The term electrolytes often occurs in discussions on health, hydration or physical performance. Few, however, know how critical they are in the daily functioning of our body.
Substances such as sodium, potassium, magnesium and calcium regulate basic functions: fluid balance, muscle and nerve function, and even heart rate.
When electrolytes are deregulated – something that can easily occur with intense sweating, dehydration or poor nutrition – The body sends warning signals.
What are the signs that can “indicate” you that your body needs electrolytes?
Exhaustion and frequent cramps
If you feel often tired, even without much physical stress, or if you often have cramps, especially if they occur in the evening, this may be a sign of potassium or magnesium. These two electrolytes are essential for the proper functioning of the muscles. When their levels decrease, the muscles begin to react with convulsions.
Particularly those who work out strongly or are exposed to high temperatures are at greater risk. Sweat loss is equivalent to loss of electrolytes, and if not replenished properly, the body shows it with fatigue and pain.
Dizziness and drop in pressure
Dizziness, especially when it comes abruptly when you get out of bed or chair, is a sign that is often associated with low sodium. Sodium plays an important role in regulating blood pressure, and its decline can cause hypotension, disorientation, or in some cases even fainting.
People who sweat a lot, consume a lot of liquids without electrolytes or take diuretics, they are the most vulnerable.
Dry mouth and continuous thirst
When you feel your mouth firmly dry or thirsty even though you drink water, you may not miss the water, but probably the electrolytes. The body needs electrolytes to retain and manage liquids properly. If they are absent, then even sufficient hydration is not enough.
Dry mouth is often the first indication, and if ignored, it can lead to more severe dehydration, reducing mental and physical performance.
What can you do?
Prevention is the “key” in any case. Make sure you include foods rich in electrolytes in your diet such as:
- Bananas (potassium)
- Green Vegetables (Magnesium)
- Cheeses and yogurts (calcium)
- Olives and salt (sodium, with moderation)
In cases of increased requirements (heat, intense exercise, gastrointestinal problems), you may need electrolytic drinks or preparations, always under the guidance of a specialist.
In addition, it avoided excessive water consumption without electrolytes, especially if you do not consume savory foods, as this can dilute existing electrolytes and even cause hyponatraemia, a dangerous disorder.