The Secret To Staying Hydrated: Electrolytes
Drinking enough is crucial for your health. Hopefully that's not big news for you. But do you know the best way to stay hydrated? In this blog we will tell you all about it.
Our body consists of no less than 60% water, which plays an important role for various vital functions. For example, water contributes to the formation of tissues, lubrication of your joints, the production of saliva and gastric juices and regulates your body temperature. You cannot function without hydration.
At the same time, your body is constantly losing water and moisture, for example through your urine and sweat, but also while talking or even breathing. That's why it's important to make sure you stay hydrated.
Drinking enough water is therefore essential. But did you know that the best way to hydrate your body is with a good balance of water, electrolytes and carbohydrates? Professor Ajmol Ali from Massey University in Auckland believes that the intake of these three elements is crucial for healthy hydration and your overall health.
WHAT ARE ELECTROLYTES?
Minerals such as sodium, potassium, magnesium, calcium, chloride and phosphorus form so-called electrolytes. These are created when compounds dissolve in water or blood, creating positive or negative ions that your body needs to function properly.
For example, electrolytes help regulate your nerve and muscle function because they conduct an electrical charge. They also play a role in heart function and regulating your fluid balance, acid-base balance and metabolism. They are not produced by your body, so you can only absorb them through food and drink.
Like water, these minerals are lost through your urine, sweat, and feces. When you have insufficient water, electrolytes and carbohydrates in your body, there is a risk of dehydration. All three contribute to the communication between neurons and body cells. According to Professor Ali, the balance between these three must be optimal, because an imbalance can affect your bodily functions.
Since electrolytes are essential to your health, it is important to replenish them daily. But how do you find the right balance between electrolytes, carbohydrates and water? The answer is balanced nutrition and hydration.
With vegetables, fruit and two to three liters of water per day, you get the right amounts. It is important to realize that your lifestyle and overall health influences the required amounts. For example, do you follow a special diet (such as low-carbohydrate), do you live in a warm climate or do you exercise intensively? Then your body may ask for larger amounts and special sports drinks to stay sufficiently hydrated.
Especially during exercise, replenishing electrolytes is very important for your hydration. Mixing electrolytes with carbohydrate sources makes it easier to achieve the right balance between fluids and electrolytes.
A good way is the intake of powder mixes. These sports drinks are made from a combination of electrolytes, organic coconut water powder, Himalayan salt and natural carbohydrate sources, such as stevia and monk fruit extract. A practical and tasteful way to hydrate yourself.
MOISTURIZE WITHOUT SPORTS DRINKS
Are you looking for a way to hydrate yourself, but don't want to use sports drinks? Fortunately, there are also other ways to balance your electrolytes. Think of:
Pink Himalayan sea salt: this is rich in minerals and you can easily add it to your meal or glass of water.
Vegetable stock: dissolve one or two cubes in water. Do you want extra potassium and magnesium? Then add mushrooms and spinach.
Supplements: check that no unnecessary sugars and artificial sweeteners have been added.
SYMPTOMS OF DRYING
Dehydration can lead to annoying and even dangerous complaints. You can recognize dehydration symptoms by various symptoms. Think, for example, of a dry, sticky mouth or a feeling of thirst. Drowsiness, fatigue, weak muscles, headache and dizziness can also be an indication of dehydration.
Your urine is a good indicator of your hydration. A light yellow color is ideal, but a dark or orange color may indicate a lack of moisture. Do you suffer from severe dehydration? Then you may suffer from confusion, extreme thirst, irritability, not being able to urinate or sweat, sunken eyes, an increased heart rate or fever.
Therefore, make sure you stay sufficiently hydrated and always balance your water, electrolytes and carbohydrates.