We’ve been hearing a lot about electrolytes lately. In supermarkets, it’s hard to miss the ready-made electrolyte options, and who hasn’t had to resist the temptation to spend $30 on 20 servings of these pre-made mixes? But what’s all the fuss about?
Electrolytes compose the ‘internal sea’ within our bodies, facilitating the essential reactions that sustain life. Consider that, once, life could only exist in Earth’s seas, rich in inorganic minerals that fueled all the reactions necessary for life. As our organisms evolved, we moved away from the seas, but we carried the seas within us. Isn’t that beautiful ? So, yes, we aren’t made only of water but of a complex internal sea with a variety of mineral salts, enabling all reactions to function properly within our bodies.
But we don’t just need these minerals (electrolytes) in our body water; we require them in a balanced combination for proper reactions to occur. With positive and negative charges, they can conduct electrical currents in a water solution, influencing nerve and muscle functions through these electrical charges. Loss of electrolytes usually occurs through sweating, necessitating replenishment by drinking fluids. (You’ll find an easy and cost-effective recipe for a homemade electrolyte drink at the end of this article).
Electrolyte Functions in the Body
Electrolytes serve various functions in the body:
- Heart muscle cells rely on a balance between calcium and magnesium for rhythmic beating.
- Balancing sodium and potassium is essential for maintaining blood volume, thus regulating blood pressure.
- They play a crucial role in regulating water quantity, blood acidity (pH), muscle function, and other vital processes.
The Main Electrolytes and Their Functions Include:
Sodium : Controls fluid balance, impacts blood pressure and is necessary for muscle and nerve function
Magnesium: Aids DNA and RNA production, contributes to nerve and muscle function, regulates blood glucose levels and maintains heart rhythm
Calcium: Key component of bones and teeth, contributes to blood clotting and is vital for nerve impulses and muscle movement
Potassium: Regulates heart and blood pressure, aids in transmitting nerve impulses, necessary for muscle contraction and contributes to bone health.
Phosphate: Strengthens bones and teeth and supports energy production for tissue growth and repair.
Chloride: Balances electrolytes and maintains healthy pH levels essential for digestion
Electrolyte Imbalance: Causes and Symptoms
An electrolyte imbalance can result from dehydration, certain medications, heart, kidney, or liver disorders, excessive exercise, and more. Symptoms vary from muscle issues and dizziness to confusion, digestive problems, and changes in blood pressure.
When your body’s water and minerals are imbalanced, things can get pretty intense pretty fast. The good news? Fixing them is usually quicker than dealing with other nutrient issues.
The problem with Modern Diet
So, why is everyone talking about electrolytes now? It’s evident that electrolytes have been essential for our health forever, but why the increasing buzz? Nowadays, our modern diet has led to an imbalance in one of the most crucial electrolytes for our body: potassium, which works in harmony with sodium, actively participating in the sodium-potassium reaction.
However, this delicate balance has been disrupted by the modern diet, characterized by high sodium chloride (salt) intake and insufficient potassium levels. The prevalence of processed foods, rich in sodium but lacking in potassium, contributes significantly to this imbalance. This is a world apart from our ancestors’ diet, abundant in fresh, unprocessed foods such as fruits, vegetables, whole grains, and fresh meats—all rich in potassium.
When to Reach for Electrolytes?
During Exercise: Intense physical activity leads to increased sweating, resulting in the loss of essential electrolytes. Replenishing with an electrolyte drink helps sustain energy levels and prevent dehydration.
Hot Summer Days: As temperatures soar, our bodies naturally lose more fluids. Electrolyte drinks become a refreshing way to stay hydrated while restoring crucial minerals.
Illness and Recovery: When recovering from illnesses involving vomiting or diarrhea, the body loses electrolytes rapidly. A replenishing drink aids in recovery and prevents further imbalances.
Homemade Electrolyte Infusion
Now that we understand the importance of electrolytes, let’s explore a simple recipe to make your own replenishing drink. This DIY version ensures you’re getting the benefits without unwanted additives found in commercial options
For this refreshing alternative to commercial beverages, we’ll be using orange juice, rich in vital minerals like magnesium, potassium, and phosphorus, along with lemon—a source of potassium, calcium, and magnesium. Both orange and lemon contribute a dose of fresh vitamin C to boost your immune system. Himalayan pink salt will bring way more calcium, potassium, and magnesium than table salt, and honey is rich in calcium, magnesium, potassium, sodium, and many other nutrients and minerals. You can also substitute filtered water for coconut water to make it even better, as coconut water is considered an electrolyte by itself. By the way, you can use coconut water as an electrolyte beverage for a faster and more practical option.
Ingredients for 2 portions:
1 cup freshly squeezed orange juice – or you can add only lemon juice if it’s easier
1/2 cup freshly squeezed lemon juice
1/4 teaspoon Himalayan pink salt
2 tablespoon organic raw honey (or any natural sugar like mapple syrup and molasses)
4 cups of filtered water (or coconut water)
Directions:
Mix all the ingredients together until the honey and salt are dissolved. You can drink it right away or store and drink it during the day.