Sep 28, 2019

FITNESS and ELECTROLYTES

You hear the word electrolytes being tossed around in the fitness world. Do you know what it means and what it means in relationship to fitness?

WHAT ARE ELECTROLYTES?
Salts and minerals that can conduct electrical impulses in the body are called electrolytes. Common human electrolytes are:

Sodium (Na+)
Potassium (K+)
Calcium (Ca2+)
Magnesium (Mg2+)
Chloride (Cl−)
Hydrogen phosphate (HPO42−)
Hydrogen carbonate (HCO3−)

WHY ARE ELECTROLYTES IMPORTANT?
Electrolytes control the fluid balance of the body and are important in muscle contraction, energy generation, and almost every major biochemical reaction in the body.

WHAT CAUSES ELECTROLYTE IMBALANCES?
The balance of electrolytes is constantly shifting due to fluctuating fluid levels in your body. When you sweat as a result of exercise, hot weather, or have an illness causing vomiting or diarrhea it may cause some electrolyte levels to be low.

WHAT ARE THE SYMPTOMS OF ELECTROLYTE IMBALANCE?
Electrolytes have many different roles within the body so an imbalance can cause noticeable changes in how you feel pretty quickly. Here is a list of some common symptoms of electrolyte imbalance. Be aware, these same symptoms can be caused by many things including just being human. Depending on the type of electrolyte imbalance you experience, a number of symptoms can occur including:

Muscle aches, spasms, twitches and weakness
Restlessness
Anxiety
Frequent headaches
Feeling very thirsty
Insomnia
Fever
Heart palpitations or irregular heartbeats
Digestive issues like cramps, constipation or diarrhea
Confusion and trouble concentrating
Bone disorders
Joint pain
Blood pressure changes
Changes in appetite or body weight
Fatigue (including chronic fatigue syndrome)
Numbness and pain in joints
Dizziness, especially when standing up suddenly

WHAT CAN WE DO TO RESTORE ELECTROLYTE IMBALANCE?
A doctor can check your electrolyte balance through a simple blood test but unless your symptoms are severe you might first try eliminating processed foods and consuming these foods:

Coconut water
Watermelon
Kiwi
Celery
Cucumber
Bell peppers
Citrus fruit
Carrots
Cultured dairy (kefir/yogurt)
Pineapple

Now you know!