August 10, 2023, 11:23 am | Read time: 5 minutes

Electrolytes are chemical compounds that, when dissolved in water, break down into partly positive and partly negative particles (ions). These are dissolved mineral salts. Humans need them in a good balance for various bodily functions; conversely, an electrolyte deficiency can be potentially life-threatening. The problem: The symptoms are not clear-cut. FITBOOK delves deeper into the topic.

What are Electrolytes?

Electrolytes are substances that can conduct electricity in aqueous solutions. In the human body, this means the transmission of information between nerve cells. The specific nerve impulses depend on the respective electrolytes. A healthy balance between positively and negatively charged electrolytes is crucial for the functionality of organs and other tissue structures.

Also interesting: Minerals – Types, Functions, and Requirements

An Overview of the Most Important Electrolytes

Electrolytes include various minerals, salts, and trace elements.¹ FITBOOK highlights the most well-known and important ones here.

Potassium

Potassium is of utmost importance for cell and nerve function in the human body and is also involved in muscle contraction. Additionally, potassium plays a crucial role in the acid-base balance.

Magnesium

Magnesium is often associated with muscles, as reaching for a supplement is a quick fix for issues like calf cramps. This electrolyte is essential for normal muscle and nerve function, as well as for the development of bones and teeth.

Also interesting: Should You Take Magnesium Before or After Exercise?

Calcium

Calcium is needed for the function of numerous enzymes and for a normal heart rhythm. It is significantly involved in muscle contraction and the formation of bones and teeth.

Phosphorus

Phosphorus plays essential roles in a well-functioning cellular energy metabolism. It works closely with calcium and is equally important for bone and teeth development.

Chloride

A key function of the major element chloride is maintaining the body’s water, electrolyte, and acid-base balance.² It regulates fluid flow between cells and is responsible for the so-called osmotic pressure. We explain it in more detail.

Also interesting: What Are “Isotonic” Drinks?

The Connection Between Electrolyte and Water Balance

You may have heard of “water intoxication.” This can occur when, for example, athletes sweat heavily during intense exertion and compensate for this fluid loss with unsuitable drinks. In this case, tap water would be unsuitable because it has a very low sodium content. In addition to fluids, the lost mineral salts must also be replenished to avoid an electrolyte deficiency. Keyword: osmolarity (also: osmotic concentration). The term describes the concentration of substances at a specific location.

Sodium Deficiency Can Be Fatal

If you sweat heavily and then drink large amounts of low-mineral water, it could enter the cells and increase the osmotic pressure there. This threatens a drop in the relative sodium content in the blood, which in extreme cases can lead to coma and respiratory arrest, resulting in death.³

Also interesting: Tap Water or Mineral Water – Which is Healthier?

Symptoms of Electrolyte Deficiency

An electrolyte deficiency is serious—but how would you recognize it? FITBOOK consulted Dr. Matthias Riedl, internist and specialist in nutritional medicine.

“The symptoms of an electrolyte deficiency are generally nonspecific,” explains Dr. Riedl. This means that the signs could indicate various health problems and deficiencies, so they are not clearly attributable to the underlying cause. The circumstances can help trace the symptoms back to an electrolyte deficiency. As previously explained, it is usually preceded by fluid loss. In addition to heavy sweating, gastrointestinal issues (severe diarrhea, vomiting) could also be possible explanations.

“With potassium deficiency, heart rhythm disturbances are more dominant,” the expert notes. In general, the numerous symptoms of an electrolyte deficiency include dizziness with a tendency to fall, seizures, headaches, abdominal pain (possibly with nausea and vomiting), paralysis, and even dementia.

Also interesting: Can a Supplement for Muscle Building Protect Against Dementia?

More on the topic

Micronutrients Minerals: Types, Functions, and Requirements

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Preventing and Treating Electrolyte Deficiency

To best prevent an electrolyte deficiency, pay attention to a balanced diet. Focus on foods rich in electrolytes. Potassium, for example, is found in high amounts in various fruits and vegetables (such as bananas, apricots, avocados, broccoli, carrots, and kohlrabi), as well as in most nuts and whole grain flour. On hot days, consume enough sodium-rich fluids. These can be special isotonic drinks, but an apple spritzer (preferably with a small pinch of salt) is also well-suited.

An acute electrolyte deficiency must be corrected. Consult your primary care physician. In addition to appropriate dietary supplements, the administration of diuretic medications may be advisable. In cases of severe deficiency, it may be necessary to administer the missing electrolytes intravenously.

Avoiding Electrolyte Excess

One might think that a generally high intake of electrolytes should prevent any problems. But that would be a misconception. While the body can balance high amounts of electrolytes to a certain extent, an extreme excess could also have potentially life-threatening consequences.

Source

• 1. Overview of Electrolytes. MDS Manual – Patient Edition (accessed on 08/10/2023).
• 2. Selected Questions and Answers on Chloride. German Nutrition Society e. V. (accessed on 08/10/2023).