From a chemical point of view, electrolytes are substances that can conduct electricity. Sodium, potassium, chlorine, calcium, magnesium, and phosphates have a similar function. These minerals are among the most important for maintaining the energy balance of the body.
Athletes need more electrolytes because they are lost through sweating, which can lead to cramps and a drop in blood pressure. Similar symptoms can occur in ordinary people with a lack of electrolytes in the diet.
What are electrolytes?
Electrolytes (particularly magnesium and calcium) are important components of proper metabolism. They are needed by the body to transmit nerve impulses, contract muscles, regulate the pH level of the blood, and also to maintain proper water levels in the tissues.
The lack of electrolytes causes an increase in blood viscosity and a deterioration in gas exchange in cells – which negatively affects the functioning of the muscles, brain, cardiovascular and respiratory systems. Among other things, indicators of bone strength also deteriorate.
At the same time, statistics show that only a quarter of people get enough magnesium in their daily diet. Deficiency of this electrolyte leads to a disruption in the processes of using glucose, and also negatively affects protein synthesis – which is especially important for athletes.
Drinks with electrolytes
Isotonics are sports drinks that are needed to restore the balance of fluid and electrolytes in the body during sports. Isotonic usually contains carbohydrates (maltodextrin, fructose, glucose) and mineral salts (magnesium, potassium, and sodium chlorides).
The main advantage of isotonic for athletes is the ability to quench thirst better than ordinary drinking water. In addition to replenishing fluid loss, such drinks help replenish the loss of minerals caused by increased sweating and also increase glycogen stores in the body.
Daily norms of electrolytes
Natural electrolyte minerals are found in a variety of natural foods – primarily fruits, vegetables, legumes, various nuts, and seeds.
The following are daily allowances for the most important electrolytes, along with food examples:
- Calcium – 1300 mg/day. Sources: yogurt, cows milk, cheese, sardines, green leafy vegetables, cabbage, almonds.
- Sodium – no more than 2300 mg/day. Sources: cottage cheese, olives, pickles.
- Phosphorus – 1250 mg/day. Sources: red meat, fish, poultry, dairy products, nuts, seeds legumes.
- Magnesium – 420 mg/day. Sources: nuts, seeds, dark chocolate, avocados, whole grains, beans.
- Potassium – 4700 mg/day. Sources: bananas, potatoes, spinach, lentils, beans, beets, nuts.
- Chlorides – 2300 mg/day. Sources: table salt, seaweed, tomatoes, celery, olives.
The dangers of a no-carb diet
Following a carb-free keto diet disrupts electrolyte balance for two reasons. First, the rejection of carbohydrate products significantly reduces the intake of minerals in the body. Secondly, ketosis increases the frequency of urination and accelerates the removal of electrolytes.
When following a cutting diet (especially in combination with active physical training), it is important to monitor the coverage of the daily allowance of electrolytes in the diet. If there are symptoms of their deficiency, it is recommended to conduct a blood test and make the necessary changes in the diet.
How and when should you take electrolytes?
The need for electrolytes increases with active sports (due to sweating), with elevated body temperature, as well as with diarrhea and vomiting. Required dosages can vary significantly – depending on the mineral and on the state of health.
In addition, the need for a number of minerals (for example, magnesium) increases with strength training and dieting. That is why foods and preparations with magnesium are considered essential for athletes and bodybuilders. In this case, vitamin B6 is included in the complex – it is believed that it increases the absorption of magnesium.
Isotonics for runners
The main benefit of isotonic for runners is that their sodium (in fact, the main component of table salt) stimulates thirst and suppresses the production of urine and sweat. In addition, salt supplements provide faster and more efficient absorption of fluid by various tissues and cells of the body.
Despite this, scientific studies show that ordinary water is enough for workouts of no more than 45-60 minutes. Isotonics and electrolyte drinks are only recommended for long runs and marathons – especially in hot weather.
Electrolytes are substances that can conduct electricity. The most important electrolytes for the body are sodium, potassium, chlorine, calcium, magnesium, and phosphates. They are necessary for the transfer of energy, maintaining water balance, and ensuring the processes of cell respiration.