What are electrolytes? How to replenish electrolytes in the body

Electrolytes play a very important role in the body’s metabolism, participating in the transport of nutrients to the cells. In this article, Tnhelearning.edu.vn will introduce you to the role and how to supplement electrolytes for the body, let’s refer!

What are electrolytes?

Electrolytes are mineral fluids such as: Sodium, Potassium, Calcium, Magnesium, Chlorine, Phosphorus, Bicarbonate, etc. These substances can dissolve in body fluids to create charged ions.

Electrolytes play an important role in metabolism. They will regulate and control the balance of body fluids and promote other processes in the body to work more efficiently.

Role of electrolytes in the body

Each basic electrolyte will play a different role, specifically:

Sodium (Na+): This is considered the most important electrolyte. Sodium plays a role in maintaining the body’s fluid balance, aiding nerve functions, and balancing the pH to protect the body.

Potassium (K+): In the intracellular fluid, Potassium will occupy a large proportion. This electrolyte, when combined with sodium, plays a role in preventing cramps. In the body of each person also has a high reserve of potassium, in addition, potassium is also abundant in foods.

Calcium (Ca2+): Calcium is a mineral found in abundance in the human body. It plays an important role in many bodily functions such as metabolism of nutrients, synthesis and breakdown of muscle and liver glycogen. Especially this substance is very necessary for the bones and muscles of the body.

Magnesium (Mg2+): Magnesium has a role in supporting the process of muscle relaxation, thereby helping the function of muscles to be healthy and work more efficiently.

Estimation of electrolyte needs by sex

The activity environment, duration and intensity of exercise are factors that determine the level of electrolyte deficiency.

Daily electrolyte requirements can vary by gender, age, or duration of activity, such as:

• Both men and women should keep their sodium intake below 2,000 mg. You can replenish electrolytes through electrolyte replacement drinks.
• Potassium intake for men and women is 4,700 mg per day. In addition to electrolyte rehydration drinks, you can supplement potassium through foods rich in Kaki such as avocado, banana, …
• Next is the amount of magnesium for men is about 330-350mg and women are from 255-265mg per day.
• Both men and women should have 800 mg of calcium per day because it is essential and available in many foods such as milk, seafood, …

What happens if the body loses electrolyte balance?

When the body loses water, sweats a lot when has a high fever, exercising during sports or experiencing some diseases such as diarrhea, vomiting, … will cause the body to lose electrolyte balance.

Some cases of drug abuse, eating disorders or trauma will also cause electrolyte imbalance.

Common manifestations of electrolyte imbalance such as: The body feels tired, exhausted, itchiness, muscle weakness, abdominal bloating, irregular heartbeat, vomiting, convulsions can even lead to to death.

Losing a lot of electrolytes will directly affect your health. That is why electrolyte supplementation is essential. You also need to refer to the amount of additional electrolytes accordingly, to avoid electrolyte disturbances.

How to replenish electrolytes in the body

There are many ways to replenish electrolytes for the body, you can refer to the ways below:

Add foods rich in sodium

The effective sodium supplements are from food and water such as: Cheese, chocolate, peanut butter, olive oil, pickles, …

Add foods rich in potassium

Potassium is found in many fruits such as: Bananas, avocados, oranges, melons, asparagus, … or from legumes such as soybeans, peas, …

Increase calcium-rich foods

You can increase calcium-rich electrolytes from eggs, sardines, yogurt, legumes, …

Eat foods rich in phosphorus

To be able to maintain the amount of phosphorus in the body, you can supplement it with foods such as: fish, milk and dairy products, cheese, eggs, nuts, …

Alkaline ionized water

Alkaline ionized water will help support metabolism, regulate the activities of the organs and maintain the movement of the body. In addition, this type of water also protects and prevents many dangerous diseases.

*Source: general reference from vimec.com, hellobacsi.com

Above is an article to share with you the roles and ways of supplementing electrolytes for the body. Hope the above information will be useful to you!