Electrolytes for Optimal Hydration
As we all know, we are in a middle of heat wave. More than ever hydration for the whole body is important. Electrolytes through food and liquids can add some zip to your energy and brain today and beyond.
Water is essential for our body to function. The human body on average is 60% water. The brain and heart are composed of 73% water, and the lungs are about 83% water. The skin contains 64% water, muscles and kidneys are 79%, and even the bones contain 31% water. Water alone however, without electrolytes, will not meet the physiologic needs of the body. (1)
Electrolytes are essential minerals found in blood, sweat and urine. They are required for numerous bodily processes including proper nerve and muscle function, balancing fluids in and out of the cells, and maintaining internal acid and base levels. Sodium, potassium, and chloride are the significant electrolytes along with magnesium, calcium, phosphate, and bicarbonates. For a deeper dive into the biochemistry of these electrolytes read here.
Extreme depletion or excess of electrolytes can be life threatening. The symptoms I see the most in patients with functionally low electrolyte levels are muscle spasms and cramps, fatigue, foggy thinking, headaches, blood pressure changes and lightheadedness.
In these hot days of summer it's good to be aware of foods that are high in electrolytes!
Foods rich in electrolytes include
Vegetables: cooked spinach and broccoli, leafy greens, cucumbers, potatoes, sweet potatoes
Legumes: lentils, soy and kidney beans
Fruit: avocados, bananas, strawberries, oranges, lemons, limes
Nuts: almonds, brazil and cashew
Meat and Dairy: turkey, chicken and milk
Liquids: coconut water without added sugar
Be aware that alcohol will cause short term increased urination so add extra water and electrolytes when drinking.
Refreshing recipes to add a snap to your hydration
CUCUMBER WATER
1 cucumber sliced
1 lemon
2 sprigs of rosemary
1 handful thyme
1 handful mint
64 ounces of water
Wash cucumber and lemon skins. Add ingredients and refrigerate for 1 - 4 hours.
MINT TEA WITH LEMON
5 - 8 mint tea bags to taste
1 lemon sliced
64 ounces of boiling water
Soak the tea bags in boiling water till room temperature. Add sliced lemon and refrigerate for 1 - 4 hours.
In addition to diet, some may still benefit from supplemental electrolytes. I do not recommend electrolyte drinks that have added sugar, food color or preservatives. Read the labels carefully even for the "healthy" electrolyte packets which will often contain sugar. Better alternatives are products that contain stevia. I often recommend Nuun electrolyte tablets as a low cost investment to see if electrolytes can be helpful. My favorite for long term use is Electrolyte Synergy by Designs for Health, which also contains d-ribose, taurine, quercetin and bioflavonoids which are supportive of cellular energy. (2)
Keep vigilant in hydration and staying cool even after the exceptionally high temperatures pass. Extended periods of high day and nighttime temperatures create cumulative physiological stress on the human body (3). If you find yourself not at your best in the coming week - stop, breathe and hydrate.
References
(1) The Water in You
(2) D-Ribose and Mitochondrial Function
(3) Heat and Health