electrolytes Archives - Healthy Green Athlete Holistic Health and Sports Nutrition for Adult Athletes Sun, 28 Aug 2022 19:42:26 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://www.healthygreenathlete.com/wp-content/uploads/2020/08/sage-green-leaf.png electrolytes Archives - Healthy Green Athlete 32 32 181752975 4 Easy Ways to Maintain Fluid and Electrolyte Balance https://www.healthygreenathlete.com/nutrition/fluid-and-electrolyte-balance/ https://www.healthygreenathlete.com/nutrition/fluid-and-electrolyte-balance/#comments Wed, 14 Jul 2021 17:05:56 +0000 https://www.healthygreenathlete.com/?p=5138 As I outlined in this post, electrolytes are crucial minerals needed for the proper function of the human body.  These minerals support skeletal muscles, the heart and the entire nervous system.  An athlete that is deficient in these minerals may be unable to maintain fluid and electrolyte balance in their body.  When this happens, the athlete will become dehydrated and performance will suffer. They will experience symptoms such as fatigue, weakness, difficulty concentrating, slow reaction time, and muscle cramping.  To prevent these and ensure optimum athletic performance, adult athletes need to ensure they are meeting their hydration and micronutrient needs.  Here are some natural ways for athletes to maintain electrolyte balance and prevent dehydration. 1. Be mindful of your salt. Two of the main electrolytes needed for biological function are sodium and chloride, which are both found in naturally occurring salts. Both minerals help to maintain proper blood volume, blood pressure and pH of body fluids.  They also help to maintain the fluid and electrolyte balance between the intracellular and extracellular spaces of your body.    Large amounts of sodium and chloride are lost in sweat so athletes that sweat profusely should make sure they are replenishing them.  The type of salt consumed is important, though.  Table salt is typically heavily processed so it is stripped of other naturally-occurring minerals.  Plus, they usually contain artificial anti-clumping chemicals.   The best salts are those that are natural and unprocessed or unrefined.  Examples include sea salt and pink Himalayan salt.  These options contain less sodium per serving than table salt.  They also contain other trace minerals such as zinc, iron, potassium, magnesium and calcium.  Another great way to consume natural salt is to consume salty foods such as seafood, seaweed, saltwater fish, olives, pickles, fermented vegetables.  Salt is a great source of sodium and chloride which are both necessary for proper muscle, heart and nervous system function.  But too much of these minerals can have negative effects.  High sodium levels can lead to hypertension and heart problems.  High chloride levels can lead to drying of mucous membranes excessive thirst and muscle weakness.  Also Read: 5 Daily Habits to Build a Strong Immune System Too much salt consumption over a long period of time can increase the risks of stroke or kidney disease and cause calcium to leach out of the body.  To avoid foods that contain processed table salt, and make sure you’re consuming a little bit of salt in its natural state (i.e. unprocessed) every day.  On days that you sweat a lot, slightly increase your salt intake.   2. Eat mineral rich foods. A diet consisting of a variety of plant and animal foods that are unprocessed or minimally processed means that you’re most likely getting a good dose of all of the essential vitamins and minerals.  This includes those minerals that serve as electrolytes in the body.  The following are foods that are rich in electrolyte minerals.  These would also be excellent options to replenish these important substances before, during, or after an intense workout:  bananas coconut water squash dark leafy greens   celery watermelon almonds salmon yogurt 3. Keep a high-quality electrolyte supplement nearby at all times. Once fatigue and weakness start to kick in you’ll want to replenish your body with a healthy dose of electrolytes.  Similarly, if you know you’re going to be putting in some work, prepare your body for battle with some additional electrolytes. With regards to electrolytes, the supplement industry was once dominated by sugary sports drinks.  But, thankfully, times have changed.  Now the sports nutrition industry is flooded with healthier options that naturally hydrate and replenish without all the added sugar or artificial ingredients.   Many of them come in flavored powders that make it very convenient to replenish after a hard workout and maintain fluid and electrolyte balance.  Here are my favorites:   Ultima Replenisher – this one is great for ketogenic athletes and around $0.47/serving on Amazon or $0.32/serving on Thrive Market with autoship. My favorite flavors are the Cherry Pomegranate and the Pink Lemonade.  Key Nutrients Electrolyte Replenishment Drink – Another great option for keto athletes since it’s sweetened with stevia and only costs around $0.33 per serving on Amazon. The peach mango flavor is delish!  Liquid IV Hydration Multiplier – There’s something about this concoction that just makes me feel like a superhuman.  It does contain 11 grams of carbohydrates per serving from the added cane sugar and dextrose but those carbs are important for the recovery and performance of carb-adapted athletes.   At just over $1/serving, these stick packs can get pricey. For high-intensity or long-duration athletes, however, I think they are very much worth it.  4. Add magnesium to your bedtime routine. Magnesium is a mineral that acts as an electrolyte but also is needed for more than 300 biological reactions.  It maintains nerve and muscle function and stabilizes blood sugar levels.  It also promotes strong bones and a strong heart and prevents muscle cramping.   Scientists have found that most athletes are magnesium deficient.  This deficiency results when magnesium-rich foods are not consumed regularly.  This amazing mineral, especially when combined with zinc, activates the parasympathetic nervous system.  This means it can have a very calming and relaxing effect.  Therefore, I would recommend supplementing with it before bed to help with sleep quality in addition to helping maintain fluid and electrolyte balance.   Here are my favorite magnesium supplements that address mineral deficiencies, prevent dehydration and improve the quality of sleep:  True Athlete ZMA with Theanine – This supplement contains high-quality ingredients that ease me into sleep and don’t make me groggy the next day. Definitely worth the $0.45/serving.  Ancient Minerals Magnesium Lotion or Spray – In my opinion, this is hands-down the best magnesium supplement available on the market right now.   It’s a topical application so you apply it right before bed.  You can apply it anywhere, but I like to spray the bottoms of my feet when I get into bed.  I should warn you that it may stain/lighten dark-colored sheets.  My set of dark gray cotton sheets has some slightly faded spots where my feet would be that don’t come out when I wash them.   New Chapter Magnesium + Ashwagandha – This has been my favorite supplement so far because it combines the power of magnesium with the adaptogenic power of ashwagandha.   This herb helps the body respond to stress and has grounding benefits – both are excellent things for getting good quality sleep.  To learn more about ashwagandha and other grounding foods, read this post.  

