Electrolytes maintain the fluid balance in your body.
Electrolyte Supplements & How They Help
Updated Mar. 12th, 2024 | Read Time: 5 Minutes | What You Will Learn:
- Types of Electrolytes
- Role of Electrolytes
- Health Benefits of Electrolytes
- Electrolyte Supplements & Muscles
- Electrolyte Supplements & Nerves
- Ensuring Electrolyte Balance
- Causes of Electrolyte Imbalance
- How To Get More Electrolytes
- Importance of Water
- Commercial Sports Drinks
- Celtic Salt As An Electrolyte Supplement
- Replenishing Electrolytes With Supplements
Electrolytes, from a chemistry standpoint, means any solution that can conduct electricity. Here we will be discussing electrolytes of importance in the human body. When certain salts are dissolved in water, they break apart into ions and create an electrolyte solution. These ions ("electrolytes") play important roles in balancing fluid levels in the body. Electrolyte supplements also play a role in the function of nerves, and muscles, as well as oxygen delivery and acid-base regulation in the blood.
Types of Electrolytes
The electrolytes of greatest importance in the human body are sodium, potassium, calcium, magnesium, chloride, phosphate and carbonate. These are often found in different forms of salt, for instance, table salt is a combination of two of these ions: sodium and chloride or for a better option, consider Celtic salt.
Role of Electrolytes
All living creatures require electrolytes to help balance the fluid levels between their cells and the surrounding extracellular environment. Electrolytes also help to regulate the pH of your blood, and the ability of your red blood cells to deliver oxygen throughout the body. They are also the substances responsible for conducting signals along your nerves and also within your muscles. Thus, electrolytes are essential for nerve and muscle function.
Health Benefits of Electrolyte Supplements
Electrolyte Supplements & Muscles
The contraction of your muscles is what allows you to move your body and perform your daily actions such as walking and even blinking. Muscular contraction requires calcium, magnesium, sodium and potassium. Without sufficient amounts of these ions, muscle weakness or severe muscle cramps can occur. Because the heart is a muscle, imbalances in these electrolytes can lead to heart arrhythmias and even death.
Electrolyte Supplements & Nerves
The most important electrolytes for use in nerve cells are sodium, potassium, and calcium. There are pumps all along nerves that pump these ions across their membranes to create a difference in charge between the inside and outside of the cell. It is through this charge difference that nerve impulses occur. Sufficient amounts of electrolytes are essential for the proper function of the nervous system.
Ensuring Electrolyte Balance
The body tightly controls the balance of electrolytes and water in your body. There are a few hormones, such as antidiuretic hormone, aldosterone, calcitonin and parathyroid hormone that all work together to control the concentration of electrolytes in the blood via the kidneys, which in turn controls the electrolyte concentrations in the cells of your body. Thus, there needs to be sufficient levels of each ion in the body. Also, because it is the concentration of these ions in the water portion of your blood that is of such importance, dehydration or over-hydration can cause an electrolyte imbalance.
Causes of Electrolyte Imbalance
Electrolyte imbalance is most commonly caused by dehydration or overexertion. It can be triggered by: diarrhea, vomiting, and sweating, all of which promote the loss of electrolytes. Symptoms of electrolyte imbalance are the same as those of dehydration: lethargy, muscle weakness, low blood pressure, rapid or irregular heart rate, and in severe cases, even shock and coma. Often, in the early stages, simply rehydrating with water can help to alleviate the problems, although if symptoms don't resolve, emergency medical attention is necessary.
How To Get More Electrolytes
Importance of Water
To have their effect, electrolytes must be in their ionic form, which only occurs when they are properly dissolved in water. Because of this, a delicate balance is needed between electrolytes and water in the body. Too much of either will cause disruptions in proper muscle and nerve function, a condition known as electrolyte imbalance.
Commercial Sports Drinks
Most of the commercial sports drinks on the market claim to contain replenishing electrolytes. While they do have some, they also contain massive amounts of sugar and usually also have several additives and food dyes as well. These substances are unnecessary and in some cases can be detrimental to body function, particularly in athletes. Whenever possible, it is usually a better idea to use more natural sources of electrolytes like Celtic salt.
