A-Z electrolyte balance Articles

Potassium is an essential mineral that plays a vital role in keeping your body balanced and energized. From supporting heart health and muscle function to maintaining proper fluid and electrolyte levels, this powerful nutrient is foundational to everyday wellness. Let's explore the health benefits of this mineral and take a closer look at how supplements can help boost your intake.

What is Potassium?

Potassium is a key mineral and electrolyte that helps regulate many of your body's important functions. It plays a pivotal role in maintaining proper fluid balance, supporting nerve signals, and enabling muscles to contract, including the heart. Found naturally in a variety of foods like fruits, vegetables, legumes, and whole grains, it works alongside sodium to help control blood pressure and maintain healthy cellular function throughout your body.

Health Benefits of Potassium

This mineral is a key electrolyte that must be kept within certain limits by the body because it regulates heart rhythm and nerve transmission. Stress hormones make nerve and muscle cells fire more quickly by altering the balance of potassium and sodium inside and outside the cell. Therefore, chronic stress eventually leads to an increase in your body’s potassium requirements.

This mineral regulates water balance, via the kidneys, and therefore is an important component in blood pressure regulation. It can prevent calcium kidney stones when taken together with magnesium. It also regulates the intake of nutrients through cell membranes. As we age this function decreases and may be a reason why circulatory damage, lethargy and weakness are common amongst the elderly.

Shopping For Natural Supplements

Supplemental potassium is best taken in organic forms such as gluconate, citrate and fumarate. They usually contain 99mg of elemental potassium per tablet. Inorganic varieties are labelled as potassium sulphate, chloride, oxide and carbonate. These forms are not as easily used by the body as the organic forms. Most multivitamin/mineral preparations include a small amount of this mineral.

Cautions & Important Information

Potassium levels are disrupted by kidney disease, diarrhea, stress, low carbohydrate diets and the use of laxatives, diuretics, alcohol, tobacco, caffeine, sugar and licorice. Individuals on heart or kidney medication should not supplement with this mineral until they have consulted with a health professional.

Sodium is a mineral that often has a negative reputation, mostly due to its presence in processed foods. Common sources include lunch meats, hot dogs, cured meats, condiments, and cheese and milk. In excessive amounts, this mineral can lead to health issues such as increased water retention and high blood pressure. However, when consumed in appropriate amounts, this mineral is actually essential for maintaining key bodily functions. Understanding the balance of this mineral in your diet is key to reaping its benefits while avoiding potential drawbacks. 

Health Implications of Sodium

Blood Pressure and Bloating

This mineral has been implicated as a causative factor in high blood pressure. It has a strong osmotic pull that allows this mineral to draw water to wherever it is in the body. When this mineral is in high concentration in the blood, the body retains water in the blood vessels to dilute the excess sodium, which leads to greater blood volume and thus, higher blood pressure. The same effect can occur when this mineral builds up in the tissues, which results in bloating and sometimes edema (swelling) or water-retention.

Electrolytes and pH Balance

Our body's enzyme and energy systems are reliant on the balance of our body's delicate pH level. To maintain this balance, minerals like sodium, potassium, and chloride, known as electrolytes, are needed. These electrolytes are lost in bodily fluids like urine, sweat, and tears. Electrolyte loss, including the loss of this mineral, leads to sunstroke and heat exhaustion. Sodium ions are needed to transfer electrochemical impulses along nerves and in muscles. Therefore, sodium balance is important for maintaining heart function and the function of all other muscles in our bodies. Those who use diuretics and fibromyalgia sufferers may benefit from a moderate increase of this mineral in the diet.

Getting A Healthy Intake of Sodium

Although simply eating more processed foods is a simple way to increase your sodium intake, you will also be increasing your intake of fat, preservatives and refined sugar. This mineral can be supplemented healthfully in the diet by the use of seaweeds. Seaweeds, such as kelp, dulse and nori, contain sodium and potassium along with many other trace minerals. They can be found in tablet form or as dried sheets or flakes that can be directly added to foods. Sea salt is a better source of this mineral than iodized table salt because it contains a balance of other minerals. Celtic sea salt is a variation of sea salt that is reported to have high levels of potassium and other minerals, but is relatively low in sodium. Some claim that it can actually decrease blood pressure. This type of salt is a good alternative for those who want the salty flavour but do not want to add much sodium to their diet.

