Photo by Andrea Piacquadio.

Working out in summer heat requires some extra precautions. One of them is staying hydrated and replenishing your electrolytes, Electrolytes are essential for your health and well-being. They are necessary for maintaining the balance of water and acid-base in the body, as well as for regulating nerve and muscle function. Six electrolytes are especially important in terms of body function: sodium, potassium, chloride, bicarbonate, calcium, and phosphate.

The best way to maintain a healthy electrolyte balance is to eat a balanced diet, drink enough water, and replace electrolytes when needed. Electrolytes are found in many foods and drinks, such as leafy green vegetables, nuts and seeds, dairy products, coconut water, and pickle juice.

You generally get sufficient electrolytes from the food you eat and the fluids you drink. However, there are some situations where you may lose electrolytes faster than you can replenish them. Symptoms of electrolyte imbalance can include muscle cramps, weakness, fatigue, headache, nausea, confusion, and irregular heartbeat. If left untreated, severe electrolyte imbalance can lead to seizures, coma, or even death.

You should replace electrolytes when you exercise for more than one hour or at a high intensity level. You lose electrolytes through sweat, especially sodium and potassium. If you don’t replace them, you may experience muscle weakness, cramps, or spasms. You can drink sugar-free electrolyte water or sports drinks to replenish your electrolytes during or after exercise.

You should also replace electrolytes when you sweat heavily during exercise or when you are exposed to heat for longer periods. Some people sweat more than others or have particularly salty sweat. You may notice salt stains on your clothes or a salty taste on your skin. You need to drink more fluids and electrolytes to prevent dehydration and heat exhaustion.

Ketogenic (low-carb) diets can also affect your electrolyte levels. A low-carb diet puts you in a state of ketosis. This is when your body burns fat for energy instead of glucose. In the first few days of ketosis, your body loses water and electrolytes, especially sodium. This can cause symptoms like headache, fatigue, or muscle cramps. You need to increase your intake of salt and other electrolytes to avoid the “keto flu” feeling.

Certain medical conditions or medications can also affect your electrolyte levels. For example, kidney disease, adrenal insufficiency, diuretics, laxatives, steroids, and some antibiotics can cause electrolyte imbalances. You may need to monitor your electrolyte levels regularly and take supplements or intravenous fluids as prescribed by your doctor.

To prevent or treat electrolyte imbalance, it is important to drink fluids that contain electrolytes, especially sodium and potassium. These can be found in sports drinks, oral rehydration solutions, or electrolyte powders or tablets that can be mixed with water. However, some of these products may also contain high amounts of sugar, artificial colors, or preservatives that can have negative effects on health. Therefore, it is advisable to read the labels carefully and choose products that have natural ingredients and low sugar content.

Alternatively, there are creative ways to make your own electrolyte replacement beverages that naturally supply potassium, sodium, magnesium, and calcium. For example, you can juice six stalks of celery (a natural source of sodium, potassium, magnesium, chloride, and phosphorus), one apple, and one lemon. Or you can blend one cup of coconut water (a rich source of potassium), one-fourth teaspoon of sea salt (a source of sodium and chloride), and one tablespoon of lime juice (a source of calcium and vitamin C).

Electrolytes are essential for your health and well-being. However, too much or too little of any electrolyte can be harmful. You should always consult your doctor before taking any supplements or changing your diet. The best way to maintain a healthy electrolyte balance is to eat a balanced diet, drink enough water, and replace electrolytes when needed.

Electrolyte replacement is not only beneficial for athletes or people who sweat a lot, but also for anyone who wants to stay hydrated and healthy. By choosing the right products or making your own natural drinks, you can ensure that your body gets the electrolytes it needs without consuming excess sugar or additives. By keeping your electrolytes in check, you can enjoy your summer workouts safely and effectively.

*The views and opinions expressed on this website are solely those of the original authors and contributors. These views and opinions do not necessarily represent those of Spotter Up Magazine, the administrative staff, and/or any/all contributors to this site.