What are Electrolytes?
Electrolytes play a vital role in maintaining our body’s hydration levels as well as proper cellular functions. During Summers, when temperatures soar, maintaining electrolyte balance is not only important but critical for our health and well-being.
Minerals such as Sodium chloride, Potassium, Calcium, Magnesium and Phosphate are some examples of vital electrolytes, which are dissolved in our body fluids such as blood, sweat and urine. Some key functions managed by Electrolytes in our bodies include fluid balance, nerve transmission, muscle function and pH regulation.
Benefits of Electrolytes?
Maintaining proper electrolyte balance in our bodies is essential, especially during summers to prevent dehydration. Benefits of electrolyte rich food or electrolyte drinks include:
Maintaining body temperature
Electrolytes are essential for sweat production and maintaining blood volume in our bodies. Right electrolyte balance helps regulating body temperature and preventing heatstrokes in summers.
Proper Hydration
Maintaining electrolyte balance is our bodies is essential as increased sweating in summers lead to excessive fluid loss. Electrolytes regulate the body’s water balance.
Muscle relaxation
Electrolytes and exercise go hand in hand. Deficiency in electrolytes such as calcium, sodium and potassium in our bodies, especially during exercise in summers due to excessive sweating, may lead to muscle contraction, cramps and weakness. Maintaining the right balance of electrolytes for exercise is essential in helping avoid such issues. Pre workout electrolytes also ensures that the body is well hydrated before starting exercise.
pH balance
Maintaining proper pH balance in our bodies is vital for sound metabolic functions. Rapid loss of body fluids during summers can result in pH imbalance. It is therefore important to maintain the right electrolyte balance.
Brain functioning and focus
Maintaining proper electrolyte levels in the body also help in mental focus and clarity during exercise, which is important in enhancing our cognitive abilities.
Energy generation
Electrolytes benefits also include energy production in the body. Electrolytes such as phosphate play a vital role in energy production within cells in the human body.
Heart functioning
Potassium, Calcium and Magnesium are essential for maintaining a steady heartbeat by regulating electrical impulses that control heartbeats.
Benefits of electrolytes after exercise
Electrolytes play an important role in post workout recovery by way of replenishing energy levels & preventing muscle soreness.
Supports nervous system
Electrolytes also play an important role in nerve signal transmission enabling more efficient muscle movement.
What are the best sources of Electrolytes?
It is important to consume plenty of fluids, especially water, coconut water, electrolyte sports drinks, ect. in summers inorder to stay well hydrated, eat electrolyte rich foods such as bananas, oranges, spinach, etc. and monitor our physical activities during summers. Importance of maintaining the right electrolytes levels in our bodies, is essential for bodily functions and overall health.
Some key sources of Electrolytes include:
Sodium
- Table salt, which contains sodium chloride
- Bone broth and soup, which is high in sodium and contains nutrients as well.
- Canned vegetables and meat also contain sodium
- Fermented food are another great source of sodium
Calcium
- Dairy products such as milk, cheese, etc. are a good source of calcium.
- Non dairy food such as leafy greens are another key source of calcium
- Plant based milks, cereals and juices
- Almonds and tofu also provide calcium
Potassium
- Tomato products, including tomato sauces and juice are a good source of Potassium
- Fruits such as Bananas and Avocados which provide high levels of Potassium
- Potatoes are another good source of Potassium
Magnesium
- Whole grains such as brown rice, whole wheat, etc. are rich in Magnesium.
- Dark Chocolate contain magnesium alongwith antioxidants
- Almonds, cashews, etc, are also a good source of Magnesium for the body.
Phosphate
- Fishes are an excellent source of Phosphate
- Meats are another source of Phosphate
- Dairy products such as milk and cheese provide good amount of Phosphate
Apart from the above, electrolyte rich drinks such as juices, coconut water, sports drinks, etc. are a good source of electrolytes.
However, it is essential that a balance of electrolytes is maintained in the body as over consumption of one type of electrolyte (sodium, potassium, magnesium, etc.) may have adverse effects on the body. Electrolyte supplements, such as those offered by renowned brands like MuscleTech offer a balance of electrolytes that are essential for the human body.
FAQs on Electrolytes
How do electrolytes effect exercise?
Electrolytes and exercise go hand in hand, implying that maintaining the right electrolyte balance in our bodies is essential for exercise performance and our health. Electrolytes maintain hydration levels in our bodies, support muscle function, nerve and cellular function and reduces muscle cramping, hence playing a vital role in exercise performance. The right amount of electrolytes in our bodies ensures that our bodies sweat effectively, hence maintaining body temperature during physical activities, especially in hot and humid weather conditions.
Should I drink electrolytes before or after exercise?
Consumption of electrolytes is important during both pre workout and post workout sessions. It is ideal to start any physical activity being well hydrated and hence consuming water or electrolyte beverages prior to exercising is important. MuscleTech’s Vapor x is an example of a pre workout electrolyte supplement that helps the body stay hydrated and supports muscle performance during exercise.
Further, it is also vital that the body replenishes electrolytes or its fluid balance post exercise / activity to avoid electrolyte imbalance. Hence, rehydrating our bodies with water or electrolyte rich drinks is essential post workout as well to maintain the right fluid balance in the body. Combination of whey protein and electrolytes can also be a good choice to replenish nutrients, rehydrate the body and repair muscles post exercise.
Consuming electrolytes both pre and post workout is ideal to maintain fluid balance in the body before, during and after exercising.
How much electrolytes do I need when exercising?
The amount of electrolytes that your body requires during exercise depends on a number of factors such as the duration & intensity of the exercise, the temperature or hot weather conditions, the amount you sweat, etc. You may not require electrolyte replenishment for slow paced short workouts, however, incase of longer workouts it is advisable to keep yourself hydrated by consuming water or coconut water or electrolyte drinks during exercise. It is also advisable to consult a health physician or a nutritionist incase you have any underlying health issue.
