Electrolytes: More Than Just Sports Drinks
Electrolytes are minerals that carry an electric charge when dissolved in water. They are essential for nerve signaling, muscle contraction, hydration, and maintaining your body pH balance. The main electrolytes are sodium, potassium, calcium, magnesium, chloride, and phosphate. Most people associate electrolytes with sports drinks, but these beverages often contain high amounts of sugar and artificial ingredients. For everyday hydration, water and a balanced diet provide all the electrolytes most people need. However during intense exercise lasting more than an hour, in hot weather, or during illness with vomiting and diarrhea, electrolyte needs increase. Signs of electrolyte imbalance include muscle cramps, fatigue, irregular heartbeat, and confusion. Bananas are famous for potassium. Leafy greens provide magnesium and calcium. Table salt and most processed foods are high in sodium. Coconut water naturally contains potassium and other electrolytes with less sugar than commercial sports drinks. For intense physical activity, making your own electrolyte drink with water, a pinch of salt, and a splash of fruit juice is simple and effective.
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