Le rôle des électrolytes dans l’hydratation du corps

The role of electrolytes in body hydration

Electrolytes are key elements in health and nutrition. Through this article we will try to explain the nature and role of the different electrolytes in hydration.

From the understanding of these concepts, we can then address the problem of hyponatremia which is a consequence of poor compensation of sodium losses and which can have disastrous consequences.

What is an electrolyte?

The scientific definition of an electrolyte is: it is a chemical element that carries an electrical charge when dissolved. In the case of hydration, electrolytes ingested through various foods or drinks are dissolved in the blood plasma.

There are several electrolytes 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 primary role in regulating water balance and the distribution of fluids between intra- 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 indirectly participates in acid-base balance, its main role in the sporting context is to maintain electrolyte balance and promote rehydration after exercise , which helps muscle recovery.

Potassium is involved in muscle contraction, so taking it during sport helps to replenish reserves and increase endurance .

Calcium participates in the mineralization of bone tissue and neuromuscular excitability: this means that it promotes muscle contraction.

Chloride , in collaboration with sodium, is essential for maintaining body fluid balance and plasma osmolarity . It also participates in acid-base balance, thus supporting hydration and proper cellular functioning.

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 body fluid balance. They allow for optimal regulation of water distribution between intra- and extracellular compartments, thereby 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 fluid volume management, which helps maintain stable blood pressure and consistent fluid balance .

Electrolytes also contribute to the body's acid-base balance, buffering pH fluctuations and preventing excessive acidification, especially after intense physical exertion. This is particularly relevant for athletes because an overly acidic blood pH can affect performance and recovery. By regulating acidity, electrolytes help optimize the physiological conditions for muscle contraction and the management of metabolic wastes, such as lactic acid, produced during exercise.

Finally, electrolytes are essential for the body's thermal regulation. By managing body water, they help maintain internal temperature in an optimal range, by facilitating sweating to evacuate heat or by contributing to the thermal stability of organs. This ability to manage temperature allows the body to function efficiently even under thermal stress or during prolonged efforts.


The risks of electrolyte deficiency

Electrolytes are important for many physiological processes, and their deficiency can lead to serious health effects , ranging from reduced athletic performance to major cardiovascular risks. Some electrolytes, including sodium, potassium, and magnesium, are crucial for regulating and conserving water in the body. Their absence therefore promotes dehydration, which can make the condition worse.

A moderate electrolyte deficiency can go unnoticed and overlooked, but it can also degrade general health and complicate the recovery from certain conditions such as gastroenteritis, for example, by promoting dangerous dehydration . In the case of a severe deficiency, symptoms can worsen quickly, leading to potentially serious complications. Finally, although all electrolytes are essential, certain deficiencies, such as sodium deficiency (hyponatremia) , can present more immediate and serious health risks.

Hyponatremia and its risks

Hyponatremia is defined as a sodium level below 135 mmol/L in the blood and is confirmed by a blood ionogram. This condition can have various causes, including dehydration, which causes sodium loss through sweat, but also excess water . Indeed, excessive water consumption , especially if it is devoid of sodium, can lead to a dilution of sodium in the blood. This increase in diluted blood volume triggers a physiological response aimed at restoring balance with a passage of water from the blood to the cells. In extreme cases, this excess water can cause cells to swell, a potentially fatal situation, much more serious than dehydration, which can lead to water coma .

The first symptoms of hyponatremia affect the brain, causing lethargy, mental confusion, and other brain dysfunctions. This may be followed by water coma , of water coma , of water coma and water coma .

In severe forms, convulsions, violent muscle contractions and coma can occur. It is therefore essential to understand that excessive consumption of clear 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 Boston Marathon in 2002 revealed that at the end of the race, 13% of participants had hyponatremia linked to excessive water consumption.

The risks of hyponatremia due to excess water are particularly common in sports contexts, but can also occur during periods of extreme heat. So how can you maintain good hydration while avoiding the risk of hyponatremia?

Have a good electrolyte balance

Maintaining a good electrolyte balance is essential to stay hydrated, prevent hyponatremia and benefit from the benefits of electrolytes . This is particularly important during physical exertion, periods of intense heat or in the event of vomiting or diarrheal episodes , which then lead to dehydration. In these situations, it is recommended to favor hypotonic drinks s, rich in electrolytes, to effectively compensate for losses . These drinks help maintain water and electrolyte balance, thus promoting recovery and performance.

Hydratis lozenges offer a practical and tailored solution for these specific needs. Their composition, concentrated in electrolytes, trace elements and sugar, helps prevent imbalances while promoting optimal hydration, whether during prolonged exercise or during periods of high heat.

Outside of these risky periods, it remains important to support electrolyte balance on a daily basis . A varied and balanced diet is an excellent basis for achieving this. For example, calcium is found in dairy products, lentils and almonds, magnesium is present in oilseeds, chocolate and green leafy vegetables, potassium is found in foods such as bananas , artichokes and spinach , as for sodium , it is mainly found in salty foods. A varied 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 thermal homeostasis, acid-base balance, and cardiovascular health illustrates their importance for 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 an optimal electrolyte balance, it is essential to combine a varied diet rich in minerals with suitable isotonic solutions , particularly in the event of physical exertion, extreme heat 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 .

https://www.msdmanuals.com/fr/accueil/troubles-hormonaux-et-m%C3%A9tabolics/%C3%A9equilibre-%C3%A9electrolytic/pr%C3%A9sentation-des-%C3%A9electrolytes?utm_source=chatgpt.com 

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