dissolves into Sodium (Na+) and Chloride (Cl-) ions, cross from your small intestine into your bloodstream, and become electrolytes flowing throughout your body.
Basically every body process or enzyme needs an electrolyte component to function. Sodium (Na) is necessary to maintain blood pressure, Iron (Fe) must travel to the bone marrow where hemoglobin is assembled. Calcium (Ca) is required in your bones, nerves and heart; Magnesium (Mg) in your muscles; Sulphur (S) in your immune cells; Iodine (I) in your thyroid; Zinc (Zn) and Selenium (Se) in your brain, and there are many more examples. Some minerals are required in large amounts (measured in milligrams, for ex. Potassium/K) and some only in trace amounts (measured in micrograms, for ex. Copper/Cu). A milligram (mg) is 1000 micrograms (mcg or µg). For a breakdown of daily amounts needed for each mineral, click HERE. Electrolyte levels in the blood are tightly regulated by the kidneys, which excrete any excess in the urine. Levels of electrolytes are indicators of organ function, so an electrolyte measuring outside it’s normal blood or urine level is a red flag and the imbalance deserves investigation.
Imbalances can happen in a number of situations. Electrolytes are lost through our skin when we sweat, when we lose fluid rapidly during an episode of food poisoning/diarrhea/vomiting/colonoscopy prep, or during kidney disease where the electrolyte control center itself is disordered. There are also situations where we are unable to absorb electrolytes appropriately.
Dehydration will also cause electrolyte imbalance, so it behooves us all to make sure we are drinking enough water. Symptoms of dehydration: muscle cramps, fatigue, dizziness, headache, nausea, confusion. If rehydration and electrolyte balance is not regained, symptoms worsen to include seizures and eventually coma. So make sure you have adequate water and nutrition daily to ensure appropriate hydration and electrolytes.
How much is enough water? It varies, but shoot towards 8 cups per day. More is better than less. Remember that age decreases the thirst trigger, so perhaps set a few alarms throughout the day to remind you to drink.
What foods and beverages are the most mineral-rich? Fresh whole unprocessed foods that still have their full complement of nutrients. Different foods will give you different minerals, for example, seaweed is high in iodine, Brazil nuts are high in selenium, cabbage is high in sulphur, etc. The best bet is a varied diet, especially rich in highly colored fruits, leafy green vegetables, seafood, nuts and seeds.
Electrolyte Mixology! Create your own personalized electrolyte beverage (because Gatorade tastes icky):
Mix 1 C of your preferred juice (grape-lime, cranberry, blueberry-lemon, tart cherry, mango, pear…use light-colored white grape or apple juice if managing pre-colonoscopy hydration) with 2 C water* in a quart mason jar. Add 1/2 t of sea salt and 1-2 T of maple syrup or honey to taste. Muddle in some fresh mint or add a few fresh/frozen pieces of fruit, and then store in your fridge. Grab and go - put one in your workout bag for delicious post-workout replenishment! Your homemade mix will be tastier and cheaper than other electrolyte beverages with none of the packaging. Delicous anytime you need an interesting and refreshing mineral-rich beverage - they might become your norm! You could also do some electro-alt-bev-mixology: *Use sparkling water plus the additions above for an alcohol-free treat for the driver or teetotaler in the group.
