Electrolytes help regulate nerve and muscle function, as well as acid-base and water balance in the human body. Electrolytes cannot be produced by the body and must therefore be obtained through the daily diet. They are charged particles. Positively charged ones are called cations. Cations include, for example, sodium. Negatively charged anions include, for example, chlorine.
Read everything you need to know about electrolytes below.
What are electrolytes and what are they used for in the human body?
The electrolytes are small charged, dissolved particles (ions) that are vital to the human body. Among the most important electrolytes in the body are potassium, sodium, calcium and magnesium.
The distribution of total body water in the various areas (interior of cells, intracellular spaces,...) between cell membranes is determined by osmotic pressure: cell membranes are permeable to water, so that water is distributed in such a way to to maintain the same concentration everywhere. Total body water volume is regulated by the excretion or retention of electrolytes through the kidneys.
This must be constantly adjusted to the body's needs: water and electrolytes are lost daily through urine, faeces and breathing, while water and electrolytes are supplied through food and drink.
In the human body, the following electrolytes play a crucial role:
- Sodium:
The majority of this electrolyte is found extracellularly. Along with potassium, sodium plays an important role in the electrical voltage that exists between the outside and inside of the cell membrane, as well as in transport processes across the cell membrane. It is therefore the most important competitor of potassium. While sodium raises blood pressure, potassium lowers your blood pressure. This makes the sodium-potassium ratio of your daily food even more important.
- Potassium:
Unlike sodium, potassium is found mainly inside the cell (intracellularly). There, it maintains the so-called resting potential of the cell membrane – this is necessary, for example, for the contractility of muscle cells. In addition, potassium is an important component of various enzyme reactions in the body. It contributes to the normal functioning of the nervous system, the functioning of the muscles, as well as the maintenance of the nervous system.
- Calcium:
In the body, 99% of it of calcium stored in bones. Inside cells, it serves as an important messenger substance in the transmission of signals, for example during muscle contraction or the release of stored substances. It contributes, among other things, to the normal functioning of the muscles and to the normal metabolism of energy efficiency.
- Magnesium:
Magnesium is mainly found intracellularly. There it has many tasks in enzymatic reactions, protein production, DNA and RNA metabolism as well as muscle activity. More than half of the magnesium is bound in the bones. However, this electrolyte is also found in large amounts in muscles. Only one percent of total body magnesium is free in serum and can be measured there.
- Chlorine:
Together with sodium, it regulates the flow of substances and water between cells and is therefore important for various transport processes. A third of it is found in muscle cells or red blood cells. Chlorine is the most important negatively charged ion outside the cell and an important "partner" of sodium. Therefore, in the case of disturbances in electrolyte balance, both electrolytes often change in the same direction (ie both increase or both decrease).
- Phosphate:
It contributes to the normal metabolism of energy efficiency as well as to the normal function of the cell membrane. It also plays a role in structure of the skeleton, especially in the formation of bones and teeth.
- Bicarbonate:
Bicarbonate is important for the acid-base balance of the blood and a major component of intracellular fluid.
Electrolyte deficiency? What could be the cause and what are its symptoms.
Electrolyte balance is closely related to water balance. It is mainly controlled by the kidneys and intestines. An electrolyte imbalance occurs when there is an excess or deficiency of electrolytes. The latter is a typical consequence, for example, when the body loses a lot of fluid too quickly and thus electrolytes are literally washed out of our body. This can happen, for example from diarrhea, puke, kidney diseases as well as from certain medicines (such as laxatives or diuretic preparations), hormonal imbalances, excessive sweating (for example during sports) or excessive alcohol consumption. A lack of electrolytes can lead to various symptoms – just like an excess of electrolytes. Depending on which mineral is affected, the following symptoms are possible, including:
- Headache
- Exhaustion
- Decreased consciousness
- Arrhythmias
- Confusion
- Myasthenia
- Coma
- Muscle cramps
- Hypertension
- Motion sickness
- Indigestion
Often the symptoms are ambiguous. Whether there is actually a deficiency or an excess of electrolytes can only be proven by laboratory tests of blood and urine. .
Electrolytes in food
The body only gets electrolytes through food and drink. A balanced diet can help prevent electrolyte deficiency or compensate for an electrolyte imbalance. Some foods contain particularly high levels of electrolytes:
- Potassium: apricots, bananas, carrots, avocados and tomatoes, tomato paste, dried fruit, hazelnuts, cashews, peanuts, almonds, dark chocolate as well as wholemeal rye and buckwheat
- Sodium and Chlorine: table salt (maximum six grams a day, about one teaspoon - note your salt intake through processed foods such as bread, cheese, sausage or tinned fish)
- Magnesium: whole grains, milk and dairy products, liver, poultry, fish, potatoes, legumes, green leafy vegetables, soybeans, soft fruits, oranges, bananas, mineral water rich in magnesium
- Calcium: Milk and dairy products (exception: quark), some vegetables such as broccoli, cabbage and arugula, mineral water (check the label, mineral water is considered high in calcium from 150 milligrams of calcium per liter), some nuts such as hazelnuts and walnuts.
- Phosphate: in almost all foods, good sources include liver, meat, sausages, milk and milk products, bread and eggs (especially egg yolks)
- Bicarbonates: Bicarbonates are found in high proportions (naturally) in water from thermal springs and in mineral waters. They are also found in baking powders and effervescents and are used as acidity regulators.
Benefits of electrolyte preparations
In case of relative deficiency due to high fluid loss, it is important to hydrate quickly and replenish the balance electrolytes. You can achieve this better with electrolyte drinks than plain water alone.
These include carbohydrate-electrolyte solutions such as isotonic sports drinks, or nutritional supplements rich in electrolytes, such as the specialized range of electrolytes Almora, which can be obtained from pharmacies either as effervescent tablets or as a powder.
These products not only help adults, but can also be used in children and infants to quickly replace fluid and electrolyte losses.
