The Importance of Electrolytes During Summer
There is no shortage of neon-colored electrolyte sports drinks on the supermarket shelves today touting themselves as the ultimate “thirst-quenchers”. With fancy marketing and strategic brand partnerships with professional athletes, the average person is convinced that these sugary and artificially colored beverages are their only choice for ensuring proper hydration after a strenuous workout or sweat session. I'm going to break down what electrolytes are, why they’re so important, how to obtain them, and some swaps for healthy electrolyte drinks.
Electrolytes are essential minerals—like sodium, magnesium, and potassium— that carry an electric charge and are vital to many key functions in the body. They are found in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help balance the amount of water in your body, your body's acid-base (pH) level, they move nutrients into your cells, move waste out of your cells, and ensure that your nerves, muscles, heart, and brain are functioning optimally.
You obtain electrolytes through eating whole foods, like fresh fruits and vegetables, and drinking hydrating fluids, like coconut water, while you lose them partially through exercise, sweating, defecation and urination. An electrolyte imbalance can result from a poor diet, too little or too much exercise, illness, dehydration, overhydration, taking certain medications, or having certain heart, kidney, or liver disorders.
If the balance of electrolytes is disturbed, disorders can develop. Common symptoms of an electrolyte imbalance may include muscle aches, spasms, twitches, and weakness, restlessness, anxiety, frequent headaches, extreme thirst, insomnia, fever, heart palpitations or irregular heartbeats, digestive issues like cramps, constipation or diarrhea, confusion and trouble concentrating, bone disorders, joint pain, blood pressure changes, changes in appetite or body weight, fatigue, numbness and pain in joints, and dizziness, especially when standing up suddenly.
So how can you ensure you have a proper electrolyte balance? Begin with a nutrient-dense, whole foods diet. Then, ensure you’re drinking plenty of hydrating beverages, such as the suggestions below, and by using the basic formula of half your body weight in fluid ounces. For example, if you weigh 140lbs, your daily intake of water should be 70 fluid ounces. It’s also very important to limit or remove diuretics like soda, coffee, caffeinated tea, and juice, as these beverages are dehydrating and challenge your body to maintain its electrolyte balance.
If your trusted healthcare professional believes an electrolyte imbalance has occurred, whether from strenuous exercise, poor diet, or limited water intake, some healthy, inexpensive beverage options will help replenish all of the vital minerals that were lost.
To purchase:
Coconut Water. This delicious, organic, minimally processed hydrating beverage has naturally occurring electrolytes from the coconut in which it's made. Harmless Harvest is one of my favorite brands with no added sugar and only one ingredient, this is an awesome electrolyte beverage with many health benefits.
To make:
Himalayan Sea Salt + Lemon. A quick, DIY electrolyte beverage can be made by combining a pinch of Himalayan sea salt and a squeeze of organic lemon (or any citrus). Himalayan sea salt carries with it 84 trace minerals that act as sponges for our cells to absorb the water. The squeeze of lemon is a pop of fresh flavor as well as a good source of vitamin c.
To supplement:
While the average person will have well-balanced electrolytes simply from food and drinks alone, there are certain circumstances where one would want to supplement to ensure proper balance. In those cases, I have a couple of recommended sources. ConcenTrace Trace Mineral Drops is a great, affordable option to add to your water. It is available in Fullscript. I also use Carolyn Deans ReMyte Mineral Solution for those that require a greater mineral profile. You can order HERE and use my code KARRIBALL to get 10% off. If you are looking for a replacement to the popular sports drinks, I recommend Seeking Health Optimal Electrolyte (orange is our favorite) and Jigsaw Health Electrolyte Supreme (I like lemon lime). Both are great for kids or young athletes and are available in Fullscript.
So, the next time you’re at the grocery store, feel confident when you skip over that neon-yellow sports drink! Know that the added sugars, flavors, and artificial ingredients are far from what your body needs. Instead, grab yourself lots of fresh fruits and veggies, a little bit of Himalayan sea salt, and as a treat, a delicious and refreshing coconut water!
If you are ready to learn more about your biochemistry and how your mineral status is playing a part in your health, I invite you to check out my programs. Nutritional Therapy is a functional approach to restoring health. When the whole body system is supported to enhance its healing potential, it’s amazing what is possible. Your body wants to heal, all you have to do is get out of the way and give it the chance! I’m here to support you when you are ready. Learn more about how we can work together HERE.