Sodium Deficiency

Taking diuretic medications and supplements can deplete this mineral, and an estimated 20% of the elderly may be deficient in sodium due to diuretic use. Sodium, chloride and potassium exist in balance with each other in the body. A high level of one of these minerals means that the other minerals will be low, and vice versa. Those with cardiovascular, kidney or liver disease should carefully monitor their sodium level. See our chart below for deficiency symptoms.

Water makes up about 50- 75% of your body weight, so it’s no surprise that maintaining proper hydration is critical for overall health. Water is not only essential for transporting nutrients and regulating body temperature, but it also helps eliminate toxins, supports cognitive function, and boosts energy levels, among many other necessary functions. Moreover, staying hydrated helps prevent common issues like headaches, constipation, kidney stones, and even enhances skin health.

But hydration goes beyond just water. Electrolytes, electrically charged minerals, are just as vital for your body’s hydration and proper functioning. These minerals help regulate fluid balance, nerve function, and muscle movement. Inadequate hydration or electrolyte imbalance can result in a variety of symptoms, including fatigue, muscle cramps, dizziness, and even more severe issues like dehydration shock.

How Can I Stay Hydrated?

Let’s dive deeper into the top 4 ways to stay hydrated so you can feel your best at all times.

1. Diet & Lifestyle Choices

A balanced diet and mindful lifestyle can influence your hydration levels and overall health. Staying hydrated isn’t just about drinking water when you’re thirsty; it’s about consistently providing your body with the fluids it needs.

Hydrating Liquids

Incorporate hydrating liquids throughout the day, not just when you feel thirsty. In addition to water, consider drinking coconut water, herbal teas, smoothies, and electrolyte-infused beverages. These liquids not only hydrate, but also replenish important minerals. Equally as important, avoid drinks that dehydrate your body like sugary sodas, alcohol, and excessive caffeine.

Hydrating Foods

Certain foods contain high amounts of water and can help support your hydration efforts. Fruits and vegetables like watermelon, cucumbers, strawberries, celery, and leafy greens are excellent sources. Aim for a variety of hydrating foods in your diet while being mindful of sodium-rich foods, which can hinder hydration by causing the body to retain excess water.

Lifestyle Considerations

Dehydration can be exacerbated by intense physical activity or illness. When recovering from a fever or flu, or after a workout, it’s essential to replenish lost fluids and electrolytes. Also, be mindful of the environment you’re in; extreme heat or high-altitude environments can increase fluid loss, so ensure you're prepared by hydrating properly.

2. How Electrolytes Keep You Hydrated

Electrolytes are minerals in your body that carry an electrical charge, including sodium, potassium, chloride, calcium, magnesium, and phosphorus. These essential minerals play a pivotal role in maintaining the balance of fluids in your body, regulating the pH of your blood, and ensuring proper function of muscles and nerves. 

How Electrolytes Work

Electrolytes are involved in a process called osmosis, which is how water moves in and out of your cells to maintain their structure and function. They help your cells retain the right amount of water, ensuring optimal hydration. They are also needed for every movement. Whether it’s walking or performing a strenuous workout, it’s the electrolytes in your body that conduct the nerve impulses that signal your muscles to contract, resulting in movement. Every muscle needs this signalling to move, even the beating of your heart muscle. 

Key Electrolytes and Their Functions:

• Sodium: Primarily responsible for fluid balance, sodium helps retain water in the body and plays a role in nerve signalling and muscle contraction.
• Potassium: Works in tandem with sodium to regulate fluid balance and helps control muscle contractions and nerve signals.
• Calcium & Magnesium: These two minerals support nerve function, muscle contraction, and the regulation of fluid balance within cells.
• Chloride: Works alongside sodium and potassium to regulate the volume and distribution of water in your body.
• Phosphorus: Aids in maintaining the pH balance of extracellular fluids and supports kidney function and energy production.

