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Visit a doctor for a minor blood pressure dip, stomach-related issue, or dehydration, and they will ask you to stay hydrated. But is water enough? It’s not because water does not have electrolytes, at least not in a sustainable amount. Your body needs these for the healthy function of nerves and muscles, to regulate fluid balance, and to maintain healthy blood pH levels. If you work out or work a lot in the field (or under the sun), you need extra doses of electrolytes.
But have you stopped to wonder what kind of electrolytes are good for you? Can you get them from a natural source, or need to start supplements? Can an excess of these harm you? To answer all these queries, Slurrp connected with Dr Vineeta Singh Tandon, Senior Consultant & Head- Internal Medicine, Sarvodaya Hospital, Faridabad.
Importance And Functions of Electrolytes
While highlighting the importance of electrolytes for the human body, Dr Vineeta Singh Tandon said, “Electrolytes such as sodium, potassium, magnesium, and calcium are important for the basic functioning of the body, which includes fluid balance, pH balance, proper functioning of the muscles and nerves. These functions are dependent on some charge, which can either be positive or negative.”
She added that when these electrolytes talk to each other and the cells of the body, an equilibrium is reached. It helps to maintain the functioning of cells. “If this communication is disrupted, it may lead to chemical imbalance, giving rise to various complications which can be life-threatening also,” the expert added.
How Do Electrolytes Function?
When people sweat, they lose not only water but plenty of electrolytes, like sodium, potassium, and magnesium. The loss of electrolytes depends on the level of activity a person performs, along with humidity. Relying on water to replenish the electrolytes is insufficient.
“If electrolytes are not replenished, complications like hyponatremia (low sodium), hypomagnesemia(low magnesium), hypokalemia (low potassium), etc., can happen to lead to dehydration, cramps, low blood pressure, seizures, altered mental status, and more, which can be life-threatening. So, replenishing electrolytes is crucial along with hydrating your body,” Dr Vineeta Singh Tandon added.
The expert also shared a few summer tips to prevent loss of electrolytes,
- Avoid going out during sunny days
- Exercise during the early morning or late evening
- Wear summer-friendly clothes to regulate your body temperature
Homemade And Over-The-Counter Beverages To Replenish Electrolytes
Slurrp requested Dr Vineeta Singh Tandon to share a few options for homemade and over-the-counter safe solutions to replenish electrolytes. She suggested natural fruit juices like watermelon and orange juices for improving magnesium, phosphorus, and potassium levels. Coconut water has calcium, potassium, sodium, and magnesium. Drinking cow’s milk can also be helpful because it is rich in sodium, potassium, and calcium.
The expert added that you can also make electrolyte drinks by adding over-the-counter tablets to banana and spinach smoothies. “ORS solution with half a teaspoon of salt and six teaspoons of sugar in a litre of water will also help to replenish electrolytes,” she added. The dose depends on the age and severity of dehydration.
Sodium consumption for an adult = 1500mg/day - 2300mg/day
Potassium intake for a male adult = 3400mg/day, for female = 2500mg/day
Dr Vineeta Singh Tandon added that a person should consult a physician about the intake of electrolytes if they work every day because overconsumption has its pitfalls. “The excess of electrolytes in the body can cause conditions like hyperkalemia, hypernatremia, hypermagnesemia, which can again lead to fatal complications like altered sensorium, arrhythmia(abnormal heart rate), vomiting, breathing difficulties etc.,” the expert said.
