Electrolytes are crucial for the proper functioning of the human body. We can take them in different forms and with different foods. Which drinks have the most of them? We have decided to look into this question.
What are electrolytes and how do they affect the body?
Electrolytes are valuable minerals that are found in our bodies. They are found, for example, in tissue fluids and blood. There are six electrolytes in the human body and they are: salt ions (sodium, chlorine), calcium, phosphorus, magnesium and potassium. Each of these is responsible for different tasks and it is extremely important to take care of their correct content in order to maintain the water-electrolyte balance.
Electrolytes play a key role in living organisms, controlling, among other things, the conduction of nerve impulses and the work of the nervous system. It is thanks to them that the body regulates blood pressure and maintains the acid-base balance.
Electrolyte deficiency - causes and symptoms
Electrolyte deficiencies will manifest themselves in different ways - it all depends on how much our body needs of the electrolyte in question. Poor diet, increased physical activity and high temperatures often lead to deficiencies. There are also significant electrolyte deficiencies in the body after excessive alcohol consumption, and electrolyte deficiency is very dangerous to our health.
A calcium deficiency will manifest itself in heart disorders and blood clotting problems. A lack of potassium will cause headaches, muscle cramps and negatively affect the maintenance of normal blood pressure. Magnesium, like calcium, in too small an amount will cause heart rhythm disturbances, as well as induce muscle pains in various parts of the body and dizziness.
Failure to take care of sodium will increase the risk of dehydration, as this electrolyte is mainly responsible for maintaining water-electrolyte balance. It will also have a negative effect on blood pressure. Phosphorus deficiency can cause muscle tremors, while chlorine deficiency can cause digestive problems.
Regardless of the degree of deficiency, general weakness and nausea will certainly be experienced. In absolutely extreme cases, vomiting or disorders of consciousness may also occur. It is therefore clear that electrolytes and their correct level in the body are a priority issue for our health. So how do we take care of them and take them in the right quantities?
Electrolyte-rich foods and ways to replenish electrolytes
In everyone's daily diet there are foods, fruits and vegetables that have a wealth of electrolytes in them. However, not everyone is aware of this, but exact knowledge is not usually necessary for us to keep our electrolytes at the right level. It is only in the case of deficiencies that we should pay attention to what we eat and drink.
Good and widely available sources of potassium are carrots and oranges. It is also worth knowing that many vegetables and fruits have both potassium and magnesium in them. Examples include tomatoes, courgettes or spinach. The latter also contains calcium, which can also be found in natural yoghurt or brown rice. Magnesium and potassium can still be found in pumpkin, both in the form of flesh and seeds.
Where to look for sodium? The answer is very simple - sodium can be found in table salt and any products containing it.
Calcium is widely available in dairy products - yoghurt, cheese and milk. Chlorine is found in seafood and phosphorus in meat (poultry, beef, pork) and eggs.
It is therefore not difficult to replenish all electrolytes, as they are found in very popular products that form the basis of everyone's diet. What's more, many of these fruits and vegetables will additionally negate vitamin deficiencies, so that we won't lack them either.
How to ensure proper hydration of the body?
Dehydration is as dangerous to the body as malnutrition. Electrolytes play a key role in rehydration and are just as important as water itself. Why? Mainly because our body also loses electrolytes along with fluids (e.g. by sweating), the effects of which we discussed earlier. Hence, it is extremely important that their levels are always adequate, especially when we are at risk of dehydration.
Drinking electrolytes can be found in almost every pharmacy. Such products differ in their composition and form. They are usually effervescent tablets to be dissolved in water. However, such rehydration preparations are often mediocre in taste, and many people are bothered by the powder that settles at the bottom of the glass. We can also use electrolytes in tablets to be swallowed as a supplement to a diet poor in the ingredients. This is often used for people who are allergic to certain products or who cannot consume specific things due to illness, for example.
Another solution is drinks, which have quite a lot of electrolytes themselves, and it is these that we would like to say more about, as their form (and taste) are definitely more accessible to the average person. On top of this, effervescent tablets are often expensive, and you can easily find much cheaper alternatives.
