REHYDRATION, WATER & ELECTROLYTES

Phew! Here comes the sun! Ollie and I are out doors more and I am diligently keeping up with rehydration of water and electrolytes for both of us!

What are electrolytes?  Electrolytes come from minerals which we intake through our diet.  They are found in blood, tissue, urine and other body fluids.  Electrolytic balance plays a critical role in balancing body fluids to regulate your heart rhythm (skeletal muscle), and support nerve transmission and muscle function.

Most of the major minerals/electrolytes are found in our diet. However, dehydration, disease, certain medications, alcohol consumption, and illness can affect the electrolytic balance in the body.

Major Electrolytes

Electrolytes in body

• Sodium controls fluid levels and aids nerve and muscle function. This is frequently lost in perspiration, vomiting, or drinking too much free water (water without electrolytes). Free water tends to flush the sodium out of the body and can result in hyponatremia or low sodium.

• Chloride helps maintain healthy blood levels, blood pressure and body fluids and is often found with sodium as in sodium chloride or table salt

• Potassium supports heart, nerve and muscle functions. It also moves nutrients into cells and waste products out of them while supporting your metabolism.

• Calcium helps blood vessels contract and expand to stabilize blood pressure. It also secretes hormones and enzymes (proteins) that help the nervous system send messages. Dairy products are high in calcium. Ice Cream! Yum!
  

• Magnesium work with Calcium to aid nerve and muscle function. It also promotes the growth of healthy bones and teeth. This is found in seeds, nuts, meats, berries, etc.

• Phosphate supports the skeletal system, as well as nerve and muscle function.

• Bicarbonate helps balance acids and basic alkaline compounds (bases) in blood (pH balance). Bicarbonate also helps move carbon dioxide (a waste product) through your bloodstream.

Electrolytes can be lost in all types of weather - snow, rain, sun, water sports, etc. Individuals who participate in heavy labor or athletics in cooler weather, or indoor aquatic areas, are at high risk of losing electrolytes because the environment does not suggest that the body is perspiring or losing fluids the same way as a heavy sweat or perspiration would. Electrolytic loss can be deceptive in cooler weathers or indoor environments.

Working hard outside in the cold - hiking, skiing, shoveling, etc.

Electrolyte imbalances are also found in traumatic brain injury due to the shift of potassium, sodium, calcium and magnesium after an injury. All trauma patients with head injury develop an imbalance to one or more electrolytes. Therefore, it is prudent to hydrate with electrolytic solutions as well as free water. Serum blood testing is the best determinant for which electrolyte is needed during treatment.

Electrolytic changes in the brain due to injury

Bananas and potatoes are full of potassium and good electrolytes. I consumed baked potatoes all through my pregnancies which kept both my nausea and leg cramps at bay. I would carry around a baked potato in foil for snacks. The babies loved them!

Watermelon is a great source of electrolyte replacement, as well as coconut water particularly after a hot day in the sun or a heavy workout or heavy labor in any weather. Some athletes drink dill pickle juice in addition to free water to supplement for any electrolytic losses. This is a staple in my home.

Sources of electrolytes and hydration

In addition to hydrating well with water, make sure that you are eating a balanced diet and supplementing some of your fluids with electrolytic drinks, i.e., juice, special electrolytic drink mixes, coconut water, and other healthy sources.