An electrolyte is a medium
containing ions that is electrically conducting through the movement of those
ions, but not conducting electrons. This includes most soluble salts, acids, and
bases dissolved in a polar solvent, such as water. Upon dissolving, the
substance separates into cations and anions, which disperse uniformly throughout
the solvent. Solid-state electrolytes also exist. In medicine and sometimes in
chemistry, electrolytes have a natural positive or negative electrical charge
when dissolved in water. They help your body regulate chemical reactions,
maintain the balance between fluids inside and outside your cells, and more.
They’re also a key way to diagnose a wide range of medical conditions and
diseases. Electrolytes are very much important for human body because they help:
• Balance the amount of water in our body
• Balance our body's acid/base (pH) level
• Move nutrients into our cells
• Move wastes out of our cells
• Make sure that our nerves, muscles, the heart, and the brain work properly
As human body is about 60% water, which means nearly every fluid and cell in
human body contains electrolytes. They help regulate chemical reactions,
maintain the balance between fluids inside and outside cells in the body, and
more. You get electrolytes or their components from what you eat and drink. Your
kidneys filter excess electrolytes out of your body and into urine. You also
lose electrolytes when you sweat. Sodium, calcium, potassium, chloride,
phosphate, bicarbonate and magnesium are all electrolytes. You get them from the
foods we eat and the fluids you drink. The levels of electrolytes in your body
can become too low or too high. This can happen when the amount of water in your
body changes. The amount of water that you take in, should equal the amount you
lose. If something upsets this balance, you may have too little water
(dehydration) or too much water (over hydration). Some medicines, vomiting,
diarrhea, sweating, and liver or kidney problems can all upset your water
balance.
There are several key elements that your body needs to maintain normal
electrolyte levels. The following are the major elements, marked as positive (+)
or negative (-):
1. Sodium (+): Sodium is the most abundant electrolyte ion found in the body.
Sodium helps your cells to maintain the right balance of fluid and to absorb
nutrients. Hypernatremia (too much sodium) can cause confusion or behavior
changes, unusually strong reflexes and loss of muscle control, seizures and
coma. Hypernatremia (too much sodium) might cause confusion or behavior changes,
unusually strong reflexes and loss of muscle control, seizures and coma.
2. Chloride (-): Chloride (the name for a chlorine ion) is the second-most
abundant ion in the body. It’s also a key part of how your cells maintain their
internal and external balance of fluid. It also plays a role in maintaining the
body’s natural pH balance. Hyperchloremia (too much chloride) causes acidosis,
which is when your blood’s acidity is too high. It results in nausea, vomiting
and fatigue, as well as rapid, deeper breathing and confusion. This usually
happens in connection with too much or too little potassium. Hypochloremia (not
enough chloride) causes your blood to become more alkaline, a condition called
alkalosis. It usually happens with hyponatremia or vomiting. Symptoms of
alkalosis are apathy, confusion, arrhythmias and muscle twitching or loss of
control.
3. Calcium (+): Calcium is a key element in your body, besides building strong
bones and teeth it is also used to control your muscles, transmit signals in
your nerves, manage your heart rhythm and more. Having too much calcium in your
blood (Hypercalcemia) or too little calcium in your blood (Hypocalcemia) can
cause a wide range of symptoms across different systems in your body.
4. Magnesium (+): Magnesium helps your cells as they turn nutrients into energy.
Brain and muscles rely heavily on magnesium to do their job. Hypermagnesemia
(too much magnesium) causes heart rhythm changes and arrhythmias, weakened
reflexes, decreased ability to breathe and cardiac arrest. Hypomagnesemia (not
enough magnesium) causes muscle weakness, twitching and loss of control, heart
arrhythmias. This commonly happens in connection with calcium and potassium
deficiencies.
5. Potassium (+): Potassium is used by cells alongside sodium. When a sodium ion
enters a cell, a potassium ion leaves, and vice versa. Potassium is also
especially critical to your heart function. Too much (Hyperkalemia) or too
little (Hypokalemia) can cause serious heart problems.
6. Phosphate (-): Phosphate is a phosphorous-based molecule that’s a key part of
transporting chemical compounds and molecules outside your cells. It helps your
cells metabolize nutrients, and it’s also a key part of molecules called
nucleotides, which are the building blocks that make up your DNA.
Hyperphosphatemia (too much phosphate) causes you to experience hypocalcemia
because your body tries to use calcium as a substitute for phosphorus.
Hypophosphatemia (not enough phosphate) causes usually muscle weakness as a
early symptom. As it gets worse, more severe symptoms occur. They include
breakdown of muscle tissue, which can cause severe kidney damage), seizures,
reduced heart function and trouble breathing (caused by muscle weakness).
7. Bicarbonate (-): Some of carbon dioxide made in body gets recycled into
bicarbonate, which your body uses to keep your blood pH levels normal Too much
bicarbonate causes alkalosis when your blood to become more alkaline and too
little bicarbonate causes acidosis which is when your blood’s acidity is too
high.
Best and Healthy Dietary Sources of Electrolytes: The main food sources of
electrolytes are fruits and vegetables. However, in the modern era diet, a
common source of sodium and chloride is table salt.
Below are some foods that provide electrolytes
1. Sodium: Pickled foods, cheese and table salt.
2. Chloride: Table salt.
3. Potassium: Fruits and vegetables like bananas, avocado and sweet potato.
4. Magnesium: Seeds and nuts.
5. Calcium: Dairy products, fortified dairy alternatives and green leafy
vegetables.
6. Phosphate: A variety of foods naturally contain phosphorus, and the richest
sources are dairy, red meat, poultry, seafood, legumes, and nuts, in the body,
almost all phosphorus is combined with oxygen, forming phosphate
7. Bicarbonate: Bicarbonate are naturally produced in your body, so you don’t
need to worry about including them in your diet.
How to Keep Electrolytes in Balance: The best way to keep electrolytes balanced
in your body is by taking enough amount of water and having healthy diet by
including especially fruits, vegetables and nuts and seeds in the diet along
with dairy and meat products. But in severe cases electrolytes imbalance needs
properly diagnoses and treatment and it should be done through health
professional.