Summer and fall are the perfect time to be outside playing with your kids and enjoying outdoor sports. If you enjoy jogging, playing cricket, rugby, or working out at the gym, you can work up quite a sweat, and if you don’t hydrate properly, you may find yourself dehydrated before you even know it. In addition to being dehydrated, when you sweat you also lose valuable electrolytes.
Let’s take a look at what happens to your body when you are dehydrated and have an electrolyte imbalance and ways to prevent this from happening while you are working up a sweat.
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Why Do We Need Water?
Water truly is the essence of life. About 60% of our bodies are made up of water. Water is necessary for our systems to survive and is absolutely essential to keep our cells, organs, muscles, and blood functioning properly. Water is distributed throughout the body and every organ requires different amounts. For instance, the brain uses about 75% of the daily intake of water, while muscles use about 76%.
When you workout, exercise, play, garden, and through the process of metabolism on a daily basis, you lose a substantial amount of water, both through breathing and through sweating. Sweat is comprised of approximately 99% water, 0.5% is made up of minerals mainly potassium and sodium chloride,) and the remaining 0.5% os sweat comes from organic waste (urea and lactic acid.)
To compensate for this loss, it is vital to replace water through dietary intake. On average, the majority of fluid intake comes from drinking water or other liquids, while a small percentage comes from food intake. The more water there is in the food, the more your body will absorb. Vegetables, fruits, and foods made with water (like soups) represent the highest source of food-based water that your body absorbs.
The body works quite hard at regulating the body water balance, as the body wants to keep most of the fluids inside where the water is needed for survival. And what do you suppose is the first physiological symptom that your body needs water? Feeling thirsty! If you ignore your thirst, you may begin to feel your mouth and throat get dry, and you may experience headaches as the volume of water in your system begins to thicken. Without sufficient volume of water, the blood cannot flow as quickly and therefore your organs, especially the brain, don’t receive rich oxygenated blood as rapidly as it needs and you may experience a dehydration headache. Don’t ignore being thirsty! This is the way your body is telling you that it needs water to function and survive.
How much water should you drink? That varies from person to person, depending on your size and your activity level. The more sedentary you are, the less water you will need (but the less healthy you will be!) On average though, a man that weighs around 85 kilos or more should be consuming at least three kilos per day and a woman who weighs about 50-60 kilos hold drink about 2.2 liters. Again, activity levels can vary these numbers.
What Are Electrolytes?
As mentioned earlier, when we sweat, we also lose valuable minerals referred to as electrolytes. These minerals and dissolved salts play a vital role in the function of your body. Electrolytes are electrically charged particles that help to distribute and move nutrients throughout the body’s blood cells. They also help to remove wastes and help to maintain that super important – body water balance. In addition, electrolytes help to regulate the pH or acid-base level.
When the electrolyte balance is disrupted and thrown off, such as through sweating, the metabolic process and functioning of the organs, especially the heart, brain, and kidneys may be affected.
Unless you are tested for an electrolyte imbalance, the best way to know if you need to replenish electrolytes is by being aware of these signs and symptoms:
- Fuzzy thinking or confusion
- Headaches
- Muscles aches and spasms
- Muscles aches and spasms
- Digestive issues
- Abdominal pain
- Vomiting
- Irregular heartbeat
- Feeling weak
- Nervous system disorders
- Insomnia
- Convulsions and seizures (in extreme cases)
If you have been sweating and drinking plenty of water, yet notice these signs and symptoms, you may want to replenish your electrolytes as soon as possible! If left unchecked, severe imbalances may have you ending up in hospital.
How Do We Keep Our Electrolytes at Optimal Levels?
What is the best way to prevent and replace lost electrolytes? Now that you understand the important part electrolytes play in our body’s function, you will want to be diligent about preventing loss of them. Some people think that by simply eating salty snacks loaded with sodium that will be enough to replace electrolytes. But because they are made of several minerals, you need to replace ALL of them including calcium, potassium, chloride, and magnesium. Be careful of fads and look for products that are scientifically backed when it comes to electrolyte replacement.
Isagenix AMPED Hydrate is the perfect sports drink replacement. By drinking AMPED Hydrate you will be replacing nutrients and electrolytes and helping to ensure overall good hydration There are no artificial colours, flavors or sweetness, and AMPED Hydrate is soy, dairy, and gluten-free.
Keep your BPA-free water bottle always handy as well as packets of Isagenix AMPED hydrate and you will stay hydrated and refreshed with balanced electrolytes all day long!