The post 4 Easy Ways to Maintain Fluid and Electrolyte Balance appeared first on Healthy Green Athlete.

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As I outlined in this post, electrolytes are crucial minerals needed for the proper function of the human body.  These minerals support skeletal muscles, the heart and the entire nervous system.  An athlete that is deficient in these minerals may be unable to maintain fluid and electrolyte balance in their body.  When this happens, the athlete will become dehydrated and performance will suffer. They will experience symptoms such as fatigue, weakness, difficulty concentrating, slow reaction time, and muscle cramping. 

To prevent these and ensure optimum athletic performance, adult athletes need to ensure they are meeting their hydration and micronutrient needs.  Here are some natural ways for athletes to maintain electrolyte balance and prevent dehydration.

1. Be mindful of your salt.

Two of the main electrolytes needed for biological function are sodium and chloride, which are both found in naturally occurring salts. Both minerals help to maintain proper blood volume, blood pressure and pH of body fluids.  They also help to maintain the fluid and electrolyte balance between the intracellular and extracellular spaces of your body.   

Large amounts of sodium and chloride are lost in sweat so athletes that sweat profusely should make sure they are replenishing them.  The type of salt consumed is important, though.  Table salt is typically heavily processed so it is stripped of other naturally-occurring minerals.  Plus, they usually contain artificial anti-clumping chemicals.  

The best salts are those that are natural and unprocessed or unrefined.  Examples include sea salt and pink Himalayan salt.  These options contain less sodium per serving than table salt.  They also contain other trace minerals such as zinc, iron, potassium, magnesium and calcium.  Another great way to consume natural salt is to consume salty foods such as seafood, seaweed, saltwater fish, olives, pickles, fermented vegetables. 

Salt is a great source of sodium and chloride which are both necessary for proper muscle, heart and nervous system function.  But too much of these minerals can have negative effects.  High sodium levels can lead to hypertension and heart problems.  High chloride levels can lead to drying of mucous membranes excessive thirst and muscle weakness. 

