What Is Liquid Electrolyte Balance?

Liquid-electrolyte balance is a concept that seeks to  maintain the right balance between liquefaction and mineral storage . A deficiency in either component can cause side effects in the body. Certain mineral deficiencies, such as sodium deficiency (hyponatremia), can even be fatal.

For this reason, we will now tell you everything we need about the most important functions of the main electrolytes in our body. We also provide a set of recommendations to make sure you get the amount you need and thus prevent various disorders in your body.

Electrolytes

Electrolytes are ionized minerals that perform several functions in the human body. Many of them are related to maintaining osmotic balance or conducting nerve impulses.

Let’s look at the most important functions of electrolytes next.

Sodium

Sodium is one of the most abundant minerals. Its deficiency, as already mentioned, causes a disorder called  hyponatremia. Sodium is an essential nutrient for the conduction of nerve impulses and is an essential mineral for life.

In addition, it plays an important role in the regulation of blood pressure, as shown  by a study published in Nutrients . Sodium is a water-binding compound, meaning it raises blood pressure when eaten in excessive amounts.

Fortunately, almost all the food we eat contains sodium, which makes it quite unlikely to actually suffer from a lack of it. This is usually only likely when a person is sweating extremely heavily, and also in hot and humid environments.

Endurance athletes competing in hot conditions should pay special attention to the intake of this mineral. This can be done by drinking beverages that contain exact amounts of that mineral (sports drinks).

Calcium and liquid electrolyte balance

Calcium is the most abundant mineral in the human body. It is an important part of bones: it increases their density and reduces the risk of fractures. Calcium is an essential mineral when the goal is to prevent bone mineral depletion as a result of menopause, as current research evidence confirms.

In addition, this nutrient has its own role in conducting nerve impulses and contraction of muscles – both myocardium and skeletal muscle. For this reason, it must be ensured that it is sufficiently present in the body.

Potassium

Potassium is involved in the conduction of nerve impulses, but in addition to this, it regulates blood pressure by lowering it, unlike sodium. According to a study published in the Journal of Clinical Hypertension  , regular intake of this mineral helps lower blood pressure, so it can be recommended for people with high blood pressure.

How is fluid-electrolyte balance maintained?

To maintain fluid-electrolyte balance, it is first important to ensure adequate fluid intake. You do not have to wait for a feeling of thirst to drink fluids, as the body does not  start this mechanism until significant amounts of fluid have already been lost.

It is recommended to drink small amounts of fresh water at all times and to avoid carbonated drinks and soft drinks. Excessive consumption of sugars has been shown to be detrimental to health.

Ensure adequate mineral intake to maintain fluid-electrolyte balance

To improve your mineral intake, we recommend adding a little more salt to your food than usual if you play in hot conditions. This will reduce the risk of hyponatraemia.

People with a passive lifestyle, on the other hand, should adjust their sodium intake to their nutritional needs. Sodium intake should be limited if you suffer from high blood pressure.

It is best to eat a varied and balanced, especially a lot of vegetables. Fruits and vegetables are rich in micronutrients, meaning they have a significant mineral content that can help prevent deficiencies that are harmful to health.

In addition, we need to secure a daily intake of calcium to prevent bone fragility. With this in mind, we can eat more dairy products, nuts or fatty fish. For example, canned sardines are one of the most recommended foods to prevent osteoporosis in women.

Maintain a fluid-electrolyte balance to take care of your health

As can be seen from this, maintaining an adequate electrolyte balance is essential when the goal is to improve health or prevent a decline in performance during sport.

Fortunately, it is very easy to secure your body’s intake of the minerals it needs by following the advice we give in this article. If you eat vegetables regularly and in addition to them dairy products and fatty fish, you are very unlikely to suffer from any mineral deficiency.

If, instead, you suffer from an illness, we always recommend that you see a doctor. Remember, for  example, people with high blood pressure should not eat too much salt.