ELECTROLYTES

 ELECTROLYTES 

Electrolytes are minerals in your body that have an electric charge. They are in your blood, urine, tissues, and other body fluids. Common electrolytes include sodium, potassium, calcium, bicarbonate, magnesium, chloride and phosphate.

Electrolytes are important for contraction of muscles, generating electricity, movements of water and fluids in our body, balancing pH level (acid-base level) of our body, clotting of blood and building new tissues.

The amount of water that you take in should equal the amount you lose. If you've got too much or too little of any one electrolyte, you could experience dehydration, over-hydration, or other imbalances unless

There are a number of factors that can lead to electrolyte imbalance including:

• Sweating
• Vomiting
• Diarrhoea
• Alcoholism
• Kidney disease
• Diabetes
• Eating disorder
• Severe burns
• Chronic respiratory problems, such as emphysema
• Steroids

Severe imbalances of electrolytes can cause symptoms like:

• Fatigue
• Confusion
• Muscle weakness and cramping
• Headaches
• Convulsions
• Bone Disorders
• Twitching
• Changes in blood pressure
• Nervous system disorders
• Muscle spasm
• Increased thirst
• Dry mouth
• Seizures
• Numbness and tingling
• Excessive tiredness
• Weakness
• Fast or irregular heartbeat
• Urine is low volume and more yellowish than normal

A calcium excess can also occur, especially in those with breast cancer, lung cancer, and multiple myeloma. This type of excess is often caused by from the destruction of bone tissue.

Electrolytes are commonly found in fruit juices, sports drinks, milk, nuts, coconut water and many fruits and vegetables

To ensure that you have enough electrolytes, stay hydrated and eat foods rich in electrolytes, including spinach, turkey, potatoes, beans, avocados, oranges, soybeans (edamame), strawberries and bananas..

Glucose-based Oral Rehydration Salts (ORS) solution, which contains:

• Sodium Chloride 3.5 grams

• Sodium Bicarbonate 2.5 grams

• Potassium Chloride 1.5 grams

• Glucose 20 grams

Home-made solution consists of 6 level teaspoons of sugar and 1/2 level teaspoon of table salt mixed in 1 litre of clean drinking water.

Prevention of Dehydration

In some cases, such as kidney disease and cancer, dehydration cannot be prevented. However, a well-managed diet can help reduce its risk. Consuming a moderate amount of a sports drink following physical exertion or exercise can help limit the impact of losing electrolytes in the sweat.

Dietary sources of electrolytes include:

Sodium: Pickled foods, cheese and table salt

Chloride: Table salt.

Potassium: Fruits and vegetables like bananas, avocado and sweet potato,

 Magnesiam. Seeds and nuts.

Calcium: Dairy products, fortified dairy alternatives and green leafy vegetables.

Drink the following amounts of fluids when exercising igorously or in a very hot weather:

(1 cup = 237 ml)

Two cups during the two hours before exercising: 1 to 2 cups within 15 minutes of the activity

 One half to 1 cup every 15 to 20 minutes during exercise

Three cups for each pound of body weight lost

(1 cup = 237 ml)