- Electrolytes are minerals with an electric charge that conduct electricity in the body, playing a crucial role in bodily functions.
- The main electrolytes in the body include sodium, potassium, calcium, magnesium, and chloride, which are found in body fluids like blood, sweat, and urine.
- Electrolytes help send electrical signals between cells, allowing muscles to move, the heart to beat, and the brain to function properly.
- They also maintain the balance of fluids inside and outside cells, ensuring proper hydration and enabling nutrient exchange and waste removal.
- Factors such as exercise, illness with fluid loss, hot weather, certain medications, fasting, and specific diets may require electrolyte supplementation to replenish levels and maintain optimal health.
Electrolytes make a big difference in how you feel and how well your body functions. They also make sure there's the perfect amount of fluid inside and outside of your cells.
- Calcium is the most abundant mineral in the human body. Your body needs calcium to maintain the structure and strength of you bones and teeth, clot blood, contract muscles, and maintain normal heart rhythm. Food sources: dairy products, leafy greens, tofu and soy products, sardines and almonds.
- Magnesium plays a role in more than 300 chemical reactions that are crucial to your body's overall health and well-being. Your body needs magnesium to convert food into energy, relax and contract your muscles, maintain a healthy nervous system, and support bone health and density. Food sources: Pumpkin seeds, spinach,
black beans(not keto), cashews, and almonds. - Sodium is a key component of table salt, which is know as sodium chloride. It is essential for human health. Your body needs sodium to transport nutrients across the intestinal lining into the bloodstream, maintain proper fluid balance, contract and relax muscles, and send signals between nerve cells. Food sources: unrefined, ancient sea salt.
- Chloride is the second half of the duo that makes up salt, and it's part of the reason salt enhances the flavors of food. 😋 Chloride interacts with taste receptors on the tongue in a way that balances and brings out other flavors. (Probably why I salt EVERYTHING). Your body needs chloride to regulate white blood cells that contribute to the body's immune response, digest food, maintain proper nerve function, and support balanced pH of bodily fluids. Food sources: salt, seaweed,
rye bread(not keto), and olives. - Potassium is the third most abundant mineral in your body, and most of this potassium (about 98%) is found inside your cells. Your body needs potassium to maintain the balance of fluids and electrolytes within the body, keep your kidneys functioning properly, help regulate blood pressure, and support a health heart rhythm. Food sources:
bananas(not keto), avocado, spinach,sweet potato(not keto), and salmon.
Everyone needs to replenish electrolytes, but it is extra important when you are following a keto lifestyle. A low-carb lifestyle triggers changes in your body's fluid and electrolyte balance.
I have a couple of favorite brands of electrolyte drink mixes that I use. I get this one at Sprouts and Walmart: Ultima Replenisher. They have several flavors, it is zero carb and is sweetened with stevia, not aspartame. I dilute it with more water because a whole stick is way too sweet for me, but I still feel the benefits from it - especially when I'm depleted.
In a pinch, Gatorade Zero works, but it has 1 carb and sucralose (aspartame) in it, so I try to stay away.
I hope this helps! I know I definitely learned a thing or two. Happy Wednesday, friends!
**None of the sources in this post are sponsored.