Also Read: 5 Daily Habits to Build a Strong Immune System

Too much salt consumption over a long period of time can increase the risks of stroke or kidney disease and cause calcium to leach out of the body.  To avoid foods that contain processed table salt, and make sure you’re consuming a little bit of salt in its natural state (i.e. unprocessed) every day.  On days that you sweat a lot, slightly increase your salt intake.  

2. Eat mineral rich foods.

A diet consisting of a variety of plant and animal foods that are unprocessed or minimally processed means that you’re most likely getting a good dose of all of the essential vitamins and minerals.  This includes those minerals that serve as electrolytes in the body.  The following are foods that are rich in electrolyte minerals.  These would also be excellent options to replenish these important substances before, during, or after an intense workout: 

  • bananas
  • coconut water
  • squash
  • dark leafy greens  
  • celery
  • watermelon
  • almonds
  • salmon
  • yogurt
3. Keep a high-quality electrolyte supplement nearby at all times.

Once fatigue and weakness start to kick in you’ll want to replenish your body with a healthy dose of electrolytes.  Similarly, if you know you’re going to be putting in some work, prepare your body for battle with some additional electrolytes.

With regards to electrolytes, the supplement industry was once dominated by sugary sports drinks.  But, thankfully, times have changed.  Now the sports nutrition industry is flooded with healthier options that naturally hydrate and replenish without all the added sugar or artificial ingredients.   Many of them come in flavored powders that make it very convenient to replenish after a hard workout and maintain fluid and electrolyte balance.  Here are my favorites:  

  • Ultima Replenisher – this one is great for ketogenic athletes and around $0.47/serving on Amazon or $0.32/serving on Thrive Market with autoship. My favorite flavors are the Cherry Pomegranate and the Pink Lemonade. 
  • Key Nutrients Electrolyte Replenishment Drink – Another great option for keto athletes since it’s sweetened with stevia and only costs around $0.33 per serving on Amazon. The peach mango flavor is delish! 
  • Liquid IV Hydration Multiplier – There’s something about this concoction that just makes me feel like a superhuman.  It does contain 11 grams of carbohydrates per serving from the added cane sugar and dextrose but those carbs are important for the recovery and performance of carb-adapted athletes.   At just over $1/serving, these stick packs can get pricey. For high-intensity or long-duration athletes, however, I think they are very much worth it. 
4. Add magnesium to your bedtime routine.

Magnesium is a mineral that acts as an electrolyte but also is needed for more than 300 biological reactions.  It maintains nerve and muscle function and stabilizes blood sugar levels.  It also promotes strong bones and a strong heart and prevents muscle cramping.   Scientists have found that most athletes are magnesium deficient.  This deficiency results when magnesium-rich foods are not consumed regularly. 

This amazing mineral, especially when combined with zinc, activates the parasympathetic nervous system.  This means it can have a very calming and relaxing effect.  Therefore, I would recommend supplementing with it before bed to help with sleep quality in addition to helping maintain fluid and electrolyte balance.  

Here are my favorite magnesium supplements that address mineral deficiencies, prevent dehydration and improve the quality of sleep: 

  • True Athlete ZMA with Theanine – This supplement contains high-quality ingredients that ease me into sleep and don’t make me groggy the next day. Definitely worth the $0.45/serving. 
  • Ancient Minerals Magnesium Lotion or Spray – In my opinion, this is hands-down the best magnesium supplement available on the market right now.   It’s a topical application so you apply it right before bed.  You can apply it anywhere, but I like to spray the bottoms of my feet when I get into bed.  I should warn you that it may stain/lighten dark-colored sheets.  My set of dark gray cotton sheets has some slightly faded spots where my feet would be that don’t come out when I wash them.  
  • New Chapter Magnesium + Ashwagandha – This has been my favorite supplement so far because it combines the power of magnesium with the adaptogenic power of ashwagandha.   This herb helps the body respond to stress and has grounding benefits – both are excellent things for getting good quality sleep.  To learn more about ashwagandha and other grounding foods, read this post.
 

