Electrolytes
There has been a lot of hype lately over electrolytes and it seems as if there are tons of companies popping up selling electrolyte drinks, powders and even pills. I am going to break down for you what they are and if you need them in your daily routine.
Electrolytes are essential minerals (sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate) that get absorbed into our bodily fluids from the foods we eat. They play a critical role in maintaining a variety of functions throughout the body. They help regulate fluids and nutrients inside and outside of our cells. They help with nerve function, muscle function, heart function and maintaining the pH balance in our bodies as well as our blood pressure.
So why are so many people talking about electrolytes? Because they are important for so many functions in our body but also because the data is changing on what we know about salt intake. We are also now starting to see more options for electrolyte replacement than the previous sports drinks that are loaded with sugar and artificial ingredients.
Most of these supplements focus on sodium and some on potassium and magnesium as well. You may be thinking, “Sodium, isn’t that salt? Isn’t that bad for me?” The FDA would have you believe that it is. In fact, the first US Dietary Guidelines that came out in 1980 is where most of us had it drilled into our minds, so to speak, that salt was bad, along with fat, saturated fat, and cholesterol. These guidelines were in part based on research from Lewis Dahl, an American physiologist whose research showed excessive salt intake in rats (nowhere near normal human intake) caused high blood pressure. The research the FDA continues to acknowledge in this matter mostly shows a correlation with those who eat an ultra-processed diet (which is high in salt) but, you know what else it is high in? That’s right, sugar. Sugar is the real culprit behind heart disease, inflammation, obesity, high blood pressure, diabetes, and most chronic diseases. A 2011 study published in the Journal of the American Medical Association (JAMA), that looked at the correlation between high salt intake and heart disease outcomes of over 28,000 patients found that those restricting sodium had a 19% higher risk of cardiovascular death than those that were found to have an “ideal” sodium level (one that is higher than what the FDA recommends). It also found that excessive salt intake was harmful as well. To be clear, I am not saying unlimited salt is ok just that it is not quite the villain that most people think it is and doesn’t need to be a concern in the matter of reasonable consumption of electrolyte replacement drinks.
Whether it is too much or too little, imbalances in electrolytes can lead to significant health consequences. Heart arrhythmias (irregularities of your heart rhythm), muscle cramps, high blood pressure, weakness, fatigue, and even neurological symptoms can all be a result of an electrolyte imbalance.
Do you need supplemental electrolytes? Probably at times. Supplemental electrolytes are a good thing to keep on hand, especially for dehydration due to vomiting or diarrhea that can occur with some illnesses. They can also be beneficial in the summer months or for those who sweat a lot with exercise. However, if you are purchasing electrolyte replacements, choose one with more natural ingredients and no sugar. Remember that sports drinks often have excessive added sugars in addition to additives and preservatives that aren't good for us.
Otherwise, it is important to know that most people can maintain a proper electrolyte balance by staying hydrated and eating a healthy balanced diet rich in real whole foods. Do not focus too much on your salt intake as much as you focus on sugar intake and reducing it. It is also important to know that if you do decide to take an electrolyte replacement, especially one that has potassium, discuss it with your primary care provider first as too much potassium could be harmful to those with kidney disease.
To learn more about how to optimize your health and the newer “health” topics and if they really matter, visit the website at (www.thehealthandwellnessnp.com) and subscribe to receive twice weekly blog posts as well as updates, news and special promotions from The Health & Wellness NP!