To Salt or Not to Salt
I remember growing up in a time where salt was considered an enemy. I think many of us still take it easy on the sodium… and that’s okay, but healthy forms of salt (not things like MSG) are actually not only good for the body, but they’re necessary. This post is going to be all about ELECTROLYTES (specifically sodium, magnesium, calcium, and potassium {bicarbonate, chloride, and phosphate are also electrolytes}), and I hope the way you think about these micronutrients is challenged or strengthened once you leave here.
Simply put, electrolytes are minerals in your blood and bodily fluids that carry an electric charge. Many bodily functions are determined by electrolytes, including the amount of water in your body, the pH (acidity) of your body, regulation of nerve and muscle cells, and rebuilding damaged tissue. In short, they are important and necessary in making sure your body functions properly and optimally. Electrolyte imbalances can cause weakness, sleepiness, fatigue, and if persistently low, seizures and cardiac arrhythmias. Fruits and vegetables are great sources of electrolytes, but if under-consumed, electrolyte deficiencies can arise. For example, a muscle needs sodium, potassium, and calcium to contract. When these electrolytes are imbalanced, it can lead to excessive contraction or muscle weakness. The heart, nerve cells, and muscles use electrolytes to send electrical impulses to other cells in the body.
Sodium and potassium are lost through sweat during exercise. This is my main concern when dealing with electrolytes (for obvious reasons), though any imbalance can cause problems. Magnesium is widely under-consumed and among other things can cause sleep disturbances, headaches, fatigue, and irritability. The good news is that our bodies are well equipped to manage minor imbalances. The kidneys are constantly working to flush out any extra electrolytes, while hormones work to produce more when necessary. An imbalance becomes an issue when it’s greater than the body can regulate. This is common during a GI bug or excessive exercise. There are electrolyte supplements that you can use if your diet isn’t supporting proper electrolyte production, or if you’re depleting them faster than your body can make them. There are also certain diseases, such as cancer, and drugs, that can cause dangerously low electrolyte levels. When electrolyte levels are too high, and the body is losing water without losing electrolytes, the process to restore balance is an infusion of water and glucose. When levels are too low, oral rehydration therapy is the typical method to restore balance.
The body expels electrolytes via urine output and sweat during extreme exercise - if you’re performing intense exercise for more than an hour or two, you would likely benefit from an electrolyte drink before, during, and after exercise. Generally speaking, age, climate, activity level, and water consumption all impact electrolyte levels and replenishment necessity.
In general, having a well-managed diet can help reduce the risk of low electrolytes. Of course, there are situations out of our control that can impact electrolyte levels, such as kidney disease, cancer, and other illnesses that impact hydration. The best way to keep electrolyte levels optimal is to restore them after exertion with a sports drink or the proper nutrition, and if you have suspicions that your electrolytes are out of whack, a simple blood serum test can shed light on that.
Foods that are high in electrolytes:
Turkey, Chicken, Veal
Fish
Yogurt, Milk, Buttermilk
Spinach, Kale, Avocado, Broccoli, Potatoes
Bananas, Watermelon, Strawberries, Oranges, Tomatoes
Beans, Tofu, Soybeans, Peanuts, Almonds
Raisins, Olives, Canned Veggies and Soups
If you’re interested in trying something new after your workout, check out My favorite Recovery drink!