Think electrolytes are only for athletes? Think again. These substances help keep your heart beating strong and in rhythm.
Keeping Electrolytes in Balance for Your Health and Your Heart
Electrolytes are substances that help with fluid balance. They help maintain the right amount of water in your body and acid in your blood. When mixed with water, blood or other fluids, electrolytes carry an electrical charge. This charge pulses through your nerve cells and keeps your body functioning. Protect your most important muscle by understanding electrolytes and the part they play in a healthy diet.
A few common electrolytes include:
- Calcium
- Chloride
- Magnesium
- Potassium
- Sodium
When you sweat or urinate, you lose electrolytes. Normally, this isn't a concern, because a balanced diet helps you maintain a steady flow of these essential minerals to your body. If you lose too many electrolytes or have too many in your system, you may experience an imbalance. This can cause muscle cramps, dizziness, fatigue and other symptoms.
How Electrolytes Affect Your Heart
Electrolytes play a key role in maintaining a healthy heart. Potassium and calcium help with heart muscle contractions. Get the right amount of these minerals, and your heart will beat in rhythm. Too little potassium, however, can cause high blood pressure. A significant lack of calcium can lead to heart failure over time.
An improper balance of electrolytes can cause other issues with your heart. Too little magnesium and your heart may fall out of rhythm, a condition known as arrhythmia. Ingest too much sodium, and it can raise your blood pressure, a major risk factor for heart disease.
Where to Find Electrolytes
Unless you're sweating a lot during physical activity, don't turn to sports drinks to increase your electrolyte levels. Though tasty, these drinks often contain high amounts of sugars. That may be why researchers found a connection between excessive sports drinks and obesity, as published in the journal Nutrients.
Instead, choose the following foods and drinks:
- Bananas, legumes, mushrooms and leafy greens (potassium)
- Low- or no-fat milk and yogurt, broccoli and almonds (calcium)
- Nuts, spinach, pumpkin seeds and dark chocolate (magnesium)
- Pretzels, smoked salmon and canned beans (sodium)
How Are Your Levels?
If you experience long-term electrolyte imbalance symptoms, you may benefit from an electrolyte panel. Ask your physician about this simple blood test that measures the levels of each electrolyte in your blood. You don't need to fast or undergo any other preparation for the test.
Based on the results, your physician may recommend one or more of the following:
- Dietary changes. Modifying your daily food and drink intake can correct some imbalances. This may include increasing or decreasing the amount of water you drink.
- Replacement therapy. Medication helps boost the amount of a specific electrolyte in your body. It may be given orally or intravenously (with an IV).
- Removal therapy. If you have too much of an electrolyte, medication can help remove the excess. As with replacement therapy, this may be given orally or via IV.