Electrolyte supplementation - drinking electrolytes
As you can easily guess - a lot of electrolytes can be found in fruit and vegetable juices. For example, tomato juice is rich in sodium and potassium. Consuming milk will be a good option for replenishing calcium and magnesium. Coconut water, on the other hand, boasts a content of each of these four electrolytes.
Electrolyte drinks and isotonic drinks are very popular, especially among active sportspeople. Depending on their composition, they can have different electrolytes, but there is usually a maximum of two or three.
All these drinks have one thing in common - none of them have all 6 electrolytes. The exception is Gaminate Hydration, the first isotonic on the market that does not contain sugar while still having all 6 electrolytes in a serving. This makes it ideal for intense training, being in high temperatures or if you are deficient in any of the electrolytes. Quite simply, it is currently the best hydrating drink to drink every day. The hydration index for Gaminate Hydration confirmed by clinical studies is as high as 1.42! In comparison, the hydration index for water is 1.00, tea 1.05, cola 1.09 and orange juice 1.25.
Gaminate Hydration can replace electrolytes in tablets and be a much better alternative to them, while being more affordable in taste. Up to four flavours are currently available: lemon, raspberry, cherry-caramel and exotic fruit.
When should electrolytes be replenished?
There are situations in which it is particularly important to take care of electrolyte levels in the body, as electrolyte loss occurs much more quickly. We are talking, for example, about intensive training. This is also when our body sweats a lot more, which results in the loss of both fluids and electrolytes. For this reason, it is extremely important to have a drink with us during sport to replenish our deficiencies. This will not only make us feel better, but also minimise the risk of injury.
Another situation of increased electrolyte loss is during breastfeeding. The body then produces milk, which contains, among other things, calcium, and this, after all, does not magically appear, but is taken from the mother's body.
Electrolytes should also be used during all types of illness. We must be particularly careful during diarrhoea, when we not only sweat intensively, but also lose more electrolytes during physiological activities. During diarrhoea, effervescent rehydration tablets are often recommended to help the body cope with dehydration and lost electrolytes.
Electrolytes for hangovers
A hangover is caused by excessive alcohol consumption, which flushes electrolytes out of our body. This is one of the reasons why we feel unwell, have a headache or experience nausea. How can we deal with this? We can use various preparations, such as effervescent tablets, but a great solution in a more accessible form is Gaminate Hydration. It acts immediately and replenishes the deficiencies of every electrolyte in our body.
This helps us to feel better and not feel the effects of a hangover. Working people who can't afford a day off or a reduction in their efficiency at work will especially thank you for this.
Are excess electrolytes a risk?
Let's say we regularly take electrolytes in effervescent tablets, food and various drinks. So is an excess of electrolytes something harmful and can put us at risk? Of course it is. Having too much sodium in your body can lead to fluid retention and swelling, and phosphorus can lead to metabolic disorders and weakened bones.
As a rule, however, it is difficult to have too many electrolytes, as the body has many effective mechanisms for getting rid of excess. An accidental overdose is unlikely to occur. If, however, we consume electrolytes in effervescent tablets, in addition to drinking a lot of fruit juices and eating foods rich in electrolytes - this situation may occur, but it will then be intentional, as under "normal" conditions no one does this.
Why is it important that you have enough electrolytes in your diet?
In an earlier section of this text, we discussed how electrolytes are important to humans. They affect the nervous system, electrical impulses, blood pressure and much, much more. However, it is worth knowing that the need for them increases with age. Older people often experience a lack of thirst, which translates into a lower fluid intake. This in turn may result in dizziness and weakness. It is therefore essential to pay attention to electrolytes, as their role is to control and support the majority of systems within a person.
What are good electrolytes?
There is no clear answer to this question. All available electrolytes are important for our body and are responsible for a number of different tasks. Hence, it is important that the drinks we consume or the effervescent tablets we take are filled with a variety of electrolytes, not just one or two. This will support more areas of our body and have a better effect on the water-electrolyte balance.
