Tag: Health

Categoriesالصحةالمكملات الغذائية

Maintaining Electrolyte Balance: How to Replenish Electrolytes for Athletes and Everyone

Posted on 17 January، 2023by Salah Kelani

What are Electrolytes?

Electrolytes, such as sodium, potassium, and magnesium, are essential minerals that play a key role in maintaining proper hydration and muscle function in athletes. When an athlete engages in intense physical activity, they lose electrolytes through sweat and urine. To compensate for these losses and maintain proper electrolyte balance, it is important for a athletes in particular to replenish their electrolyte stores through diet and supplements.

Electrolyte Imbalances

Electrolyte imbalances can cause a variety of symptoms, depending on the type and severity of the imbalance. Some common symptoms of electrolyte imbalances include:

  1. Fatigue: A lack of electrolytes can cause fatigue, weakness, and muscle cramps.
  2. Muscle cramps and spasms: Electrolytes play a critical role in muscle function and imbalances can cause muscle cramps, spasms, and weakness.
  3. Irregular heartbeat: Electrolytes, such as potassium and magnesium, play a critical role in heart function, and imbalances can cause an irregular heartbeat.
  4. Nausea and vomiting: Electrolyte imbalances can cause nausea and vomiting, which can further contribute to dehydration and electrolyte loss.
  5. Headaches: Electrolyte imbalances can cause headaches, especially when there’s a lack of fluids in the body
  6. Confusion and disorientation: Electrolyte imbalances can affect brain function and cause confusion, disorientation, and even seizures.
  7. Constipation and dry skin: Electrolyte imbalances can cause constipation and dry skin, as well as other symptoms of dehydration.

It’s important to note that these symptoms can also be caused by other conditions and are not always a sign of an electrolyte imbalance. If you’re experiencing any of these symptoms, it’s important to consult with a healthcare professional for proper diagnosis and treatment.

What is the recommended consumption of electrolytes?

The American College of Sports Medicine recommends that athletes consume at least 500-700 mg of sodium, 400-600 mg of potassium, and 100-200 mg of magnesium per day to maintain proper electrolyte balance. These minerals can be found in a variety of foods, such as fruits, vegetables, dairy products, and meats.

What about hydration with water?

Water Bottle on Table

It is important to note that drinking water alone is not enough to replenish electrolytes lost through sweat. When people are thirsty, they may only drink water, which can lead to hyponatremia, a condition in which the blood becomes diluted due to low sodium levels. This can be dangerous and even deadly in severe cases.

It’s also worth mentioning that electrolyte balance is not just important for athletes, but for everyone. Electrolytes play a vital role in maintaining proper hydration, muscle function, and overall health.

What is the best form to take the electrolytes?

Man drinking energy drink

Energy drinks with electrolytes are now common, but people should be aware that many of them contain excessive amount of sugars & sweeteners (since they are targeted for athletes) and less sodium than is recommended, which can cause problems in electrolyte balance.
It’s always better to consume natural sources of electrolytes such as fruits and vegetables, or supplements that are free from sweeteners and other artificial ingredients.

how much does your body lose of electrolytes through workout?

Man Running , sweaty , tired

During intense exercise, the body can lose significant amounts of electrolytes through sweat. The exact amount lost can vary depending on a number of factors, such as the type of exercise, intensity, and individual sweat rate. However, on average, the body can lose the following amounts of electrolytes per hour of exercise:

  • Sodium: 200-800 mg
  • Potassium: 50-200 mg
  • Magnesium: 10-40 mg

To compensate for these losses, it is important for athletes to replenish their electrolyte stores through diet and supplements. In addition to consuming foods that are rich in electrolytes, adding salt to water and drinking it with lemon can be beneficial for electrolyte balance. The salt provides extra sodium, which is lost in large amounts during exercise, and the lemon provides extra potassium. This can be a great way to replenish electrolytes without consuming a lot of calories, and it’s a great hydrating option for people who dislike plain water.

What can cause electrolytes depletion?

There are several factors that can cause depletion of electrolytes in the body, including:

  1. Sweating: During intense physical activity, the body loses electrolytes through sweat, which can lead to electrolyte imbalances if not replenished.
  2. Urination: Excessive urination can also lead to electrolyte depletion, as the body loses fluids and electrolytes through urine.
  3. Diuretic use: Medications that increase urine production, such as diuretics, can also cause electrolyte depletion.
  4. Vomiting and diarrhea: These conditions cause a loss of fluids and electrolytes through vomiting and diarrhea, respectively.
  5. Malnutrition or restrictive diets: If a person is not consuming enough of the electrolytes in their diet, they can become depleted.
  6. Chronic medical conditions: Certain medical conditions, such as kidney disease, can lead to electrolyte imbalances.
  7. Alcohol consumption: Drinking excessive amount of alcohol can lead to electrolyte imbalances and dehydration.

Coffee drinker?

Caffeine, a stimulant found in coffee, tea, and some energy drinks, can have an impact on mineral balance in the body. Consuming excessive amounts of caffeine can lead to depletion of minerals such as calcium, magnesium, and potassium.

Calcium: Caffeine can interfere with the body’s ability to absorb calcium, which is essential for healthy bones and teeth. Studies have shown that excessive caffeine intake can lead to a decrease in bone density and an increased risk of osteoporosis.

Magnesium: Caffeine can also cause the body to excrete more magnesium through urine. Magnesium is important for muscle function and energy metabolism, and a deficiency can lead to muscle cramps, fatigue, and weakness.

