Electrolytes are charge-carrying minerals such as sodium, potassium, chlorine, and magnesium that are found in body fluids such as blood and urine.
According to S. Korbutaitė, these minerals play an essential role in balancing the amount of water in the body and ensuring proper functioning of nerves, muscles, brain and heart.
“These substances also perform a transport function – they transport various substances, including food, to various parts of the body. In addition, thanks to electrolytes, cell membranes are kept strong, making it harder for viruses or bacteria to pass through them,” the pharmacist notes.
Deficiency is revealed by symptoms
S. Korbutaitė emphasizes that electrolytes can also be used prophylactically, because a person loses them even when not exercising – just by sweating and breathing, 1.5 to 2 liters of fluids are lost, and minerals along with them.
“Adults should consume no more than 1.5 g of sodium, 4.7 g of potassium, 1 g of calcium, 0.375 g of magnesium and 2.3 g of chloride per day. However, we also get these salts with food, so the use of electrolytes should be combined taking into account the recommendations given by the manufacturers on the solution packages, in order to avoid overdose”, advises S. Korbutaitė.
A mild form of electrolyte deficiency may not cause symptoms, but in more severe cases, according to the pharmacist, fatigue, headache, muscle weakness and pain, heart failure, and darkening of the urine color may occur.
“In addition, lethargy, convulsions, bowel disturbances (diarrhea and constipation), abdominal cramps, nausea and vomiting, and mood changes may occur.
In this case, the amount of electrolyte solution should be dosed according to weight – 50-100 ml/kg of body weight solution should be consumed within 4 hours,” says the pharmacist.
Vitamin drinks – a marketing ploy?
It is not uncommon to try to restore the body’s electrolyte balance by drinking various functional drinks supplemented with vitamins and minerals, especially loved by athletes. However, according to S. Korbutaitė, they are not necessary, and their frequent use can be harmful due to the high amount of sugar and other synthetic food additives they usually contain.
“The doses of vitamins in these drinks are not high. As I once heard a doctor’s feedback about such preparations – only expensive urine is obtained. It’s more of a marketing gimmick than a measured benefit,” she says.
The pharmacist also refutes the misconception that drinking sweet tea can help maintain electrolyte balance. While sweet tea can balance fluids and provide a quick energy boost due to its high sugar content, it does not replace the lack of key electrolytes such as sodium, potassium and magnesium.
“From such tea, the body only receives glucose, but not electrolytes. This is not a suitable way to restore the fluid and mineral balance”, says pharmacist S. Korbutaitė.
When it comes to sources of electrolytes, the pharmacist notes that for daily consumption, drinking water is a better choice than various vitamin-enriched drinks.
“Drinking water from the tap or mineral water contains small amounts of minerals that are necessary for us, which are sufficient for the daily needs of the body. Therefore, it is important to ensure that a sufficient amount of water is consumed every day – according to the World Health Organization (WHO), it is 30 ml/kg of body weight,” advises the pharmacist.
The consequences may be irreversible
Often when talking about electrolyte imbalance, only one deviation is thought of – their deficiency. However, it should be noted that an overdose or increase in electrolytes can also cause problems in the body.
“Too much sodium can cause hypernatremia, which manifests as general weakness of the body, and in more serious cases can develop into paralysis, heart attack or even coma. Excessive potassium concentration is also dangerous – hyperkalemia develops – weakness, inability to move muscles, irregular heart rhythm (arrhythmias). With a higher concentration of calcium in the blood, there is a lack of appetite, vomiting is possible,” explains the pharmacist.
2024-08-21 21:55:27