Electrolytes are necessary for our survival and play a vital role in maintaining our hydration levels and metabolism. Are you training hard? Then electrolytes are especially important to you. And especially if you practice an endurance sport, you should always make sure to regularly replenish electrolytes. We’ll explain why and show you everything else you need to know on the subject.
What Are Electrolytes?
Electrolytes are minerals that when dissolved in a liquid such as blood can carry an electrical charge. Within the body, electrolytes play a role in the regulation of nerve and muscle functions, and in the maintenance of acid-base balance and hydration levels. Since electrolytes cannot be produced by the body, they must be supplied by the daily diet.
Here Are The Most Important Electrolytes For The Body
Potassium
Contributes to the proper functioning of the nervous system and muscles, as well as to the maintenance of the nervous system.
Sodium
Is the main antagonist of potassium. While sodium raises blood pressure, potassium lowers it. It is therefore all the more important to respect the sodium/potassium ratio in your daily diet.
Calcium
Contributes, among other things, to the proper functioning of muscles and energy metabolism.
Magnesium
Contributes to the maintenance of electrolyte balance and the proper functioning of energy metabolism.
Chloride
Regulates, along with sodium, the flow of matter and liquid between cells and is therefore essential for various transport processes.
Phosphorus
Contributes to the proper functioning of energy metabolism and cell membranes.
Foods That Are Sources Of Electrolytes
Here is an example of a list of foods with electrolytes:
- Apricots
- Egg
- Peanuts
- Green vegetables
- Poultry Cheese
- Cooking salt
- Almonds
- Seafood
- Milk
- Peaches
- Raisins
- Sunflower seeds
The Benefits Of Electrolytes
Electrolytes are essential for various metabolic processes. Among other things, they regulate the electrical voltage of the outer cell walls. How does it work? Electrolytes are available inside and outside cells in different amounts. This creates tension on the cell walls, which is essential, among other things, for the transmission of nerve impulses.
Also, your body needs enough electrolytes to regulate fluid balance. This is very important because your body is 60% water. The balance of liquids is therefore the basis of all vital processes.
You Need Electrolytes In Particular For The Following Functions
- Liquid balance
- Acid-base balance
- Nerve and muscle functions
- Protein synthesis
- Release of hormones
The Importance Of Electrolytes In Sports
Do you train diligently and like strenuous sessions? In this case, pay special attention to your electrolyte balance. This is because when you sweat your body loses not only water but also essential minerals. Your performance may then drop if you are not planning enough.
When you’re working on your endurance and going for a regular run, drinks high in electrolytes can be of great help.
Electrolyte Deficiencies
Electrolyte deficiencies can have different causes. Diseases and disorders in the body can sometimes be the cause of this deficit. In this case, we are talking about an absolute deficiency in electrolytes. There may also be relative deficiencies. This is usually the case when you lose fluid, for example when you exercise a lot. The more we sweat, the more water we lose and therefore electrolytes since they are dissolved in it.
The symptoms of this deficiency are multiple: hypertension, nausea, or even concentration disturbances.
Electrolytes: Our Conclusion
Electrolytes can only be provided through food and are necessary for our survival. If you practice endurance sport in particular, you should pay attention to your electrolyte intake, because when you sweat your body loses not only water but also important minerals. Thanks to drinks rich in electrolytes, you can refuel during a run. In addition, adopt a healthy and balanced diet at all times to ensure that you are consuming enough electrolytes.
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