Electrolytes

Electrolytes are minerals including sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate that dissolve in body fluids and carry electrical charges. They are critical for nerve impulse transmission, muscle contraction, hydration regulation, and maintaining the acid-base balance in blood.

Electrolyte imbalances can occur from excessive sweating during exercise, prolonged illness with vomiting or diarrhea, certain medications like diuretics, or inadequate dietary intake. Symptoms of imbalance include muscle cramps, fatigue, irregular heartbeat, confusion, and in severe cases, seizures. Athletes and individuals working in hot environments are particularly susceptible to electrolyte depletion.

Most people can maintain adequate electrolyte levels through a balanced diet rich in fruits, vegetables, dairy, and lean proteins. Bananas and potatoes are excellent sources of potassium, dairy products provide calcium, and nuts and seeds deliver magnesium. Sports drinks can help during prolonged intense exercise lasting more than 60 to 90 minutes, but for normal daily activity, water and whole foods are generally sufficient.