Do you feel sluggish, nauseous, blurry, dry, or thirsty?
Do you have muscle cramps or aches?
Have you stopped sweating but feel overheated?
If this all sounds familiar, you are probably dehydrated!
Dehydration occurs when the body loses excessive amounts of water and salts. If the kidneys and brain are functioning normally, the body is able to manage slight changes in water intake. However if there is excessive water loss due to diuretics, laxatives, diarrhea, vomiting, sweating, or taking certain medications, then you are at risk for dehydration!
With excessive water loss, electrolytes like chloride, potassium, sodium and magnesium are flushed out with the water. As we rehydrate, these electrolytes need replenished. Keeping the electrolytes in the body balanced is crucial for people who are active, outside in the heat, sweating in the sauna, or consuming diuretics (caffeine/coffee/tea/energy drinks/cola).
The human body is two thirds water, making water incredibly important to keep the body healthy. Human cells need water so the essential chemical reactions taking place inside the cells can work properly. If a car doesn’t have gas, it can’t run. If a human is dehydrated, it stops running. Same concept here! In fact, research has shown that a water diet for 3 weeks completely flushes out disease! We are made of water. We NEED it to stay alive!
Physiology: How the body protects itself against dehydration
During minor variations in water intake, our body is able to regulate water loss by the antidiuretic hormone (ADH) secreted by the pituitary gland. This hormone increases the permeability of kidney cells to reduce water loss. When the concentration of salts in the bloodstream increases (as a result of less water intake) this hormone is released. This allows for water reabsorption from the urine, thus making the urine more concentrated.
How do diuretics increase dehydrations?
They prevent the release of ADH thus forcing the loss of water and electrolytes from the kidneys
They inhibit the reabsorption of electrolytes in the kidneys
They cause more sodium, potassium, magnesium and chloride ions to be excreted through the urine
“Severe dehydration can cause enough loss of magnesium salts from the body to lead to a worsening of the condition. To treat and prevent dehydration, magnesium and other electrolytes should be included in the diet.”
Symptoms of dehydration:
deficiency in the body’s electrolytes (sodium, potassium, chloride and magnesium)
further water loss.
drop in blood pressure, causing lightheadedness or feeling faint.
Electrolytes
Electrolytes (minerals) directly influence all biological processes of every living creature. Electrolytes fall under the classification of micronutrients. An imbalance in minerals, both macro (major minerals) and trace (minor minerals) will disrupt the levels of all other micronutrients, vitamins included. Deficiencies of trace minerals have been recognized as a major cause of illness and death.
Electrolytes are necessary for:
Biochemical reactions within the body
Contraction and relaxation of muscles
Extracting and processing vital nutrients
Directing water and nutrients to where they are needed most
Maintaining optimal fluid balance within the cells
Magnesium is necessary for enzyme reactions and to provide optimal bone health.
Magnesium participates in the conversion of adenosine triphosphate (ATP), the tiny energy packets that produce and store energy. ATP prevents muscle cramps and spasms
Sodium and potassium help maintain water balance which activating thirst response
Chloride ions attach to minerals to regulate fluid levels and assist with cell activity
The importance of MAGNESIUM
Magnesium is a mineral that helps with very important cell metabolic activities. Loss of magnesium body worsens the symptoms of dehydration.
Magnesium is essential for:
Proper nerve transmission
Muscle contraction and relaxation
The breakdown of fats, carbohydrates and proteins for energy
Effects of a magnesium deficiency:
essential chemical reactions cannot function properly
cramping of muscles
Improper nerve transmission
Inadequate supply of blood to the brain, resulting in fainting or drowsiness
Ways to Replace Electrolytes
There are many ways to replace electrolytes. Often people suggest "sport drinks". They contain sodium chloride or potassium chloride but do not contain magnesium. They also contain sugar or sweeteners. Many of the old school marketed products are just that - marketing. They aren't truly replacing your electrolytes; they are making you feel like you are replacing your electrolytes while loading you with sweeteners, food coloring, and chemicals. Just sayin'
There are products created for pre-hydration, hydration and re-hydration. Products like Ionic Sea Minerals contain magnesium, chloride, sodium, potassium and other trace minerals. Read the label to make sure the brand that you buy contains all electrolytes plus more.
I suggest coconut water - it magically works. Also add lemon and a pinch of Himalayan sea salt to water.
Replace Electrolytes with Food, Juices, & Smoothies
Natural fruit and vegetables work wonder for replacing electrolytes.
Celery is a natural source of four important trace minerals.
Apples provide potassium and a pleasant taste.
Bananas are a good source of potassium and magnesium
Kale is a good source of calcium and magnesium.
Recipe : Celery, apple juice and lemon juice
6 celery stalks
1 apple
grind them with water to make a mix
squeeze in lemon juice
Baking soda, maple syrup, sea salt and lemon juice
½ teaspoon baking soda*
1 teaspoon maple syrup
½ teaspoon of sea salt
dash of lemon juice
8 ounces of water
mix well
*Baking soda may taste odd, but it helps balance the acidity of the electrolyte mix.
Banana, almond milk and kale
crush 1 banana
1 cup of almond milk
1 cup of Kale
puree till desired consistency
I hope this helps! Stay hydrated!
Cara Deptula
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