Potassium: Caffeine can also lead to potassium depletion in the body. Potassium is essential for proper heart function and muscle contractions, and a deficiency can lead to muscle weakness, cramps, and an irregular heartbeat.

It’s worth noting that these mineral depletions from caffeine intake can be counteracted by consuming mineral-rich foods and supplements. It’s also important to keep in mind that the effects of caffeine on mineral balance can vary depending on an individual’s overall diet, health status, and other factors.

It is recommended to be mindful of your caffeine intake, especially for those who consume large amounts of it. It’s important to pay attention to your body’s needs and adjust your electrolyte and mineral intake accordingly.

Summary

Electrolytes are essential minerals, such as sodium, potassium, and magnesium, that play a key role in maintaining proper hydration and muscle function. Athletes and people who engage in intense physical activity lose electrolytes through sweat and urine, and it’s important to replenish them to maintain proper electrolyte balance.

Categoriesالصحةالمكملات الغذائية

Magnesium the most Critical and Absent Mineral in your body

Posted on 16 January، 2023by Salah Kelani

Magnesium is an essential mineral and consider one of the main electrolytes that plays a crucial role in many bodily functions. Unfortunately, majority of people are deficient in this mineral. In fact, according to the National Institutes of Health, as many as half of all adults in the United States may not get enough magnesium from their diet.

Why is magnesium so important? For starters, it helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It also plays a key role in the formation of bones and teeth, and helps the body produce energy and metabolize food. Magnesium also plays a role in the immune system and helps regulate the level of other essential minerals such as calcium and potassium in the body.

Magnesium deficiency (Hypomagnesemia), Why?

There are several reasons why many people may be deficient in magnesium. One major reason is that the mineral is not found in high concentrations in many common foods, and a diet that is high in processed foods may not provide enough magnesium. Additionally, certain medical conditions, such as Crohn’s disease and celiac disease, can make it difficult for the body to absorb magnesium from food.

Another reason for deficiency is the use of certain medications, such as proton pump inhibitors (PPIs) which are commonly used to treat acid reflux, can lower magnesium levels in the body. Chronic stress and heavy alcohol consumption can also deplete magnesium stores in the body.

Agricultural practices also contribute to magnesium deficiency, as magnesium is not as easily absorbed from soil that has been over-farmed, over-fertilized, or treated with pesticides. This leads to lower magnesium content in fruits, vegetables and grains.

Therefore, it is important to be aware of the potential causes of magnesium deficiency and to take steps to ensure adequate intake of this important mineral through diet and supplements, especially when the risk factors are present.

What are the symptoms of magnesium deficiency?

Magnesium deficiency, also known as hypomagnesemia, can cause a wide range of symptoms, including:

  • Nervous system symptoms: Magnesium is essential for proper nerve function, and a deficiency can cause symptoms such as muscle weakness, tremors, muscle cramps, and spasms. It can also lead to an overall feeling of restlessness and irritability.
  • Cardiovascular symptoms: Magnesium is important for maintaining healthy heart function, and a deficiency can lead to an irregular heartbeat, high blood pressure and an increased risk of heart attacks.
  • Skeletal symptoms: Magnesium is important for bone health, and a deficiency can lead to osteoporosis, a condition characterized by weak and brittle bones.
  • Gastrointestinal symptoms: Magnesium is important for proper digestion, and a deficiency can lead to symptoms such as nausea, vomiting, loss of appetite, and diarrhea.
  • Fatigue and weakness: Magnesium plays a key role in energy production, and a deficiency can lead to fatigue, weakness and overall feeling of malaise.
  • Sleep disturbances: Magnesium is important for regulating the body’s sleep-wake cycle, and a deficiency can lead to insomnia, difficulty falling asleep, and restless sleep.
  • Depression and anxiety: Magnesium is important for regulating mood and emotions, and a deficiency can lead to depression, anxiety, and overall feelings of mental distress.

Magnesium Supplementation
(Oxide, Citrate, Malate, Glycinate & Threonate ,etc…)

There are different types of magnesium available as supplements, each with its own unique set of benefits. Here are a few examples:

  • Magnesium citrate: This form of magnesium is well absorbed and can have a laxative effect, making it a good choice for those with constipation.
  • Magnesium glycinate: This form of magnesium is well absorbed and can be less likely to cause gastrointestinal side effects than other forms. It is also less likely to cause a laxative effect.
  • Magnesium oxide: This form of magnesium is less well absorbed, but can be useful for those with acid reflux or heartburn.
  • Magnesium threonate: This form of magnesium is well absorbed and can penetrate the blood-brain barrier, making it a good choice for those with neurological conditions.
  • Magnesium malate: This form of magnesium is well absorbed and can be beneficial for those with chronic fatigue syndrome and fibromyalgia as it helps to improve the energy production within the cells.
  • Magnesium Taurate: This form of magnesium is well absorbed and can be beneficial for heart health as it helps to improve the cardiac function.
  • Magnesium Ortate: This form of magnesium is a combination of magnesium and orthosilicic acid, it can be beneficial for bone health as it helps to improve the bone density and strength.

When it comes to dosage, the recommended daily allowance (RDA) for magnesium varies depending on age and gender. For adults, the RDA is between 310-420 mg per day. It is always best to consult with a healthcare professional before starting any supplement regimen to determine the appropriate dosage for your individual needs.

In conclusion, magnesium is an essential mineral that plays a crucial role in many bodily functions, and majority of people are deficient in this mineral.