Electrolytes play a fundamental role in the human body, they ensure that certain specific functions of the body work optimally. What are they ?

Well over half of body weight is made up of water. The three main compartments are the fluids in the cells, the fluids in the space around the cells, and the blood. To function normally, the body must prevent fluid levels from changing too much.

Electrolytes are chemical compounds that form particles that carry a positive or negative electrical charge (ions) in body fluids. These ions carry the electrical energy essential for the performance of several functions.

Since electrolytes cannot be produced by the body, they must be supplied through the daily diet.

Without the right electrolytes or if the electrolyte balance is altered, problems can occur. Muscles can become weak inducing muscle cramps or convulsions. Anxiety problems of hypertension, nausea or even trouble concentrating and sleeping, as well as fatigue and bone and joint problems can arise.

In the human body, the main electrolytes are sodium (Na +), potassium (K +) and chlorine (Cl-) and sometimes the bicarbonate ion (HCO3-) is added. Calcium, magnesium and phosphate are too. Potassium, bicarbonate and chlorine help maintain the pH of the blood, and instability of these electrolytes can cause acidosis or alkalosis.

explanations:

• Potassium, the main intracellular electrolyte, contributes to the proper functioning of the nervous system, in particular to the transmission of nerve impulses and to muscle contraction;
• Sodium regulates the water and fluid balance in the body through the kidneys, plays an important role in muscle function. Too much sodium, on the other hand, contributes to hypertension;
• When sodium increases blood pressure, potassium lowers it;
• Calcium contributes, among other things, to the proper functioning of strong bones and teeth, muscles and energy metabolism. It is important for muscle contractions, including those of the heart, and for the transmission of nerve impulses. Calcium deficiency can express rickets in children and osteoporosis in adults. Too much calcium can also cause kidney stones;
• Magnesium helps maintain electrolyte balance. It is essential for cell function, enzyme activity, muscle function, nerve impulses, sleep and mood regulation. Magnesium deficiency causes muscle cramps, symptoms of PMS, symptoms of menopause, fatigue, and depression. Without a sufficient supply of magnesium, calcium is difficult to absorb;
• Chloride, along with sodium, regulates the flow of matter and fluid between cells and is therefore essential because it helps to regulate the water entering and leaving cells. It also plays a role as a pH regulator in the body;
• Phosphorus also plays a key role in strong bones and teeth, and is essential for the production of proteins that the body uses to build and repair cells. Too much phosphate can drive out calcium and weaken bones.

Electrolytes are especially essential for:

• fix hydration levels. The movement of sodium and potassium in and out of cells determining the amount of water the body retains or empties;
• help spread electrical impulses around the body: electrical signals that need to reach muscle cells to tell them when to contract and when to relax;
• maintain a healthy nervous system, good mental health and quality sleep;
• balance fluids: the body needs enough electrolytes to regulate the fluid balance, which is the basis of all vital processes, because the body is made up of 60% water;
• maintain the acid-base balance.

The whole body depends on a delicate balance of electrolytes which can shift for a number of reasons, including:

• intense exercise: leads to water loss and sodium loss;
• high temperatures and heat waves: causes increased sweating which means loss of water and sodium;
• poor absorption of nutrients: poor digestion implies poor absorption, no matter how good you eat;
• vomiting and diarrhea: may cause loss of water and concomitant loss of electrolytes;
• kidney problems: if the kidneys are not working well, they will have trouble maintaining water and electrolyte balance;
• certain medications, such as diuretics: promote water loss due to more frequent urination.

If we are dehydrated or after heat stroke, we sometimes need to increase our electrolyte intake. In principle, eating fruits and vegetables provides the correct levels of electrolytes, but bet on those that contain a lot of water such as cucumber, iceberg lettuce, celery, radish, strawberry, watermelon.

It is advisable to use plant juices such as coconut water and birch or maple sap (naturally rich in natural sugars and electrolytes).