Introduction
Many people hear the word "electrolytes" but may not realize how crucial they are to good health. Electrolytes are minerals capable of transmitting electrical charges within fluids, essential for maintaining proper fluid balance within cells. Given that 50-75% of the human body is made up of water and other fluids, this function is incredibly important.
How Do Electrolytes Affect the Human Body?
Electrolytes play a critical role in the body by transmitting electrical signals necessary for various functions. They are the transmitters for approximately 100 million messages per second within the nervous system, essential for all brain activities. Without these electric transmissions, the brain cannot control the body's functions. Every muscle contraction and relaxation depends on electrolytes, and they are responsible for maintaining fluid balance within cells. Each of our trillions of cells relies on electrolytes for nutrient transport and waste removal.
The Importance of Maintaining Electrolyte Balance
Electrolytes are crucial for the basic metabolism of every cell in the body. Optimal health and vitality can be achieved by maintaining proper levels of fluids and electrolytes. The body typically excretes water and electrolytes at an average daily rate of 1,300 milliliters (ml) through urination, 600ml through perspiration, and 200ml through feces. Factors that increase the need for electrolytes include pregnancy, poor diet, dehydration, use of diuretics (including caffeinated drinks), disease, exertion, vomiting, diarrhea, trauma, and excessive sweating.
Consequences of Electrolyte Imbalance
When the body craves water, it often also needs electrolytes. A tragic example is the death of a four-year-old Utah girl who died from forced consumption of excessive water, leading to a dilution of essential electrolytes. High-profile cases of top athletes dying suddenly from cardiac arrhythmias are often linked to electrolyte instability. Signs of electrolyte imbalance or deficiency include muscle weakness, cramps, swelling, slowed nerve conduction and muscle function, and general weakness and apathy.
Electrolytes for All Ages and Conditions
Electrolytes are essential for people of all ages and physical conditions. Deficiencies or imbalances are common and difficult to correct through diet alone due to overprocessed foods and mineral-deficient soils. Fortunately, electrolyte balance can be restored with quality supplements. Look for supplements that contain a balance of major electrolytes and trace elements, are adequately concentrated, and have minerals that are ionic or easily become ionic in water. Consult health food store personnel for recommendations and experience the benefits of improved electrolyte balance.
Major Electrolytes
The body's major electrolytes include:
- Sodium: Vital for fluid balance and muscle function.
- Potassium: Essential for muscle and nerve function.
- Calcium: Important for bone health and muscle contraction.
- Magnesium: Crucial for muscle relaxation and overall cellular function.
Negatively charged ions (anions) such as chloride, bicarbonate, phosphate, and sulfate also play key roles. Minerals become electrolytes when they fully dissolve in solutions, becoming charged ions (either positive or negative). Only minerals that are already ionic or can become ionic through digestion can function as electrolytes in the body.
Conclusion
Electrolytes are vital for maintaining fluid balance and supporting essential bodily functions. While dietary sources of electrolytes may fall short due to modern food processing and agricultural practices, quality supplements can help restore balance. Ensuring adequate intake of electrolytes can improve health, vitality, and overall well-being.
References
- Clap AJ et al., A review of fluid replacement for workers in hot jobs. AIHAJ 63(2):190-8, 2002.
- Burker LM., Nutritional needs for exercise in the heat. Comp Biochem Physiol A Mol Integr Physiol 128(4):735-48, 2001.
- No Listed Authors, Position of dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine: Nutrition and Athletic Performance. Can J Diet Pract Res 61(4):176-192, 2000.