Understanding Electrolytes

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Electrolytes help regulate your body’s acid-base balance. They are minerals in your blood and other body fluids that carry an electric charge. They control how and where fluids are distributed, help muscles contract and relax, and regulate nerve impulses which help keep you functioning properly and exercising at full potential. If you have every felt dizzy after a long workout, an electrolyte imbalance might have been to blame. Other side effects from a large imbalance include excessive sweating, vomiting and diarrhea.

In 2004, the Institute of Medicine of the National Academies revised the dietary guidelines for four electrolytes: sodium, potassium, chloride and sulfate. Sodium, potassium and chloride are the top three and have the highest concentration in your body. Other electrolytes include calcium, magnesium, bicarbonate and phosphate.

Sodium helps maintain fluid volume outside cells. The Recommended Daily Allowance is 1.5 grams of sodium or 3.8 grams of salt (just under a teaspoon a day). It is found in salt which is 40% sodium. It is also found in processed foods like cold cuts, hot dogs, canned soups, frozen dinners, pizza and cheese. Excessive sodium can cause high blood pressure, which is a major risk factor for heart disease, stroke and kidney disease.

Chloride works with sodium to maintain fluid volume outside cells. It is also found in salt which is 60% chloride. It is found in same foods as above. The RDA is 2.3 grams a day with no more than 3.6 grams daily. You can regulate your intake by watching your sodium intake.

Potassium regulates fluid volume inside and outside the cells. It offsets the rise in blood pressure in response to excess sodium intake and reduces the risk of kidney stones and bone loss. It is found in many fruits (like bananas and avocados), vegetables, (like potatoes with skin) fish, beans and nuts. The RDA is 4.7 grams. Most women only get half of this. There is no upper limit unless you have liver or kidney disease.

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