According to Simrat Kathuria, CEO and Chief Nutritionist at The Diet Xperts, Ludhiana (India), electrolytes play a vital role in maintaining fluid balance and supporting physiological functions in the body. They include minerals such as sodium, potassium, calcium, magnesium, chloride and phosphate, which help regulate many physiological processes, including maintaining blood pressure, pH balance, nerve transmission and muscle contraction.
When to supplement electrolytes?
High intensity exercise: When sweating a lot, the body loses electrolytes, which need to be replenished to recover.
Dehydration due to illness: Diarrhea, vomiting or fever can cause the body to lose water and electrolytes.
Electrolyte-poor diet: If you eat few foods rich in electrolytes, you may need to take supplements.
Medical conditions: People with kidney disease or thyroid disorders may have problems with electrolyte balance.
Effects of electrolytes
Maintain water balance: Helps the body not to lose too much water.
Muscle and nerve support: Prevents cramps and fatigue.
Stabilizes blood pressure: Regulates blood pressure by balancing ions in the body.
Side effects of taking too much
Excess sodium: Can cause high blood pressure and water retention.
Excess potassium: Causes heart rhythm disturbances, even cardiac arrest.
Excess calcium: Increases risk of kidney stones and constipation.
Excess magnesium: Causes diarrhea, low blood pressure, or heart rhythm disturbances.
How to supplement safely?
Eat foods rich in electrolytes: Natural foods such as bananas, sunflower seeds, milk and dairy products, and green vegetables are safe and easily absorbed sources of electrolytes.
Drink electrolyte-containing fluids: If you’ve been exercising intensely or are dehydrated from diarrhea, electrolyte drinks can help you recover quickly. However, choose products that are low in sugar and avoid overdoing it.
Consult your doctor: If you have any health problems related to your kidneys, blood pressure or other medical conditions, electrolyte supplementation should be monitored and guided by a medical professional.
Conclude
Expert Simrat Kathuria emphasizes that electrolytes are essential to maintain the body's vital functions. However, improper supplementation can lead to serious consequences. Electrolyte supplementation needs to be done in a controlled manner, depending on the specific needs of the body. To ensure your health, you should consult your doctor before deciding to supplement any electrolytes, especially if you have an underlying medical condition or an inadequate diet.
