Electrolytes Explained: The Science Behind It All
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Ever seen the word “electrolytes” on your sports drinks and hydration beverages but wondered what role they play in your diet? Electrolytes are essential minerals like sodium, potassium, calcium and magnesium. These minerals regulate functions in your body such as muscle contraction, nerve signaling, hydration, and cellular health.
When your body doesn’t have the right balance of electrolytes you are likely to experience muscle cramps, fatigue, and dehydration. That is why electrolytes are highlighted in hydration drinks because your body loses electrolytes after exercising. But did you know that you can also get electrolytes from everyday foods? Today I will discuss what electrolytes do, why they are important, and where you can find them.
The Role Of Sodium
Often sodium is associated with salt, and as you may know it is abundant in many salty foods. However, sodium does more than provide flavor to our food. It’s crucial to maintain fluid balance, nerve function and muscle contraction in our bodies. When our sodium gets low, generally we may experience symptoms such as headaches, dizziness, and muscle cramps. Finding sodium in processed foods is easy but natural sources are the best way to get this mineral without excessive intake. Food such as: beets, celery, and spinach(other foods too) contain natural sodium that can be absorbed efficiently.
The Power of Potassium
In a way potassium works alongside sodium to help maintain fluid balance in the body. This mineral helps to support healthy heart function, assists with muscle contractions, and blood pressure regulation. When we lack sodium this could lead to muscle weakness, fatigue, and heart rhythm problems. Food that are high in potassium are: bananas, oranges, avocados, potatoes, spinach, lentils, salmon, yogurt, almonds, and more.
Calcium’s Crucial Role
Calcium is well-known among the electrolytes, often being associated with strong bones. However, the role of calcium is so much more than strong bones but muscle contractions especially for the heart. Let’s not forget that this electrolyte supports nerve signals between the muscles in our everyday bodily function. Lacking calcium in the body could cause muscle cramps, spasms, or even abnormal heart rhythms. To get your calcium needs try these foods such as: milk, cheese, yogurt, kale, spinach(and other leafy greens), sardines, salmon, almonds, chia seeds, and more.
Magnesium Our Hero
Magnesium is well known as it tends to steal the spotlight, Magnesium stands out among electrolytes as a powerhouse with a range of vital functions. It’s essential for muscle function, energy production, and maintaining a steady heartbeat. Deficiency in magnesium can lead to muscle cramps, fatigue, and even more health issues over time. You can find magnesium in foods like nuts, seeds, whole grains, leafy greens, and dark chocolate(the bitter the better). Including these in your diet can help you meet your daily magnesium needs.
I love starting my day with a smoothie mixed with spinach, strawberries and cherries. Sometimes I’ll add yogurt, carob powder, flax seeds or chia seeds for texture and an electrolyte boost. What’s your go-to way to include electrolytes into your meals? Let me know in the comments or connect with me on social media!
~Jessika
Whale Seeker
Sources Cited:
- Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/
- WebMD Editorial Contributor. (2024, January 23). Foods High in Electrolytes. Medically reviewed by Zilpah Sheikh, MD. WebMD. https://www.webmd.com/diet/foods-high-in-electrolytes
- James L. Lewis III, MD. (Sept 2023). Overview of Magnesium’s Role In The Body. https://www.merckmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-magnesium-s-role-in-the-body