Consuming enough electrolytes (substances that conduct electrical current) is necessary for the reboot and normal functioning of the body. I will tell you in this article about what electrolytes are for, what they are and how to get them.
What are electrolytes?
The most important electrolytes for us are sodium, potassium, calcium, magnesium, chlorine. These are nutrients that play a key role in the process of sending electrical impulses that affect the functioning of the heart, muscles and nerves. They are also important for establishing fluid balance and hydration of cells, tissues and muscles.
A lack of electrolytes can provoke muscle cramps, muscle pain, and muscle cramps that occur after exercise. For some, the deficiency causes headaches.
Where are electrolytes found?
Electrolytes are most commonly found in foods, but they are also found in beverages such as coconut water and juices made from electrolyte-rich fruits and vegetables. The need for electrolytes is not replenished with drinking water, since water contains very few of these important elements.
Electrolytes are present in all plant foods, but fruits and vegetables are especially rich in them, primarily red, orange and yellow: they contain a lot of potassium and magnesium.
Nuts, seeds, and beans are good sources of magnesium and calcium, but are poor in potassium and sodium. Green leafy vegetables are an excellent source of calcium and potassium.
Sources of potassium:
– legumes: white beans;
– green leafy vegetables: spinach, Swiss chard, cabbage;
– potatoes;
– to dry;
– nightshade: pumpkin, zucchini;
– avocado;
– red, yellow and orange fruits and vegetables: bananas, beets, oranges, bell peppers;
– coconut water.
Sources of sodium:
– celery;
– beets;
– bok-choy;
– Bell pepper.
Sources of Magnesium / Calcium:
– legumes;
– nuts and seeds (mainly magnesium), especially almonds, cashews, sunflower and sesame seeds;
– green leafy vegetables (calcium);
– wheat (magnesium).
Why do you need electrolytes during exercise?
When you sweat, you lose potassium and sodium in the first place. To make up for these losses, you can juice a red, yellow, and orange fruit / vegetable and add green leafy vegetables to it.
Coconut water is much richer in electrolytes (especially sodium and potassium) than most juices, while still being low in calories. So it’s a great way to replenish electrolytes lost through sweat.
If you’re on a high-intensity regimen, it’s important to prepare your body before training by filling it with electrolytes.