The post 4 Easy Ways to Maintain Fluid and Electrolyte Balance appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/fluid-and-electrolyte-balance/feed/ 5 5138 Importance of Electrolytes for Sports Performance https://www.healthygreenathlete.com/nutrition/importance-of-electrolytes/ https://www.healthygreenathlete.com/nutrition/importance-of-electrolytes/#respond Wed, 14 Jul 2021 14:49:59 +0000 https://www.healthygreenathlete.com/?p=5111 The importance of electrolytes for sports and health cannot be underestimated. This article answers all all of your What, Why, When and How questions about electrolytes. Electrolytes are charged mineral ions that generate electrical activity in cells and tissues, specifically muscles and nerves.   The main electrolytes that are only obtained from the diet and have an impact on cellular function are sodium, potassium, chloride, phosphate and magnesium. This post discusses the importance of electrolytes for sports performance and how best to replenish them.   What role do electrolytes play in the human body? Six essential minerals are considered to be electrolytes because when dissolved in water, they conduct electricity. These minerals include sodium, potassium, calcium, chloride, phosphate, and magnesium. Since our cells are designed to conduct electrical currents, these minerals (in the form of positively and negatively charged ions) serve as the energetic driver of thousands of biological reactions in the body that allow us to move, think and feel. Also Read: 5 Daily Habits to Build a Strong Immune System The function of skeletal muscles, the heart and the nervous system are dependent on a transfer of electrical charges or impulses between extracellular fluid (outside of cells) and intracellular fluid (inside of cells).   An imbalance of electrolytes can disrupt muscle function, heart function, pH levels, reaction time, and level of hydration.  Why do I need to replenish electrolytes? Electrolytes are dissolved in water so when the body loses water, electrolytes are also lost.  Fluids are lost via the excretory system which means they exit the body along with waste products through sweat, urine and feces.   Many are also lost through vomiting when severely dehydrated or sick.  When should I replenish electrolytes? If your diet consists of primarily whole foods from a variety of different nature-based sources such as fruits, vegetables, meat, eggs, nuts, seeds, whole grains, legumes, then you may not need to think about electrolyte imbalance since you’re replenishing minerals through food.  Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness  If you workout often or engage in intense exercise, it’s not a bad idea to ramp up your electrolyte intake to account for the excess loss. If you are also the type that sweats a lot or lives in an environment that is hot, humid, or high altitude, you’ll want to replenish those electrolytes as well since those conditions tend to dehydrate the body faster than someone who doesn’t perspire a lot and lives in a cold, coastal climate.  Similarly, if you are severely dehydrated or experiencing a significant loss of fluid through vomiting, fever, and/or diarrhea, this is a good time to replenish with not just electrolytes, but all of the essential vitamins and minerals. The bottom line is, the more fluid you lose, the more you’ll want to replenish with water to replace the fluid AND the electrolytes that were dissolved in that fluid. What are the symptoms of an electrolyte deficiency? The best way to determine whether you have an electrolyte deficiency or not is through a blood test that tests for vitamin and mineral deficiencies.  Symptoms of minor electrolyte deficiencies that can impact performance are muscle cramping, difficulty focusing, nausea, weakness, constipation, stiff joints, lack of perspiration.  If you’re experiencing any of the following symptoms, you may have a bigger problem and perhaps should discuss a blood test with your doctor:  Irregular and/or rapid heartbeat Hallucinations Chronic muscle spasms Convulsions Sudden blood pressure changes Bone disorders Nervous system disorders (seizures, confusion, loss of feeling or tingling, double vision, memory loss, Sudden lack of coordination) How can I best replenish my supply of electrolytes? Most of these minerals are naturally occurring in freshwater and nature-based foods. The type of treatment used to clean or soften tap water and bottled water may remove many of these important minerals, and the quality of the soil where foods grow can also influence mineral content. Here are some quick tips for ensuring that your body’s electrolytes are in balance.  If you want to learn more about the healthiest ways for athletes to maintain electrolyte balance, check out this post.  Upgrade your salt quality Eat foods that are high in minerals Replenish with high-quality electrolytes when sweating or fighting illness Add magnesium to your sleep routine 

The post Importance of Electrolytes for Sports Performance appeared first on Healthy Green Athlete.

