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Electrolytes are the minerals like sodium, chloride, potassium, calcium, phosphate and magnesium with an electrical charge on which many body functions rely. They are present in blood, tissue, and other bodily fluid. These are important to perform many significant function in the body like blood pressure regulation, and hydration. They are also important for nerves and muscle function and balancing the body’s acidic and basic (pH) levels.
Electrolyte can maintain by taking a balance diet, rich in electrolytes. Some people like athletes or those who are ill, required additional intake of electrolytes. Some drinks are naturally rich in electrolytes, while others undergo special formulation to provide electrolytes.
Recommended amount of electrolytes
People are required to maintain the amount of electrolyte daily in the body. The recommended amount are as follows:
Sodium: Maximum of 2,300 mg.
Chloride: Roughly the same as sodium.
Potassium: The National Institutes of Health (NIH) recommends 2,600 mg for adult females and 3,400 mg for adult males.
Calcium: The NIH recommends
1,000 mg- people aged 19–50 years and males aged 51–70 years
1,200 mg - females aged 51 years and older and males aged 71 years and older.
Phosphate: Adults aged 19 years and older require 700 mg.
Magnesium: The NIH recommends
310 mg for females and 400 mg for males aged 19–30 years,
320 mg for females and 420 mg for males aged 31 years and older.
Women’s who are pregnant or breastfeeding may need higher or lower amounts as per the doctor advice.
Beverages rich in electrolytes
- Oral electrolyte solutions
Oral electrolyte solutions are the commonly used solution, which is a of commercial electrolyte drink. It is typically formulated with the optimal balance of electrolytes and sugar to help people recover from dehydration. These are mostly recommended in children or adults with vomiting or diarrhea. 8-ounce serving of a commercial oral electrolyte solution contain:
244 mg of sodium
184 mg potassium
294 mg of chloride
- Cow’s milk
Cow’s milk is naturally rich in electrolytes, including sodium, potassium and calcium. It is also good source of macronutrients. According to the U.S. Department of Agriculture’s Food and Nutrient Database for Dietary Studies (FNDDS), 1 cup of regular whole cow’s milk provides:
300 milligrams (mg) of calcium
92.7 mg of sodium
366 mg of potassium
- Fruit juice
Fruit juices such as orange juice, cherry juice, and watermelon juice are all good sources of magnesium, potassium, and phosphorus. They are also good source of antioxidants and vitamins. Most fruit juices are high is sugar and low in sodium, so cannot be considered as suitable to replace sodium lost during sweat. According to the FNDDS, the average school container (124 grams) of 100% orange juice provides:
13.6 mg of magnesium
221 mg of potassium
34.7 mg of phosphorus
- Coconut water
Coconut water is another source of certain electrolytes, specifically potassium, calcium, sodium, and magnesium. According to FNDDS, 240 g of unsweetened coconut water contains:
396 mg of potassium
16.8 mg of calcium
62.4 mg of sodium
14.4 mg of magnesium
How to Prepare Electrolyte at home- There are a variety of ways, people can make their own electrolyte drinks at home. People can choose fruits and vegetables to prepare smoothies which can act as electrolytes.
Smoothies
Fruit or vegetable smoothies are easy and popular way to replenish electrolytes at home. People can choose fruits like banana and avocado and vegetables like spinach and kale which are high in electrolytes,
Oral rehydration recipe
This is the other way to prepare electrolyte solution at home by mixing the following ingredients:
1 liter of water
6 teaspoons (tsp) of sugar
½ tsp of salt
Foods rich in Electrolyte- Many foods and drinks contain electrolytes, including:
Spinach, kale, and collard greens- rich in calcium and magnesium.
Avocado, sweet potato, and squash are rich in potassium. good source of phosphorus and magnesium, and potassium.
Bananas, dried apricots, prunes- high in potassium.
Cheese, yogurt, and other forms of dairy- good sources of calcium and other electrolytes, such as magnesium, sodium, and phosphorous.
Nuts, seeds, and nut or seed butters- good source of magnesium
Lentils, kidney beans, and soybeans-contain magnesium, potassium, and phosphorous.
Table salt contains approximately 40% sodium and 60% chloride. Salty foods, such as olives and pickles, are also a source of these electrolytes.
Benefits and Risk of electrolyte
When the electrolyte levels become too high or too low, it can cause an electrolyte imbalance. In this case the body may become dehydrated (have too little water) or overhydrated (have too much water). If a person do not consume sufficient electrolyte, may experience many symptoms like shortness of breath, rapid heart rate, or an irregular heartbeat or blood pressure change and needs to visit doctor. While regularly consuming electrolyte drinks i.e. more than is necessary, it leads to hypernatremia, hyperkalemia, or hypercalcemia. These are when a person has too much sodium, potassium, or calcium in the blood. It is important to ensure a balance electrolyte to avoid any harmful effects in the body.
Summary
Electrolytes are essential minerals that play important role to perform many functions in the body. It is important to maintain a balance electrolyte in the body to avoid any harmful effects. Electrolytes can be consumed from many drinks and foods available. Typically, people can get sufficient levels of electrolytes from their diet. People can make an electrolyte-rich beverage at home by mixing salt, sugar, and water. If found any concerns about electrolyte level, one should contact their doctor.
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