What are electrolytes

They say you need to drink sports drinks after a hard game in order to replenish your electrolytes, but just what are electrolytes?

In physiology, the primary ions of electrolytes are sodium(Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), chloride (Cl−), hydrogen phosphate (HPO42−), and hydrogen carbonate (HCO3−). The electric charge symbols of plus (+) and minus (−) indicate that the substance in question is ionic in nature and has an imbalanced distribution of electrons, which is the result of chemical dissociation.

Electrolytes are crucial for critical for nerve and muscle function.

Both muscle tissue and neurons are considered electric tissues of the body. Muscles and neurons are activated by electrolyte activity between the extracellular fluid or interstitial fluid, and intracellular fluid. Electrolytes may enter or leave the cell membrane through specialized protein structures embedded in the plasma membrane called ion channels. For example, muscle contraction is dependent upon the presence of calcium (Ca2+), sodium (Na+), and potassium (K+). Without sufficient levels of these key electrolytes, muscle weakness or severe muscle contractions may occur.

Electrolyte balance is maintained by oral, or in emergencies, intravenous (IV) intake of electrolyte-containing substances, and is regulated by hormones, generally with the kidneys flushing out excess levels. In humans, electrolyte homeostasis is regulated by hormones such as antidiuretic hormone, aldosterone and parathyroid hormone. Serious electrolyte disturbances, such as dehydration and overhydration, may lead to cardiac and neurological complications and, unless they are rapidly resolved, will result in a medical emergency.

Electrolyte drinks containing sodium and potassium salts replenish the body's water and electrolyte levels after dehydration caused by exercise, excessive drinking, diaphoresis, diarrhea, vomiting, intoxication or starvation. Athletes exercising in extreme conditions (for three or more hours continuously e.g. marathon or triathlon) who do not consume electrolytes risk dehydration (or hyponatremia).

Electrolytes are commonly found in fruit juices, sports drinks, tomato soup and many fruits and vegetables (e.g. potatoes, avocados).

So here's the thing to keep in mind though before you go grabbing a sports drink. Really a sports drink should be used as a last resort because when you consider all the sugar you get in a sports drink you really negate all the benefits you gain during your exercise sessions. So unless you are going on a three hour marathon just keeping hydrated with water and eating a balanced meal on a regular basis with fruits and vegetables should be all you need in most cases. Sugar after all is the biggest enemy to losing weight, and fructose in sugar will increase your aging process on top of creating all kinds of other health issues. So unless you sweat a whole lot in a normal thirty minute to hour workout you should more than likely stick with water over your average sugar loaded sports drink.

Some things to consider about sports drinks from the Doctor Mercola site.

Sports drinks are up to 30 times more erosive to your teeth than water. They also often contain high-fructose corn syrup.

One study from the University of California at Berkeley's Robert C. and Veronica Atkins Center for Weight and Health even found that students who drink one 20-ounce sports drink every day for a year could gain 13 pounds!

And if your sports drink is low calorie and sugar-free, be warned that it likely contains an artificial sweetener, which is even worse for you than high-fructose corn syrup or sugar.

Most also contain loads of processed salt, which is there to replenish the electrolytes you lose while sweating. However, unless you’re sweating profusely and for a prolonged period, that extra salt is simply unnecessary, and possibly harmful.

Because salt intake typically increases your thirst, drinking most sports drinks will not quench your thirst while you exercise.

And according to the Doctor Mercola site

.Less than 1 percent of those who use sports drinks actually benefit from them.

If you exercise for 30 minutes a day, at a moderate intensity, water is the best thing to help you stay hydrated. It’s only when you’ve been exercising for longer periods, such as 60 minutes or more, or at an extreme intensity, such as on a very hot day or at your full exertion level, that you may need something more than water to replenish your body.

Again, the only time you should resort to these drinks is after vigorous exercise, such as cardiovascular aerobic activity, for a minimum of 45 minutes to an hour, and you’re sweating profusely as a result of that activity.

Anything less than 45 minutes will not result in a large enough fluid loss to justify using these high-sodium, high-sugar drinks.

So in summary get your electrolytes in your diet if at all possible its probably going to be much healthier in the long run.

sources: wiki
Doctor Mercola

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