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Electrolytes is the term for salt ions that are necessary for the functioning of the human body. They are found in the fluids of our body, i.e. in tissue fluids, plasma and blood. Their deficiency can cause heart and nervous system arrhythmias, fainting and body tremors. We usually lose them during intense training, so it’s worth knowing how to properly replenish electrolytes!
The human body, in order to function properly, should maintain the proper level of salt ions: sodium, calcium, magnesium and potassium. The importance of electrolytes lies in the fact that they are responsible for maintaining the voltage in cell membranes, as well as transferring nerve impulses to other cells.
Loss of electrolytes. When are we exposed to it?
Sport is health, an excellent dose of energy and a guarantee of better well-being, but the loss of these valuable salts usually occurs during intense physical effort, i.e. training. In addition, electrolytes “run away from the body” when we fight viral infections. Then, for everything to function properly, the shortage of these fluids should be replenished.
Symptoms of electrolyte deficiency
Their absence brings characteristic symptoms that must not be ignored:
- Hypertension,
- Dizziness,
- fainting,
- Weakness,
- Arrhythmia, or abnormal heart rhythm,
- muscle tremors,
- Somnolence,
- No appetite
- Swelling of the lower limbs,
- Constipation
- Nausea.
Exercise with your head!
To prevent electrolyte loss, follow a few simple rules. First of all, drastic diet modifications and training in hot weather are prohibited. Then you additionally weaken your body, and this additionally promotes the loss of salt. If you are suffering from an infection, remember to drink twice as much fluid as usual, especially if you have diarrhea and fever. Then it is recommended to drink about three liters of water a day. Except that:
- get some sleep. Optimal sleep should be around 8 hours
- Drink plenty of highly mineralized water
- Drink tomato juices because they contain a high dose of potassium,
- You can use minerals in tablets,
- During training, drink isotonic drinks with potassium chloride or sodium chloride,
- Enrich your diet with products containing sodium and potassium: dried apricots, bananas, tomatoes, and magnesium: pumpkin seeds, almonds, cocoa.