Be cautious with electrolytes for body charge

Electrolytes are indeed potent, and in certain situations, your body may benefit from a boost. However, they might already exist in your life under a different name, much like superheroes with secret identities. And like a film series with one sequel too many, more is not always better.

“The easiest way to understand electrolytes is that they are essential minerals that provide various things that the body requires,” explained Dr. Sara Rosenkranz, an associate professor in the kinesiology and nutrition sciences department at the University of Nevada, Las Vegas.

They are known as electrolytes because they carry an electric charge – positive or negative – when dissolved in fluids like blood. These electric charges communicate with muscles and nerves. Without electrolytes, our bodies would not function.

“They have numerous important functions,” Rosenkranz said, “such as regulating blood pressure, blood glucose, heart rate, rhythm, and the body’s water balance.”

You may recognize these minerals by their everyday names, including calcium, magnesium, phosphorus, sodium, and potassium.

While you may associate electrolytes with powders, tablets, drops, or sports drinks, Rosenkranz pointed out that a healthy diet already provides an adequate amount of electrolytes for most people. “In fact, most of us get sufficient amounts from the foods and beverages we consume,” she added.

For instance, calcium, which aids in regulating blood clotting, heart rhythm, and blood vessel dilation and contraction, can be found in tofu, low-fat dairy products, and certain plant-based milks. Magnesium, which is essential for the function of many enzymes, is typically found in fiber-rich foods like leafy greens, beans, nuts, and whole grains.

Ensuring an adequate intake of certain electrolytes, such as potassium, which helps regulate blood pressure, can be challenging, particularly for those who do not consume a lot of fruits and vegetables, according to Rosenkranz.

While some individuals struggle to get enough potassium, many Americans already consume excessive amounts of sodium, commonly found in processed foods.

Sodium assists in restoring the body’s fluid balance after prolonged sweating, illness, or the use of diuretic medications, as explained by Dr. Mindy L. Millard-Stafford, director of the Exercise Physiology Laboratory at the Georgia Institute of Technology in Atlanta. Water can also restore fluid balance, but it is less effectively retained without sodium. Additionally, sodium stimulates thirst, encouraging increased fluid consumption, which can be beneficial in certain situations.

However, excess sodium can elevate blood pressure, and many Americans already exceed the recommended daily limit. Federal dietary guidelines advise adults to consume no more than 2,300 milligrams of sodium per day, roughly equivalent to 1 teaspoon. The ideal daily limit, according to the American Heart Association, is 1,500 mg, yet the average American consumes 3,400 mg daily.

If you are not consuming excessive sodium, Rosenkranz noted that the body effectively maintains electrolyte balance. The kidneys filter out any excess electrolytes through urine.

Sodium and chloride, which aid in regulating fluids, can also be lost through sweating, requiring occasional replenishment. However, Rosenkranz emphasized that most adults do not need to actively seek out additional electrolytes, as individual needs vary.

Children experiencing prolonged vomiting or diarrhea due to illness may benefit from electrolyte drinks, as their bodies lose fluids more easily than adults due to a higher body surface-to-weight ratio, explained Rosenkranz.

Individuals working long hours outdoors in hot, dry climates, athletes engaging in prolonged, vigorous exercise, and athletes at higher altitudes struggling with hydration may benefit from electrolyte drinks, she added.

The majority of research on electrolyte supplementation focuses on athletes, according to Rosenkranz. Opinions on the necessity of electrolytes beyond water during activities lasting less than an hour vary.

Rosenkranz concurs with the general principle that for activities lasting less than 75 minutes at moderate intensity, electrolyte supplementation is unnecessary and hydration with plain water suffices.

She also emphasized the importance of obtaining electrolytes from a balanced diet. In addition to the mentioned sources, certain types of fish such as sardines, yellowfin tuna, and canned salmon are rich in electrolytes.

“Electrolytes are components of foods that we should be consuming more of anyway,” Rosenkranz concluded.

Fruits and vegetables not only supply electrolytes but also offer hydration benefits.

Guidelines on daily water intake vary, with the National Academy of Medicine recommending about 13 glasses of water daily for men and nine for women, with additional requirements during pregnancy or breastfeeding.

Approximately 20% of an adult’s water intake comes from food, and summer staples like strawberries, watermelon, and cantaloupe, as well as lettuce, celery, and squash, can serve as sources of water and electrolytes, Rosenkranz mentioned.

“Factors such as temperature, humidity, altitude, and physical activity can influence water requirements,” she explained. Sweat rates also differ among individuals. “Fortunately, thirst is a reliable indicator of hydration status. By the time you feel thirsty, you likely already have some degree of dehydration. However, your body is effective at signaling the need for fluid intake.”

In summary, Rosenkranz suggested that achieving the right balance of water and electrolytes is simple. It is more about listening to your body and focusing on plant-based foods rather than meticulously calculating ratios. “For most people, that level of precision is unnecessary.”

Covers heart and brain health. The views expressed in this story may not necessarily reflect the official stance of the American Heart Association. All rights reserved.