Our elders and health experts often advise us to drink plenty of water throughout the day, and as much as we despise it, staying hydrated helps our body in several ways. However, there are days when you might need more than just plain water or fluids. Maintaining your electrolyte levels is also crucial.
Electrolytes are minerals like sodium, calcium, and potassium found in your blood and body fluids that carry an electrical charge, and help regulate chemical reactions while maintaining fluid balance. While electrolytes are essential to keep your body functioning, it is equally important to not have an excess, as this can lead to side effects. Here’s all you need to know about how to maintain a balance.
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Understanding The Role Of Electrolytes
Simrat Kathuria, CEO and Head Dietitian at The Diet Xperts, Ludhiana, describes electrolytes as minerals such as sodium, potassium, calcium, magnesium, chloride, and phosphate that are necessary for a variety of biological activities. She says that electrolytes govern nerve messages, muscle contractions, hydration, and pH balance in the body, making them critical to overall health.
According to the expert, electrolyte imbalances are frequently caused by excessive fluid loss as a result of sweating, vomiting, diarrhoea, or frequent urination. Medical problems such as kidney disorders, certain drugs, and chronic illnesses can all have an impact on electrolyte levels, she mentions, adding that poor nutritional intake can worsen deficiencies, especially when combined with dehydration.
Signs Your Body Needs Electrolytes
If your body lacks electrolytes, it can send certain signals in the form of symptoms. These include:
- Thirst and dehydration—indicators of electrolyte depletion, particularly sodium loss
- Fatigue or muscle weakness, which may be caused by low potassium or magnesium levels
- Muscle cramps or spasms, commonly caused by a calcium, potassium, or magnesium deficit
- Dizziness or confusion caused by dehydration or a salt imbalance
- Rapid heartbeat or palpitations due to variations in potassium or calcium levels
Too Much Electrolytes Can Have Side Effects
The electrolytes in human bodies include:
- sodium
- potassium
- calcium
- bicarbonate
- magnesium
- chloride
- phosphate
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According to various health information platforms, including the Office of Dietary Supplements (ODS) of the National Institutes of Health (NIH), for healthy adults, the recommended daily intake of key electrolytes is:
Sodium: No more than 2,300 mg
Potassium: Around 3,400 mg for men and 2,600 mg for women
Calcium: 1,000 mg, increasing to 1,200 mg for older adults
Magnesium: About 400 mg for men and 310 mg for women, slightly increasing with age.
If you consume excessive amounts of electrolytes, it can lead to various side effects. Kathuria says, “Excess electrolytes, such as sodium, can produce high blood pressure, whereas excessive potassium can cause heart rhythm problems. Calcium overload can create kidney stones or impede renal function, whereas too much magnesium might cause nausea or low blood pressure.”
“Natural sources include fruits (bananas, oranges), vegetables (spinach, sweet potatoes), dairy, nuts, seeds, and beverages such as coconut water. Electrolyte beverages can help replace levels following extreme physical exertion or dehydration,” the dietitian shares.
Takeaway
While electrolytes are important, it is important to maintain a balance. Too many electrolytes, like sodium, potassium, calcium, magnesium, chloride, and phosphate, can lead to side effects. Kathuria concludes, “Age, activity level, health issues, and climate all have an impact on your body's electrolyte requirements. Blood tests can assist in determining levels, and your hydration habits should be consistent with your lifestyle.”