Electrolytes. What, why, where, how?

Electrolytes, why do we need them?

Amongst many of the buzz words championed around the gym scene and the drinks manufacture companies is electrolytes. Also known as lytes we know we need them but the question is why do we? The simple answer is electrolyte replacement is needed as a response to strenuous athletic activity but do you know what they are or what they do?

What are they? Why do we need them?

Electrolytes are salts and minerals which are found in the blood, they aid conduction of electrical impulses in the body. Although they have their own individual functions or functions when combined here's some of the things they do:

* Conduct the electrical signals between the brain, nerves and muscles

* Help the body maintain the body's fluid balance

* Help control blood pressure

* Help with muscle contraction

Here is a brief list of electrolytes:

* Sodium (Na+)

* Potassium (K+)

* Calcium (Ca2+)

* Magnesium (Mg2+)

* Chloride (Cl−)

* Hydrogen Phosphate (HPO42−)

* HydrogenCarbonate (HCO3−).

Confused yet? Here's a breakdown. 

We need electrolytes in order to regulate the hydration of the body well as the blood pH all of which are critical for nerve and muscle function.

Both muscle tissue and neurons are considered electric tissues. Muscles and neurons are activated by electrolyte activity. Muscle contraction is dependent upon the presence of:

* Calcium (Ca2+), 

* Sodium (Na+),

* Potassium (K+). 

Without enough of these key electrolytes, muscle weakness or severe muscle cramp may occur.

There is also research that points to good pre and post electrolyte supplementation helping to alleviate the symptoms associated with DOMS! 

So all the above points to the fact that electrolyte balance is a serious consideration for the people train hard. So on to the next question...

So where do we get them?

Electrolyte solutions are available commercially for athletes (sports drinks, such as Gatorade) but these, by nature, often have a high sugar content (see isotonic sports drinks article I will post tomorrow). You can make your own by following a simple recipe (many widely available on the internet) using ingredients as basic as water, salt and sugar. My recommendation would be to utilise the widely available natural sources. Ever wondered why they give oranges at half time during a football match? Citrus fruit such as lemons and oranges are very high in electrolytes as is celery. Electrolytes are also commonly found in fruits and vegetables (and their juices), coconut water, milk, and nuts.

Look out for tomorrow's instalment on isotonic drinks!