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During our active lifetimes, electrolytes play a significant role in keeping our bodies active and full of energy during our busy working or study days.
What are Electrolytes
It refers to an ingredient that separates ions in liquid and gains the power to charge electricity.
They are in your blood, urine, tissues, and other body fluids. They help:
- In maintaining the water level in your body
- Transport nutrients across your cell membrane
- Maintain the acid/base (pH) level of your body
- Let your nerves system, the heart, and the brain functions well.
- Carry out toxins out of your cells.
Sodium, potassium, chloride, calcium, phosphate, and magnesium are the main electrolytes. So, these must be included in your diet to function your body properly apart from the other nutrients.
The levels of electrolytes in your body can become too low or too high. This can happen when the amount of water in your body gradually fluctuates.
The amount of water that you take in should equal the amount you lose. If something disrupts this balance, you may suffer from dehydration (very low water level) or over-hydration (high water level).
Some laxatives, vomiting, diarrhea, sweating, and liver or kidney problems can all upset your water balance.
It creates excitement in our bodies and continuously interact with each other. Other cells, tissues, nerves, and muscles also form part of the electrolyte relationship and need regular checks.
Interestingly, the substance also provides an upper to individuals who struggle with an eating disorder.
Electrolyte balances & disorders
Normally, imbalances not only relate to high activity athletes but also impacts on normal people who go to work, attend the gym, fetch the children from school or study. It is therefore important that we understand the role of the electrolytes and the causes of imbalances experienced by our bodies.
Research has shown that these imbalances can trigger many severe diseases.
Lack of electrolytes can cause serious nervous system failures. Heart disorders, vomiting, diarrhea, twitching, weakness, fatigue, and nerve problems are generally the signs of electrolyte imbalance.
It may occur due to poor diets, drinking less water, unhealthy kidneys, irregular acid-base, or sometimes patients who present signs of cancer.
Our kidneys and hormones seem to play a significant role in balancing our electrolytes and keeping our bodies healthy.
The stressful lifestyle of our progressed modern society generates a continuous shortage in electrolytes and our bodies become sick.
If we abstain from listening to the electrolyte warning, our bodies may feel off the map and display serious signs of health issues.
As medical research proceeded, we need this wonderful substance to keep our organs wealthy and happy.
References NAP Edu
Why Fluid balance is necessary for the body
Fluid balance is an aspect of the homeostasis of organisms (ability to maintain internal temperature) in which the amount of water in the organism needs to be controlled. In other words, the amount of fluid loss from the body is equal to the amount of fluid taken in.
Core Principle of Fluid Balance:
Amount of Water lost from the body = Amount of water taken in
One should equal the balance between lost water & water intake in the body to maintain the Fluid balance which causes electrolyte imbalance usually.
For instance, in humans, the output (via breathing, sweating, urination, defecation, and ejecting phlegm or mucus from the throat or lungs by coughing, hawking, or spitting) must equal the input (via eating and drinking).
Dietary Requirements, Water, Sodium, Potassium, and Chloride
The dietary requirements for electrolytes based on water consumption differ, and because of the necessity of the substance to keep our kidneys clean, the intake stays critical.
The second electrolyte generator applies to the sodium of which the adult intake varies between 115mg to 500mg daily, depending on the active lifestyle of the person.
An individual should add an average of 69mg sodium to a pregnant woman’s diet and growing infants may require 46mg per day.
Adult intake of potassium should reflect an average of 3500mg daily, and children should receive an intake of 780mg every day. Finally, chloride intake should reflect a level of 42mg daily across the spectrum.
How to replenish electrolytes
Recipes for the Electrolyte Various recipes exist to assist our bodies to keep intact and prevent various sicknesses of taking over our health systems.
Some examples of recipes relate to dehydration by combining water, orange, lemon, cucumber, stevia, and DayLyte to create a wonderful electrolyte drink.
Homemade electrolyte drinks stay a preferred option by combining 4 cups of water, a teaspoon of sea salt and raw honey to ensure the upkeep of a person’s imbalances.
Rehydration drink recipe for adults may include:
1) Homemade electrolyte drinks for dehydration (diarrhea)
a) Coconut Water Mix
- Four cups Coconut Water: Coconut water enriches with electrolytes. (No preservatives or added sugar), prefer natural.
- Add a pinch of salt
- One cup of orange juice (optional)
- Squeezed lemon juice
- One serving of calcium magnesium powder
- One or two tablespoons of honey
Add the ingredients & mix well in a blender, shake it well. Prefer to drink right away, if not, keep in the fridge (Consume the refrigerated drink within a week).
b) Lemon Juice Mix
- A cup of water
- Two Tablespoons of lemon juice,
- Little taste of salt Sweetener if needed
Our homemade herbal tea recipe allows for a healthy best option electrolyte recipe with including the following ingredients:
c) Herbal Tea Mixture
- Herbal tea teaspoon of Himalayan salt
- 1 teaspoon of calcium magnesium powder,
- A little touch of honey
- Mix the brewed tea with the added salt, calcium, and magnesium and honey.
- Cool and store the liquid in a refrigerator to use when needed.
d) The favorite cranberry-pomegranate recipe with the following ingredients creates a chilling experience for the electrolytes in our bodies:
- Cranberry – Pomegranate Mix teaspoon of salt
- A cup of pomegranate juice
- A cup of cranberry juice
- One cups of unsweetened coconut water
- Two cups of water Mix all the beautiful ingredients together and serve ice-cold.
Drinking water with limited amounts of salts and sugars can also assist with regaining electrolyte balances and keeping the body feeling healthy.
3) Oral Rehydration Therapy
Oral Rehydration Therapy may be the best method of treating a body who experienced high levels of diarrhea.
Drinks that have Electrolytes
Luckily, because we enjoy our daily lives and prefer to stay happy, various drinks of all sorts became available at food stores or online health websites. It seems coffee junkies and Red Bull fanatics need to change their diets to keep their electrolytes balanced.
A product called DayLyte seemed to be the better option and combined with water, creating a tasty effect.
We all know that sports drinks contain high levels of sugar, which can be problematic for our normal less fitness fanatic people. Doctors, therefore, recommend it to focus on natural drinks intake without sugar, for example, coconut water.
Other rich electrolyte drinks also exist, for example, Emergen-C that contains limited calories but presents a sense of sweetness with a little stevia. Orange, lemon and apple juices stay friendly electrolyte options, but taking into account they carry high natural sugar levels.
Stay focused, healthy and electrolyte balanced to upkeep a healthy body.
A healthy happy body creates a good mind and a good sense of place, wellbeing, and pride.