Electrolytes are essential body nutrients. They can be obtained from various sources of food and drink. Electrolyte drinks are an excellent way to keep your electrolyte levels up at all times.
If you are looking to make these drinks, a homemade electrolyte drink DIY recipe can come in handy.
Electrolytes and their significance:
Electrolytes are charged particles that transport fluids, nutrients, and signals within the body. Minerals such as sodium, potassium, and calcium are some of the significant electrolytes.
Hydration is the process by which your body absorbs fluids from the food and drinks you consume. Through the process of hydration, your body absorbs electrolytes and other nutrients as well.
The complete process of hydration ensures that your body gets a complete supply of nutrients it needs for seamless functioning.
How can you identify that your body is dehydrated?
- Excessive thirst is the first sign of dehydration. While feeling thirsty may indicate that your body needs hydration, excessive thirst means that you are dehydrated.
- When your body doesnt have enough fluids, naturally there will be less urine output. Your urine will also smell strong. If this happens, you must start drinking fluids until your urine is back to a pale color.
- Eyes and mouth are among the moist parts of your body. When you are dehydrated the fluid content in your body decreases. This results in reduced saliva resulting in dry mouth. Your eyes also turn dry due to dehydration.
- If your skin appears saggy and dry, drink a glass of water. You will find an instant bounce. Hydration plays a major role in keeping your skin moist and supple.
If not treated on time, additional symptoms such as high blood pressure, nausea and vomiting, increased heartbeat etc. can occur. You may have to take the patient to the hospital for immediate medical attention.
Electrolyte imbalance among athletes:
Athletes and sportspersons get dehydrated quickly since they sweat a lot during the course of their training and practice. In addition, they also lose a lot of calories and energy levels rapidly. When not compensated with a proper electrolyte and fluid supply on time, they can get into trouble.
Muscle cramping, reduced ability to perform, dizziness, and fatigue are some common symptoms of lack of proper hydration.
Electrolyte imbalance during sickness:
You can also get dehydrated when you are sick and are having bouts of diarrhea and vomiting. Homemade electrolyte drinks can be of great help to get your body back on track.
Doctors frequently prescribe ORS solutions to help you tide over dehydration caused by sickness.
Electrolyte imbalance due to extreme weather:
If you live in extremely hot or cold climates, dehydration is common. People who sweat excessively also find themselves dehydrated very quickly. Electrolyte drinks, energy drinks, sports drinks are some of the ways to help you achieve hydration and electrolyte balance.
Maintaining electrolyte levels at all times:
Proper electrolyte levels are extremely important to ensure that your body functions properly and you don’t get sick. Proper electrolyte levels also ensure proper hydration.
So how can you keep your electrolyte levels up at all times? Here are a few things you can do.
1. Drink water:
Water is the cheapest and widely available source of hydration. Depending on the source, water is an excellent source of electrolytes too. For example, ethically sourced mineral water is rich in various minerals and nutrients.
You must consume at least 6 to 8 glasses of water in a day to ensure proper hydration.
2. Supplement water with hydrating fluids:
While water is one of the main sources of hydration, electrolyte drinks, sports drinks, fruit juices, coconut water are also excellent for hydration.
When you are dehydrated or are experiencing heat stroke these hydrating fluids play a major role in restoring hydration and electrolyte balance.
3. Consume a balanced diet:
If you think that only fluids supply you with electrolyte supply, think again!! You everyday vegetables and fruits are also excellent sources of electrolytes.
Apart from these, legumes, nuts and seeds, certain types of lean meat, eggs, milk and milk products, cheeses all have different types of minerals and nutrients.
Filling your everyday meal with a balanced diet is a simple and effective way to ensure balanced electrolyte supply. Including all food groups in your diet is the key.
4. Include water-rich foods in your diet:
Fruits such as watermelon, cantaloupe, cucumbers, strawberries are all perfect alternatives to water to keep you hydrated.
5. Substitute water with infused waters:
Drinking water every day can be boring and bland. Infused waters are a great option to keep you hydrated. They add flavor to water. In addition, infused waters also act as detox drinks and help cleanse your body from within.
The beauty of infused water is that you can use any fruit of your choice to flavor your water. Cucumber, mint slices, coriander leaves, lemon slices are common additives to infused waters.
Bottom Line:
Hydration and electrolyte balance are crucial to ensure health and wellness. A disturbance in these leads to dehydration and other health issues.
Maintaining electrolyte levels is easy. Food and water are your main sources of electrolytes and hydration. Proper hydration and a well-balanced diet ensure that you can keep your electrolyte levels up at all times.
