Electrolyte discussion
Hydration is not just about the amount of water you drink. There is a balance of charged ions in our blood and cells called electrolytes (Sodium, Potassium, Calcium, Magnesium, Bicarbonate, Phosphate). These ions play a role in letting fluid and nutrients into and out of all cells in our body, and can influence cell function. Whether it is a muscle cell, red blood cell, or neuron, the optimum functionality will be compromised without a proper electrolyte balance.
-Sodium (Na+) is positively charged, and helps with fluid balance between the extra and intra cellular fluid
-Potassium (K+) is positively charged, and works to regulate nerve and muscle cell function
-Calcium (Ca2+) is a crucial electrolyte that aids in muscle cell contraction
-Magnesium (Mg2+) aids in energy production and muscle cell function
-Chloride (Cl-) helps to regulate fluid balance and blood pressure
-Bicarbonate (HCO3-) regulate pH balance in the blood
-Phosphate (PO4 3-) works synergistically with calcium to maintain bone structure
If you have ever experienced cramping in the muscles, it is usually due to a loss of electrolyte balance from sweating and fatigue. Replenishing this balance is critical for proper energy production, recovery, and performance during exercise.
Best Food and Drink Sources
Potassium: Bananas, potatoes, spinach, avocados.
Sodium: Table salt, pickles, soups.
Calcium: Dairy products, leafy greens, tofu.
Magnesium: Nuts, seeds, legumes, whole grains.
Drinks: Coconut water, milk, or specialized sports drinks/tablets
A good time to take in electrolyte supplements is first thing in the morning, as the body is depleted of nutritional resources after sleep. Our cells contain voltage-gated channels which open and close with changing electrical charges, so it is easy to see how our electrolyte balance has a strong impact on cell function. They generate and conduct action potentials within our nerve and muscle cells giving us the force production and power we all need. Factors such as total protein content, hormones, and total body volume status can biochemically influence electrolyte levels. Supplementing electrolytes can improve overall well being and functionality of our bodies!
Deeper dive into the different electrolytes can be found in this link
