Electrolytes are substances that are important to the proper functioning of cells in the body. They are salts such as sodium, potassium, and magnesium. The body needs electrolytes to regulate the chemical reactions of cells. When the electrolytes levels are out of balance, we may develop symptoms like muscle cramps, dizziness, headache, anxiety, and heart problems. Achieving and maintaining optimal levels of electrolytes is important for overall health.
Bicarbonate
Electrolytes are minerals that are required for many biological processes. They’re found in our muscles, brain, and in fluids such as sweat. One of the most important electrolytes is bicarbonate, or HCO3. Bicarbonate is a necessary part of the human body because it regulates blood pH levels, which in turn determines how acidic or alkaline your body is. For example, blood pH levels in the body normally range from 7.35 to 7.45. When the pH levels of your blood become too acidic or alkaline, it can cause a variety of health problems. Such as kidney stones, osteoporosis, muscle cramps, and anemia.
Sodium
The optimal amount of sodium in the diet depends on several things, including gender and age. The American Academy of Pediatrics recommends that children between ages 6 and 12 get 2,000 milligrams of sodium per day. Adults get 1,500 to 2,300 milligrams per day. The recommended range for an adult is 1,500 to 3,000 milligrams per day. The DASH diet, which is named for its original authors, suggests that adults get 8 cups of water, 1,500 milligrams of sodium, and 2,000 milligrams of potassium per day.
Chloride
The body needs to have a certain amount of electrolytes such as chloride and sodium to be healthy. The body uses the chloride to send signals to nerves. It also helps flush water from the body and produces energy. Sodium is the electrolyte that helps produce the electrical signals within your cells, along with the potassium. When you drink water, you are replacing the potassium in your body. Therefore, you are actually losing potassium from your body and therefore require sodium. Some foods like dairy contain both sodium and potassium, therefore it is important to consume your foods in moderation. Your body will always choose to remove any excess sodium or potassium. If you drink water with lemon juice, then you are also consuming some potassium. You need potassium, but not too much. If your intake of sodium is too much, your body will excrete the sodium, and your will experience water retention, which can make you feel bloated and may lead to headaches. If you feel very thirsty, then you should drink more water. The best way to tell if you are drinking enough water is to pay attention to how your body feels.
Magnesium
Magnesium is one of the essential elements that help your body run smoothly. It is found in the cells of your body. As we get older, our body begins to lose magnesium. Foods that are rich in magnesium include leafy greens, nuts, seeds, whole grains, and beans. The main form of magnesium in our body is in the bones. It is also important to get magnesium in your diet. The best way to ensure that you get enough magnesium is through supplements. Make sure that you get your daily requirements of magnesium. While supplements are easy to take, your best source of magnesium may be through food, as long as it’s in a balanced diet. Foods high in magnesium include leafy greens, nuts, seeds, whole grains, beans and oysters.
Potassium
Since the human body is about 60 percent water, it is vital to maintain the right balance of electrolytes. Humans need to maintain a level of potassium in the body to help regulate nerve cells, muscle cells, and red blood cells. Potassium helps to build and maintain healthy bones, along with improving blood pressure and keeping your heart healthy. Potassium may also play a role in fighting stroke, having been found to reduce the risk of stroke by 48 percent. Other minerals that you need to watch include magnesium, which can help relax your muscles and nerves, and chloride, which helps your muscles to stay moist and have adequate supplies of oxygen.
I’m Brian Danny Max, a chef and a writer at cookingtom.com. I’m here to talk about food and cooking, and to share some of my favorite recipes with you all! I’ve been interested in food and cooking since I was a child. My parents are both great cooks, and they taught me a lot about the kitchen. I’ve been cooking professionally for about 10 years now, and I’ve loved every minute of it! I specialize in healthy, flavorful recipes that are easy to make at home. I believe that anyone can cook a delicious meal, no matter their skill level. I’m here to help you learn how to cook, and to show you that it’s not as difficult as you might think! I hope you’ll check out my blog and my recipes, and I look forward to hearing from you!