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The importance of electrolytes for sports and health cannot be underestimated. This article answers all all of your What, Why, When and How questions about electrolytes.

Electrolytes are charged mineral ions that generate electrical activity in cells and tissues, specifically muscles and nerves.   The main electrolytes that are only obtained from the diet and have an impact on cellular function are sodium, potassium, chloride, phosphate and magnesium. This post discusses the importance of electrolytes for sports performance and how best to replenish them.  

What role do electrolytes play in the human body?

Six essential minerals are considered to be electrolytes because when dissolved in water, they conduct electricity. These minerals include sodium, potassium, calcium, chloride, phosphate, and magnesium.

Since our cells are designed to conduct electrical currents, these minerals (in the form of positively and negatively charged ions) serve as the energetic driver of thousands of biological reactions in the body that allow us to move, think and feel.

Also Read: 5 Daily Habits to Build a Strong Immune System

The function of skeletal muscles, the heart and the nervous system are dependent on a transfer of electrical charges or impulses between extracellular fluid (outside of cells) and intracellular fluid (inside of cells).   An imbalance of electrolytes can disrupt muscle function, heart function, pH levels, reaction time, and level of hydration. 

Why do I need to replenish electrolytes?

Electrolytes are dissolved in water so when the body loses water, electrolytes are also lost.  Fluids are lost via the excretory system which means they exit the body along with waste products through sweat, urine and feces.   Many are also lost through vomiting when severely dehydrated or sick. 

When should I replenish electrolytes?

If your diet consists of primarily whole foods from a variety of different nature-based sources such as fruits, vegetables, meat, eggs, nuts, seeds, whole grains, legumes, then you may not need to think about electrolyte imbalance since you’re replenishing minerals through food. 

Also Read: 7 Anti-Inflammatory Foods for Optimum Wellness 

If you workout often or engage in intense exercise, it’s not a bad idea to ramp up your electrolyte intake to account for the excess loss. If you are also the type that sweats a lot or lives in an environment that is hot, humid, or high altitude, you’ll want to replenish those electrolytes as well since those conditions tend to dehydrate the body faster than someone who doesn’t perspire a lot and lives in a cold, coastal climate. 

Similarly, if you are severely dehydrated or experiencing a significant loss of fluid through vomiting, fever, and/or diarrhea, this is a good time to replenish with not just electrolytes, but all of the essential vitamins and minerals.

The bottom line is, the more fluid you lose, the more you’ll want to replenish with water to replace the fluid AND the electrolytes that were dissolved in that fluid.

What are the symptoms of an electrolyte deficiency?

The best way to determine whether you have an electrolyte deficiency or not is through a blood test that tests for vitamin and mineral deficiencies.  Symptoms of minor electrolyte deficiencies that can impact performance are muscle cramping, difficulty focusing, nausea, weakness, constipation, stiff joints, lack of perspiration.

 If you’re experiencing any of the following symptoms, you may have a bigger problem and perhaps should discuss a blood test with your doctor: 

  • Irregular and/or rapid heartbeat
  • Hallucinations
  • Chronic muscle spasms
  • Convulsions
  • Sudden blood pressure changes
  • Bone disorders
  • Nervous system disorders (seizures, confusion, loss of feeling or tingling, double vision, memory loss, Sudden lack of coordination)
How can I best replenish my supply of electrolytes?

Most of these minerals are naturally occurring in freshwater and nature-based foods. The type of treatment used to clean or soften tap water and bottled water may remove many of these important minerals, and the quality of the soil where foods grow can also influence mineral content.

Here are some quick tips for ensuring that your body’s electrolytes are in balance.  If you want to learn more about the healthiest ways for athletes to maintain electrolyte balance, check out this post. 

  • Upgrade your salt quality
  • Eat foods that are high in minerals
  • Replenish with high-quality electrolytes when sweating or fighting illness
  • Add magnesium to your sleep routine 
importance of electrolytes

The post Importance of Electrolytes for Sports Performance appeared first on Healthy Green Athlete.

]]> https://www.healthygreenathlete.com/nutrition/importance-of-electrolytes/feed/ 0 5111