Electrolytes are minerals in the body that help keep you healthy, and maintaining the right balance is critical for your body to function properly. In fact, when your levels are too high or too low, you can experience serious health complications. Here’s what to know about the relationship between electrolytes and summertime and the importance of keeping these minerals balanced in your body as the weather heats up.
The Role of Electrolytes During Summer
A good first step to keeping your electrolytes balanced is understanding the purpose of electrolytes in the body. Electrolytes are important minerals like sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate. In your blood, urine, tissues and other body fluids, electrolytes work to:
- Balance body fluids, enabling your cells, tissues and organs to function properly
- Control pH levels, maintaining healthy blood chemistry (not too acidic or alkaline)
- Enable muscle contractions, including your heartbeat
- Transmit nerve signals, conducting electrical impulses in your nerves and muscles
The functions of electrolytes in the body are essential all year round. But the risk of an imbalance increases in the summer. That’s when you’re more likely to lose fluid through sweat and may not replace it sufficiently. It’s important to stay hydrated during this season.
How Imbalances Impact Your Body
If your electrolyte levels become imbalanced, you may experience health issues such as:
- Constipation and diarrhea: fluid movement through digestive system is interrupted
- Dehydration: when your body doesn’t have adequate water
- Headache, dizziness and confusion: due to diminished brain function
- Irregular heartbeat: insufficient levels of calcium and potassium can disrupt heart rate
- Muscle cramps: due to low levels of potassium and magnesium
- Nausea and vomiting: due to the cells’ normal functioning being disturbed
- Weakness and fatigue: high potassium levels can hinder muscle contractions
Severe electrolyte imbalance can lead to life-threatening conditions, including seizures, coma and cardiac arrest.
Some people are at a greater risk of electrolyte imbalances. Among them are people with:
- Cancer
- Cirrhosis
- Conditions treated with diuretics, laxatives, antibiotics or chemotherapy drugs
- Eating disorders
- Heart disease or high blood pressure
- Kidney problems
- Substance use disorder
Also, if you have been sick with vomiting and diarrhea, or are breastfeeding, your electrolytes may be low.
Replacing Electrolytes
In the summer, when temperatures and humidity levels are high, your body perspires more. If you exercise outside frequently, run marathons, cycle for long distances or participate in triathlons, for example, you may sweat a lot.
When you don’t replenish this loss of fluid, your electrolyte levels change, and that can lead to dehydration, heat exhaustion or heat stroke. Fortunately, there are many ways you can replace them.
Foods rich in electrolytes include:
- Dairy: milk, yogurt, fortified plant milks
- Fruits: bananas, oranges, watermelon, cantaloupe
- Vegetables: spinach, tomatoes, sweet potatoes
- Other: beans, almonds, tofu, avocado
Many drinks help you rehydrate and replace electrolytes as well. While plain water is a smart choice for rehydration, for example, it doesn’t provide enough electrolytes.
Healthy beverages to replenish electrolytes include:
- Coconut water: Naturally low in sugar and calories, this popular drink is high in sodium, potassium, calcium and magnesium.
- Electrolyte water or tablets: Some waters are infused with calcium, magnesium and potassium. But they also may have added flavors and sugars. Or you can drop an electrolyte tablet into plain water for a dose of sodium, potassium, magnesium and calcium.
- Milk: Although it may not be something you reach for when you’re hot, milk includes sodium and potassium. Plant-based milks that are fortified are also an option.
- Smoothies: Combining fruits, vegetables, milk, yogurt and more, these are loaded with electrolytes. However, they can be very filling, so they may be best as a post-workout recovery option.
- Sports drinks: These contain carbohydrates, sodium and potassium. Many have artificial flavors and colors and are high in sugar, however. You can make your own at home using recipes online.
- Watermelon juice: Diced watermelon that’s been liquified in a blender provides magnesium, phosphorous and potassium.
Empowering You To Keep Your Electrolytes Balanced
Eating a healthy, varied diet and drinking water frequently can help you maintain a balanced electrolyte level. Don’t wait until you’re thirsty to drink water, since you’re likely already dehydrated by the time you notice it. Also, limit caffeine and alcohol, as these can be dehydrating.
Especially in the summer months, it’s always best to be on the lookout for signs of dehydration and electrolyte imbalance. If you experience symptoms that persist, consider talking with your doctor, who can offer more ideas or provide treatment when it’s needed.
If you need to find an AdventHealth primary care provider or request an appointment, it would be our pleasure to help you search for a provider close to you.
