For everyone else, getting the normal amount of sodium from foods and drinking water to remain hydrated is enough. You lose water and electrolytes, particularly sodium, when you sweat. However, the sodium consumed through your diet is normally enough to cover any losses. The main food sources of electrolytes are fruits and vegetables. However, in the Western diet, a common source of sodium and chloride is table salt.
Below are some foods that provide electrolytes 28 , 29 , 30 :. Some people drink electrolyte water or supplement with electrolytes like sodium and calcium to ensure they get enough. But in some circumstances, such as during bouts of vomiting and diarrhea where electrolyte losses are excessive, supplementing with a rehydration solution that contains electrolytes could be useful Always read the instructions on over-the-counter replacement solutions.
Also note that unless you have low levels of electrolytes due to excessive losses, then supplementing can cause abnormal levels and possibly illness If you eat a balanced diet that contains good sources of electrolytes, supplementing is usually unnecessary.
Electrolytes are naturally occurring compounds that control important bodily functions. Important electrolytes include calcium, magnesium, potassium…. Sports drinks are a big part of athletics and big business around the globe, but some debate whether they're any more hydrating than water. Electrolytes are important for many bodily functions, such as fluid balance and muscle contractions.
This article discusses the potential benefits of…. The sweat electrolyte test finds out how much sodium and chloride you have in your sweat. Want to change up your hydration routine after a sweat session? Resources Find an Expert.
For You Children Patient Handouts. Start Here. Also in Spanish. Diagnosis and Tests. Related Issues. Clinical Trials. It's a diuretic, which means it makes you pee more than usual. It does this by suppressing a hormone called antidiuretic hormone or ADH that usually helps your body hold onto water and electrolytes instead of losing them through urine. Also, you're probably not drinking water while you're out drinking alcohol, and you may lose even more water and electrolytes if you experience vomiting or diarrhea.
Dehydration may also play a role in a lot of common hangover symptoms, like headache , fatigue, and weakness. Drinking lots of water with electrolyte tablets or coconut water with salt added should help when you've overdone it at the bar. Skip to content. Cedars-Sinai Blog What are Electrolytes? Q: Why are electrolytes important? Christina Fasulo: And they control nervous-system function.
Q: What are some signs of low electrolyte levels? Q: How do we lose electrolytes? During physical activity, you need additional fluids to replace the water lost in sweat. Sweat also contains electrolytes, including a significant amount of sodium, as well as small amounts of potassium, calcium and magnesium.
On average, you lose around 1 gram of sodium with every liter of sweat 5. Sports drinks are recommended over plain water to replace fluid and electrolytes if you tend to sweat a lot, exercise longer than one hour or in hot environments 5 , 6 , 7. You should note that sports drinks are designed for athletes, not sedentary individuals. Along with electrolytes, they contain calories from added sugar. In fact, a ounce ml bottle of Gatorade packs a whopping 30 grams of sugar 4.
Sports drinks are designed for athletes and contain electrolytes along with carbs to replenish the nutrients lost through sweating. In the short term, vomiting and diarrhea are usually not serious conditions. However, severe or persistent symptoms can quickly lead to dehydration if fluids and electrolytes are not replaced.
Infants and children are especially vulnerable to dehydration from severe vomiting and diarrhea. The American Academy of Pediatrics recommends using an oral rehydration solution at the first signs of illness to prevent dehydration 8. Oral rehydration solutions contain water, carbs and electrolytes in specific proportions that are easy to digest.
A popular example is Pedialyte. Sports drinks are similar but contain higher amounts of sugar. Sports drinks may be tolerated by older children if diluted to 1 part water, 1 part sports drink. Adults typically tolerate both oral rehydration solutions and sports drinks without issues 8 , 9.
Importantly, electrolyte beverages may not be sufficient for treating severe dehydration. Illnesses, such as vomiting and diarrhea, can cause you to lose fluid and electrolytes rapidly. Oral rehydration solutions are recommended for replenishment.
Hot environments put you at risk for a variety of heat-related illnesses, which range from mild heat rash to life-threatening heatstroke.
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