Electrolytes play an important role in staying hydrated. Hydration Day, on June 23, is the perfect time to understand how to balance your electrolyte levels. After all, it’s said the awareness day was created to honor youth football coach, Victor Hawkins. He’s remembered for developing a mouthguard to prevent dehydration by providing electrolytes. Today, there’s an abundance of electrolyte products readily available in most stores. But what are electrolytes, why do they matter, and how do you maintain a healthy balance?
The body typically gets enough electrolytes from a well-balanced diet.
If you struggle to stay hydrated, it’s important to understand that electrolyte imbalance can cause dehydration. Conversely, dehydration can also cause electrolyte imbalance. Situations that can affect your ability to stay hydrated include exercise, hot weather, some health conditions, medications, and aging. August Espinal, a registered dietitian and HMSA manager of Condition Care Programs, explains when we might need to supplement electrolytes and when to be cautious.
How do you maintain electrolyte balance?
For many people, food is sufficient to meet their daily electrolyte needs. Electrolytes are abundant in many whole foods. For example, bananas, sweet potatoes, spinach, and avocados are great sources of potassium; dairy products, leafy greens, and fortified foods provide calcium; and nuts and seeds are rich in magnesium. Consuming electrolyte-rich fluids or supplements can help maintain or restore balance when needed. Electrolytes work best with adequate water intake. Consuming electrolytes without proper hydration won’t necessarily help balance fluid levels in the body.
Hot weather, exercise, and illness may require electrolyte supplements.
What conditions can affect your electrolyte balance?
While the body typically gets enough electrolytes from a well-balanced diet, you might need more electrolytes in certain situations. For example, intense physical activity and hot weather can lead to sweat loss, which depletes sodium, potassium, and magnesium. Similarly, when you’re sick, especially if you’re vomiting or have diarrhea, electrolyte levels can drop quickly. Dehydration is another sign that you may need more electrolytes.
When would someone need an electrolyte supplement?
Most people don’t need electrolyte supplements unless they’re losing large amounts through sweat or illness. To balance electrolyte intake, focus on eating a variety of whole foods rich in these minerals and staying hydrated with water and low-calorie, caffeine-free beverages.
If you’re in a situation where you need an electrolyte supplement, choose one with a balanced ratio of electrolytes rather than overly concentrated with just one mineral. It’s also important to be mindful of any underlying health conditions that may require adjusting your intake. In these cases, talk to your provider or dietician about your specific needs.
When consuming electrolyte products, it’s important to choose options that meet your health needs. Many commercially available electrolyte drinks are high in sugar, artificial colors, and preservatives, which can contribute to unnecessary calorie intake. If you’re consuming these products regularly, look for options that are lower in sugar or consider making your own (see below).
Is it possible to consume too many electrolytes?
Yes, be cautious with electrolyte supplements, especially if you have underlying health conditions like kidney disease or hypertension. Excessive intake of certain electrolytes, like sodium or potassium, can cause serious health risks. It’s possible to consume too many electrolytes, which can be harmful. For example, excess sodium can increase blood pressure, and too much potassium or calcium can lead to irregular heart rhythms and kidney problems.
Always read labels carefully, and if you're unsure about your electrolyte needs or intake, it’s a good idea to consult with a dietitian or health care provider.
Can you make your own electrolyte mix?
Yes. To make a simple homemade electrolyte drink, mix 20 ounces of water with a pinch of salt (for sodium), a splash of orange juice or lemon (for potassium), and a teaspoon of honey (for sugar to help with absorption). This can be a more natural and cost-effective way to rehydrate and replenish electrolytes after intensive exercise or during illness when you aren’t able to eat adequate food.
However, for those with specific health conditions like kidney disease, diabetes, hypertension, or heart disease, it’s best to consult a health care provider or dietitian about your hydration needs before adding any electrolyte supplements to your intake.
Homemade electrolyte mix: 1/8 teaspoon salt (287 mg sodium), 1/8 cup 100% orange juice (62 mg potassium), (9 grams of carbohydrates and 35 calories).
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