Last week, we talked about the function and importance of electrolytes in our bodies. We also talked about how we lose them and the importance of the right balance of electrolytes. Today we will talk more about how to maintain a healthy balance of electrolytes and what you should do if you think you might have an electrolyte imbalance. Let’s get started.
How can we maintain a healthy electrolyte balance?
Maintaining a healthy electrolyte balance involves a combination of a balanced diet and proper hydration.Consume foods and drinks rich in electrolytes including:
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Fruits – Fresh fruits such as bananas, oranges (or orange juice), tomatoes, as well as dried fruits like apricots and prunes. Coconut water also contains good electrolytes.
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Vegetables – Such as spinach, kale, potatoes, sweet potatoes, and avocado.
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Dairy products – Such as milk, cheese, and yogurt.
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Legumes – Including lentils, kidney beans, soybeans, as well as soy milk or other soy products like tofu.
Drinking fluids, especially water, is crucial. You should be drinking at least 64 ounces of water a day, more if you are male, exercising, in a hot environment, or overweight. However, in situations where you are losing a lot of electrolytes through excessive sweating or illness, drinking excessive amounts of water without consuming electrolytes can dilute the remaining electrolytes in your body, leading to severe electrolyte imbalance. Balance is the key!
What about sports drinks?
Drinking sports drinks on a regular basis, especially in children, is not a good idea. Sports drinks can lead to serious problems if they are consumed regularly, even after exercise, because they can lead to high levels of sodium and potassium, as well as too much sugar! For most of us, in a healthy state, doing routine exercise, electrolytes can be replaced easily by normal dietary means, without sports drinks.
My exercise routine includes about an hour of vigorous exercise at least 5 days a week, with additional weight training on some days. I do not ever drink sports drinks. I drink plenty of water before and after exercise. After my work out, my go-to electrolyte replacement is chocolate milk, or a good smoothie with berries, spinach, yogurt, and chocolate milk. This gives me all the electrolytes I need to replace what I lost during exercise, along with other nutritional benefits. Chocolate milk is a great recovery drink after exercise and is a great idea for children after exercise! Children don’t need sports drinks for routine exercise, even after a soccer game. In fact, most of us don’t need a sports drink on a regular basis.
Here are the situations in which I would recommend a sports or electrolyte replacement drink:
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Really vigorous or extended exercise, such as distance running
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Exercise in significant heat
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GI illnesses with significant vomiting and diarrhea
What should you do if you think you may have an electrolyte imbalance?
You can review the symptoms of electrolyte imbalance by reading last week’s Health Tip.
If you have mild symptoms, you should rest and replenish your electrolytes with foods and drinks mentioned above. If your symptoms do not improve, you should see your doctor.
If you or someone you know has severe symptoms, this is a medical emergency. You should seek immediate care through an emergency room or urgent care center, including calling an ambulance if necessary.
For more detailed information about electrolytes, use this link:
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Dr. Anita Bennett MD – Health Tip Content Editor