You can replenish your electrolytes by consuming electrolyte-rich drinks or adding trace mineral supplements to your water. Electrolyte powders often come in various flavours, while trace minerals are typically flavourless, making them a versatile addition to smoothies or hot beverages.

3. Drink More Water

Drinking sufficient water is the most obvious, but equally important, component of staying hydrated. Water not only restores fluid balance but also enables cells to maintain their shape and function through osmosis.

How Much Water Do You Need?

The right amount of water varies based on factors like age, body composition, and activity level. As a general guideline, aim to drink at least eight 8-ounce glasses of water per day, known as the "8x8" rule. If you’re very active or live in a hot climate, you may need more.

Tips To Flavour Your Water

Water can feel boring after a while, but there are plenty of ways to add variety. Consider infusing your water with natural flavours to make it more enjoyable:

• Apple Pie Infused Water: Combine 1 sliced apple, 1 cinnamon stick, 6 whole cloves, and 3 nutmegs with water in a jar. Refrigerate overnight for a deliciously spiced flavour.
• Mint & Lime-Zest Infused Water: Add ½ sliced cucumber, 1 lime (sliced), and 3 fresh mint sprigs to water. Let it sit in the fridge for a few hours for a refreshing drink.
• Green Tea Cucumber Refresher: Blend 1 cup brewed green tea with 1 cup honeydew melon, 1 plum, 20 grapes, ½ cucumber, spinach, and ice for a hydrating, nutrient-packed drink.

4. Supplements For Skin Hydration

Your skin, the largest organ of your body, also requires hydration. Transepidermal Water Loss (TEWL) refers to the natural process where water evaporates from the surface of your skin. When this process is accelerated due to environmental stressors, skin aging, or dehydration, it can lead to dry, dull skin.

Skin Hydrating Supplements

Drinking water is the first step, but certain supplements can help your skin retain moisture more effectively, especially as the skin’s structure weakens with age.

• Collagen: Collagen forms a scaffolding for your skin and binds water molecules to support skin elasticity and hydration. As we age, collagen production naturally decreases, making supplementation beneficial for maintaining a strong, hydrated skin barrier.
• Vitamin C: This powerful antioxidant strengthens the skin barrier, supports collagen production, and reduces water loss. It also boosts skin regeneration and overall health.
• Hyaluronic Acid: This naturally occurring compound can hold up to 1,000 times its weight in water. It draws moisture from the environment and helps keep the skin hydrated and plump.

By addressing hydration internally through food, water, and supplements, you’ll improve the appearance and health of your skin, restoring its natural moisture and radiance.

Other Tips To Stay Hydrated

Staying hydrated is a cornerstone of good health, whether you’re replenishing after a workout, illness, or simply maintaining daily hydration. By incorporating a variety of hydrating beverages, consuming electrolyte-rich foods, and adding supplements to support both internal and external hydration, you can keep your body and your skin functioning at their best.

When shopping for electrolyte supplements, look for products from trusted, high-quality brands like:

• Santevia Systems - This Canadian brand offers superior water filtration systems that add important minerals back into your water. 
• Organika – A Canadian brand, Organika Electrolytes promote proper electrolyte balance and hydration. This formula is sugar and caffeine-free.
• Trace Minerals – Available from both Trace Minerals & Naturopathic Labs, these products are a natural source of electrolytes made with full-spectrum trace minerals in a flavour-free formula. 
• Vega – A vegan Canadian brand, Vega Sport Electrolyte Hydrator enhances the metabolism and restores electrolyte balance to support your workouts. Made without sugars or artificial sweeteners, in a zero-calorie formula. 
• Biosteel – Proudly Canadian & the official hydrator of the NHL. Biosteel formulas are derived from fruits and vegetables, contain 5 essential electrolytes, and are sugar and artificial preservative-free. 

Each of these brands is known for its commitment to quality and effective hydration products.