Copyright Austin Daily Herald
Whether you’re hitting the trails for a fall bike ride, sweating on the treadmill, or battling cold and flu season, you may need an extra boost of electrolytes to keep your body in balance. Electrolytes are minerals that help your body work properly. They keep you hydrated, support your nerves and muscles, help control blood pressure, balance pH, and move nutrients where they need to go. Read on to learn more about the different electrolytes, how they keep us going, and when you may benefit from an extra dose! Electrolytes defined and when to get more Here are seven main electrolytes, and each of these minerals has a specific role that allows the body to function at its optimal level. Sodium, magnesium, potassium and calcium contain a positive charge while chloride, phosphate and bicarbonate are negatively charged. The body is typically made up of 60 to 70% water, which means electrolytes are present in nearly all fluids and cells. When you are well-hydrated and consuming a balanced diet, your body can regulate electrolyte levels. You need more electrolytes when you sweat a lot or lose fluids due to intense physical activity, hot environmental conditions, or illness. Sodium: While sodium is often discussed as a mineral to limit, it plays an important role in rehydration. Sodium regulates fluid balance by supporting water retention and distribution. Additionally, it aids in nerve impulses, muscle contractions and blood pressure control. Sodium is used as a preservative and can be found in most processed foods. Table salt, pickles and broth are just a few dietary sources of sodium. It is also a common ingredient in functional hydration products. Magnesium: This important mineral is used for muscle and nerve functioning including maintaining a normal heart rhythm, supporting sleep and aiding proper digestion. Magnesium is used in many reactions that allow our body to turn the food that we eat into energy. If you’re looking to increase your magnesium intake, three great options include pumpkin seeds, chia seeds and quinoa. Potassium: Like magnesium, potassium is also key for a proper heart rhythm. Low potassium can lead to cramping, especially in the legs, due to potassium’s ability to support muscle contractions. Bananas are an easy, quick source of this mineral, though potatoes, avocados and spinach all contain even more potassium per serving. Calcium: Building strong bones and teeth is one of calcium’s primary roles. As we age, bone mass declines and our body becomes less efficient at absorbing calcium from the food we eat, which is why it’s so important to consume adequate calcium. Similar to the other positively charged electrolytes, calcium also plays a role in muscle contractions and nerve functioning. Dairy foods, including milk, cheese and yogurt all offer a good dose of this mineral. Plant-based milk is often fortified with calcium as well. Chloride: Alongside sodium, chloride helps keep fluids balanced throughout the body. It also allows the body to maintain its natural pH level. Table salt is 60% chloride by weight, which means processed foods are high in this mineral. Fish, chicken and seaweed are a few whole foods that provide chloride. Phosphate: With calcium, phosphate also helps maintain strong bones and teeth. Additionally, it is critical for proper storage and metabolism of nutrients as well as cell structure. Animal sources of phosphate, such as meat, fish and dairy products are easier for the body to absorb than plant options. This means your body requires more phosphate if you are primarily eating plant-based foods. Nuts, seeds, legumes and whole grains are all good unprocessed, plant phosphate choices. Bicarbonate: This final electrolyte works with the lungs and kidneys to achieve pH balance. Some of the carbon dioxide we make is recycled into bicarbonate, which allows the body’s acid-base level to be maintained. Baking soda contains bicarbonate, though most of this nutrient is manufactured and regulated by our body. What if I need more? From mangos to hydration drinks Many nutrient-dense foods are full of electrolytes such as fruits, vegetables, nuts, and grains. In particular, fruits have high water content. Mangos, for example, are 83% water and contain more than 20 vitamins and minerals, making them a perfect hydration boost! When you need to restore levels quickly, an electrolyte solution product may be the best option. Liquid I.V. utilizes a unique Cellular Transport Technology to enhance rapid absorption of water and other key ingredients into the bloodstream. Their sugar-free varieties are perfect for those looking to minimize added sugar. They’re sweetened with allulose, a natural occurring sugar, and rely on the amino acids L-Alanine and L-Glutamine to enhance water absorption when glucose is not present. Oftentimes when we need an electrolyte boost, we would also benefit from an extra kick of energy. Liquid I.V. just launched their new Sugar-Free Energy Multiplier for just this reason. Two fun flavors (strawberry kiwi and blackberry lemonade) contain natural caffeine and electrolytes. For a delicious, restorative drink in this new Liquid I.V. product line, try the strawberry kiwi pink drink recipe found below! Our body is well-equipped to regulate our electrolyte levels, but when we lose a lot of fluid, we do need to replace what was lost. If you’re looking for help identifying other foods containing electrolytes or knowing when you should consume an electrolyte replacement product, schedule a complimentary Discovery Session today by contacting our Discovery Call Center via email nutritionservices@hy-vee.com or calling (515) 695-3121.