Celtic Salt As An Electrolyte Supplement
Celtic salt is a sea salt that's made from evaporated seawater. It is a natural and high-quality form of salt that is raw, unrefined and unprocessed. Because of its lack of processing, Celtic salt will often appear grey, keeps its natural form and has a more natural taste. Celtic salt isn't only good as a seasoning; however, it also packs a hefty dose of minerals and electrolytes.
Celtic salt is a natural source of sodium, potassium and magnesium. Although it is lower in sodium chloride, making it great for those watching their sodium intake, it offers electrolytes that are crucial for maintaining proper hydration, nerve and muscle function and pH balance.
You can reap the benefits of Celtic salt by adding a little to your drinking water to get a natural dose of electrolytes that are higher quality than table salt or sugar-filled commercial products.
Electrolyte Supplements: Boosting Hydration Naturally
While the food that you eat can provide the daily dose of electrolytes required by your body, with soil being depleted in nutrients, you may not get enough from diet alone. In times of depletion, such as prolonged illness with vomiting and diarrhea, or with prolonged strenuous exercise, it is a good idea to replenish essential electrolytes. This will help your body maintain its fluid balance.
There are some simple homemade electrolyte solutions available on the internet, although many require ingredients from a compounding pharmacy. There are many electrolyte replacement formulas available as supplements as well. Some are tablets, or capsules while others are powders that can easily be mixed with water. It is important to select a natural source that isn't filled with sugar and always take in sufficient water with electrolytes to help your body maintain homeostasis. Dosing of electrolytes depends on your current need, but since they are so tightly regulated by your body, excess will simply be released. In general, it is a good idea to follow the dosing instructions provided by the manufacturer of each product.
This article is amazing and has a lot of good info. After excercising, one needs to replenish their electrolytes which has been lost in sweat. I use a brand that I buy from National Nutrition which is in powder form and needs to be added to water. Great tasting drink that adds back the electrolytes you have lost.
Hello AL K,
Electrolytes are an important part of training and working out. They're great to take either during or after a workout to replenish what your body lost through sweating. Powder forms are great because you're also getting hydrated from the water as well, plus they come in delicious flavours. Here's another article on workout tips you may enjoy.
https://www.nationalnutrition.ca/articles/health-concerns/workout-smoothies/
https://www.nationalnutrition.ca/articles/health-concerns/work-out-tips/
Stay healthy & strong
Great info in this article. After a workout, I find it necessary to replenish my body with electrolytes that have been lost due to sweating. I typically go for magnesium, sodium, and potassium which are essential electrolytes. I use Vega Electrolytes that provide me all of these and some without the added sugar as it contains stevia. Great tasting product and I know there are others out there, but this is the best one I have tried that works great to bring back the needed electrolytes.
Hello Roger,
Glad you found this article informative. Electrolytes are an important part of a workout regimen, wise to choose one without added sugars!
Stay healthy!
Electrolytes are super important and help our body function productively. However, I did not know that they were so integral to muscle and nerve function! I used to drink a lot of energy drinks when I was younger and yes, they contain so much unnecessary sugars and food coloring that it really probably makes your condition worst than better. I would love to look up some home made electrolyte drinks that I can make at home to get all the benefits.
Hello, Rose With Thorns,
Electrolytes offer great benefits whether you work out, sweat a lot or aren't getting enough of these specific minerals. Trace minerals are another great way to get more electrolytes, you can read more about them here: https://www.nationalnutrition.ca/articles/supplements/supplement-articles-electrolytes/
Great information on electrolytes and the importance of electrolyte balance! It is important to drink water but not too much that you deplete your electrolytes and of course not to over do it with the electrolyte supplements and have too much so it really is all about balance and the more you know the better you can fuel your body! It is also great to know different food sources to gain electrolytes from especially on hot days when you may be sweating a lot more than normal.
Hello O,
Thanks for your review! We're glad you found the information on electrolytes helpful. It's definitely all about finding that balance when it comes to staying hydrated and maintaining electrolyte levels. Knowing different food sources for electrolytes can be a game-changer, especially on those hot, sweaty days. Keep up the good work in fueling your body right! And read up on trace minerals too, we think you'll enjoy that article: https://www.nationalnutrition.ca/articles/supplements/trace-minerals/