Electrolytes: Be Safe in the Summer Heat!

​Is it getting hot where you live?  Then you'll want to think about safety on the steamy, sweaty days.  It's also very important if you're in a dry climate and may not notice how much you're sweating. When you or your family members are outdoors working, gardening, playing sports, at the pool or beach, the park, or anywhere else where you'll be exposed to heat, be aware of importance of electrolyte balance.

What are electrolytes?

Electrolytes are mineral salts that conduct electricity when dissolved in water.  They are sodium, chloride, potassium, phosphate, and calcium.

They have several jobs in your body.  Electrolytes regulate:

• water balance and distribution
• kidney and adrenal gland function
• acid-base balance
• muscle and nerve cell functions
• heart function

Electrolytes must be in specific concentrations in your body in order for it to function properly. Sodium and chloride are predominantly found in the extra-cellular fluid (outside the cell), and potassium and phosphate are normally found within the cellular fluid.  To maintain proper balance, your cells make frequent adjustments by moving electrolytes and water into or out of the cells.

Sodium and chloride are the body's principal electrolytes.  
They play a huge role in fluid balance.  They readily join together via chemical bonds to make salt (sodium chloride). 

A deficiency in these electrolytes is called hyponatremia.  It can be caused by:

• inadequate salt intake
• when sodium chloride is lost from excessive sweating
• excess water consumption (without additional sodium intake)

 
This can occur if you're outside sweating for many hours, and in athletes, especially those involved in endurance sports such as marathon running. The symptoms can include: nausea, dizziness, muscle cramps, and in severe cases, coma.

Potassium is the most important dietary electrolyte.
A potassium shortage results in a lower level of stored glycogen (the storage form of blood-sugar in the muscles and liver).  Glycogen is used by exercising muscles for energy, so a deficiency will produce fatigue and muscle weakness. Other signs are mental confusion, irritability, weakness, heart disturbances, and problems with muscle contraction.

The amount of potassium lost in sweat can be significant, especially in the heat. Athletes have higher potassium needs.  Because up to 3g of potassium can be lost in one day of sweating, Dr. Michael Murray recommends a daily intake of at least 4 g of potassium.

The best food sources of potassium include legumes, potatoes, seafood, dairy, meat, many fruits and vegetables, and the most popular among athletes... bananas!
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​Water is Critical in the Heat & for Athletes

The water in your body regulates its temperature.  In cases of heat, you perspire in order for the heat energy contained in your sweat to be eliminated via the cooling process of evaporation.  In athletics, the excess heat generated by metabolism must be removed via sweat so the body's temperature does not rise.  

It is especially important for infants, children, the elderly, athletes, and anyone sweating a lot to have adequate water intake, because they are at risk for dehydration.  

The body is not very tolerant of water loss.  A loss as little as 2% of body weight in water can lead to dehydration complications.  (Click for a list of dehydration symptoms.)

Water losses need to be prevented before time spent in the heat or exercising, plus replenished during and after.  The National Athletic Trainers' Association recommends that adult athletes consume 2-3 cups of fluid two to three hours before exercise.  More fluids during and after exercise, also.

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​Sports drinks are NOT the answer!

These drinks are as bad as soda! Scientists know that glucose (sugar) must be present for sodium to be absorbed.  That's why sports drinks originally contained both glucose and salt. Nowadays, they are laden with high-fructose corn syrup (which is about half glucose and fructose) or artificial sweeteners, plus so many awful chemical additives, artificial colors and flavors. Avoid these like the plague!  

Nutrition experts do recommend that athletes replenish body fluids with both healthy carbohydrates (natural sugars) and electrolytes. (Eating healthy carbs after a workout is good for muscle recovery, too. They replenish the used glycogen stores.) Nowadays, sugar/carbohydrates aren't exactly hard to come by, so that's not usually a problem. However, adding some honey and/or maybe some fruit to your electrolyte-water sounds delicious!

How to Get in Your Electrolytes

Water loss (sweating) can lead to electrolyte loss. ​ In addition to foods that are rich in mineral electrolytes, you may need to supplement with them, especially if you've been drinking lots of water to keep cool (which can dilute your electrolytes even further).

Salt is vital for electrolytes, but NOT refined table salt. It's been so heavily processed that it's stripped of all the trace minerals, plus it may be bleached. Yuck! And additives are also usually incorporated to prevent clumping or caking.  ​
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Electrolyte Supplements:

Redmond Real sea salt, on the other hand, not only has sodium and chloride, but also many other important trace minerals.  I keep some real salt in my purse and have been known to just throw some in my mouth followed by a glass of water.  It does the trick!  (It contains over 60 different trace minerals.)​

​Redmond Real sea salt is also the same salt I put in my salt shaker at home and use in my recipes. It's delicious! Read my article: Table Salt vs. Natural Sea Salts: What the Difference Means for your Health

Celtic Sea Salt Electrolyte Powder Drink Mix is crushed, powdery sea salt.  Mix a couple of scoops into your water.  
​Easy, peasy!

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Pure coconut water has a nice amount of electrolytes.  It's best served chilled and is great by itself or in a vegetable smoothie after a long day in the sun!  (Avoid the refined types and those with chemical additives.)

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Trace Minerals Endure are drops you put in your drinks.  
​They're great for before, during, and after exercise and anytime you need them.

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Electrolyte Stamina are tablets to swallow.  Keep a bottle in your gym, soccer, tennis, karate, or other sports bag!
These are especially convenient for when you're out on a day trip, or hike.  Just pack a few and you're good to go!

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​Make your own electrolyte capsules

You can even save some money in the long run by making your own electrolyte capsules. No fancy pill maker needed!  Just fill some empty capsules with mineral-rich, unrefined Real Sea Salt.  
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It's easy: Pour some sea salt into a bowl, scoop some salt into the large half of a capsule, and snap the small half on.  Voila! 
(Be sure not to use any "wet" sea salt brands.  They would melt the capsule.)

​They are best taken with some food in your stomach.
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​Information Sources:
Encyclopedia of Healing Foods, By Michael T. Murray, Joseph Pizzorno, Lara Pizzorno
Nutritional Sciences: From Fundamentals to Food, By Michelle McGuire, Kathy A. Beerman

​Medical disclaimer: Check with your doctor if you have any medical condition that may warrant a low salt intake.  Note: it's often refined salt, not sea salt, that raises health concerns.

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