Electrolytes are key elements in health and nutrition. This article will explain the nature and role of different electrolytes in hydration.
From understanding these concepts, we can then address the problem of hyponatremia , which is a consequence of poor compensation of sodium losses and can have disastrous consequences.
What is an electrolyte?
The scientific definition of an electrolyte is as follows: it is a chemical element that carries an electrical charge once dissolved. In the case of hydration , electrolytes ingested through various foods or drinks are dissolved in the blood plasma.
Various electrolytes are found that are useful in hydration; these are mainly the following minerals: magnesium , sodium (salt) , potassium , chloride , calcium , and phosphorus .
What is the role of electrolytes in the body?
Electrolytes help promote hydration and physical performance.
The main roles of electrolytes can be simplified as follows:
Magnesium is essential for the proper functioning of the body, playing a key role in energy metabolism, muscle function , bone health , and blood pressure regulation . It also contributes to protein synthesis, protection against oxidative stress, and the maintenance of electrolyte balance .
Sodium is one of the most important electrolytes for the body, playing a crucial role in regulating fluid balance and the distribution of fluids between intracellular and extracellular compartments. It is also a major determinant of plasma osmolarity, thus contributing to the regulation of blood pressure and cellular hydration . Although it participates indirectly in acid-base balance, its primary role in sports is to maintain electrolyte balance and promote rehydration after exercise , which aids in muscle recovery.
Potassium , meanwhile, plays a role in muscle contraction; therefore, intake during exercise helps to replenish reserves and increase endurance.
Calcium is involved in the mineralization of bone tissue and neuromuscular excitability: this means that it promotes muscle contraction.
Chloride , In conjunction with sodium, it is essential for maintaining body fluid balance and plasma osmolarity . It also participates in acid-base balance, thus supporting hydration and proper cell function.
Phosphorus is involved in the body's energy production reactions and in the respiratory chain of cells: it is therefore a factor in physical endurance.
What are the benefits of electrolytes?
Electrolytes are important for maintaining the balance of bodily fluids. They allow for optimal regulation of water distribution between intracellular and extracellular compartments, thus supporting cellular hydration . This function is particularly important for ensuring the proper functioning of all organ systems and preventing dehydration . By regulating plasma osmolarity, electrolytes play a key role in managing fluid volumes , which helps maintain stable blood pressure and consistent fluid balance .
Electrolytes also contribute to the body's acid-base balance by buffering pH fluctuations and preventing excessive acidification, particularly after intense physical exertion. This is especially relevant for athletes, as an overly acidic blood pH can impair performance and recovery. By regulating acidity, electrolytes help optimize the physiological conditions for muscle contraction and the management of metabolic waste products, such as lactic acid, produced during exercise.
Finally, electrolytes are essential for the body's thermoregulation. By managing body water, they help maintain internal temperature within an optimal range, facilitating perspiration to dissipate heat and contributing to the thermal stability of organs. This ability to regulate temperature allows the body to function efficiently even under heat stress or during prolonged exertion.
The risks of an electrolyte deficiency
Electrolytes are important for many physiological processes, and a deficiency can lead to serious health effects , ranging from reduced athletic performance to major cardiovascular risks. Certain electrolytes, particularly sodium, potassium, and magnesium, are crucial for regulating and conserving water in the body. Their absence therefore promotes dehydration, which can worsen the situation.
A moderate electrolyte deficiency can go unnoticed and be overlooked, but it can also impair overall health and complicate the recovery from certain conditions, such as gastroenteritis, by promoting dangerous dehydration . In cases of severe deficiency, symptoms can worsen rapidly, leading to potentially serious complications. Finally, while all electrolytes are essential, some deficiencies, such as sodium deficiency (hyponatremia) , can pose more immediate and severe health risks.
Hyponatremia and its risks
Hyponatremia is defined as a blood sodium level below 135 mmol/L and is confirmed by a blood ionogram. This condition can have various causes, including dehydration, which leads to sodium loss through sweat, but also excess water . Indeed, excessive water consumption , especially if it is sodium-free, can lead to dilution of sodium in the blood. This increase in diluted blood volume triggers a physiological response aimed at restoring balance, with water moving from the blood into the cells. In extreme cases, this excess water can cause cells to swell, a potentially fatal situation, far more serious than dehydration, which can lead to water intoxication .
The first symptoms of hyponatremia affect the brain, causing lethargy, mental confusion, and other brain dysfunctions. This can be followed by a water coma , of water coma , of water coma and water coma .
In severe cases, convulsions, violent muscle contractions, and coma can occur. It is therefore essential to understand that excessive consumption of plain water, especially during intense physical exercise, can have dramatic consequences. This phenomenon is observed in marathon runners , where advice to drink regularly to avoid dehydration can paradoxically lead to hyponatremia due to overhydration . A study conducted during the 2002 Boston Marathon revealed that at the end of the race, 13% of participants were hyponatremic due to excessive water consumption.
The risk of hyponatremia due to excess water is particularly common in sports settings, but can also occur during periods of extreme heat. So, how can you maintain proper hydration while avoiding the risk of hyponatremia?
Having a good electrolyte balance
Maintaining proper electrolyte balance is essential for staying hydrated, preventing hyponatremia, and reaping the benefits of electrolytes . This is especially important during physical exertion, periods of intense heat, or in cases of vomiting or diarrhea , which can lead to dehydration. In these situations, it is recommended to choose hypotonic drinks , rich in electrolytes, to effectively compensate for losses . These drinks help maintain fluid and electrolyte balance, thus promoting recovery and performance.
Hydratis tablets offer a practical and suitable solution for these specific needs. Their composition, concentrated in electrolytes, trace elements and sugar, helps prevent imbalances while promoting optimal hydration, whether during prolonged exertion or periods of intense heat.
Outside of these high-risk periods, maintaining electrolyte balance on a daily basis remains important. A varied and balanced diet provides an excellent foundation for achieving this. For example, calcium is found in dairy products, lentils, and almonds; magnesium is present in nuts, chocolate, and leafy green vegetables; potassium is found in foods such as bananas , artichokes , and spinach ; and sodium is found primarily in salty foods. A diverse diet rich in these nutrients not only helps maintain electrolyte balance but also supports many other essential physiological functions.
Conclusion
Electrolytes play a central role in regulating fluid balance , plasma osmolarity, and proper muscle and nerve function. Their contribution to thermoregulatory homeostasis, acid-base balance, and cardiovascular health illustrates their importance in maintaining essential biological functions. Sodium, in particular, is crucial for preventing imbalances such as hyponatremia , while potassium, magnesium, and calcium support endurance and recovery after exercise.
To maintain optimal electrolyte balance, it is essential to combine a varied diet rich in minerals with appropriate isotonic solutions , particularly in cases of physical exertion, high temperatures or illnesses leading to dehydration.
Bibliography
- Mohammadifard, N., Gotay, C., Humphries, K., Ignaszewski, A., Esmaillzadeh, A., & Sarrafzadegan, N. (2019). Electrolyte minerals intake and cardiovascular health. Critical Reviews in Food Science and Nutrition , 59, 2375 – 2385. https://doi.org/10.1080/10408398.2018.1453474 .
