In the last series of articles on physical exercise, mention was made about electrolytes and needing to ensure a proper electrolyte balance in the body. In this article we will learn more about the electrolytes that our body contains, what their role and function is, and how they contribute to our health.

Most people are not as familiar with the term “electrolytes” as they are with the term “minerals”. We are all aware that our bodies need specific minerals from our food in order to survive. Minerals are inorganic substances, and because they maintain their structure when consumed, they easily find their way into the body through the foods and drinks we consume. Some of these minerals include sodium, potassium, zinc, selenium, and copper. In fact, our bodies need 16 essential minerals that we obtain from food and fluids. Except for sodium, it is unlikely to ingest too many electrolytes from our diet alone.

However, some minerals, such as sodium and potassium are also referred to as electrolytes. Are minerals and electrolytes the same thing? Read the next statement carefully: All electrolytes are minerals, but not all minerals are electrolytes. Confusing? Minerals are important for our body; but some minerals that our body uses are important for their function as electrolytes. What does this mean?

Electrolytes are defined as: minerals in our body that contain an electric charge, meaning they are able to conduct electricity when dissolved in a fluid such as water or blood.

All electrically charged substances, such as electrolytes are known as ions. When a molecule has an equal number of protons and electrons, they are considered neutral and they do not carry a charge. Any molecule that has an uneven number of protons or electrons is known as an ion, and contains an electrical charge. If a molecule contains more electrons than protons, it carries a negative charge. And, if a molecule contains more protons than electrons, it carries a positive charge. Each type of electrolyte in the body carries either a negative charge or a positive charge.

Why is it so important that our bodies contain electrolytes that are able to conduct electricity? Many processes in the body rely on a small electric current to function, and electrolytes provide this charge. As a whole, all the electrolytes in our body work together to maintain a proper electrical balance in the body within our cells, in the fluid outside of our cells, and in our blood.  Movement of electrolytes in and out of cells creates energy.

The main electrolytes that our body needs are: sodium, potassium, chloride, magnesium, phosphorus, and calcium. All these essential electrolytes must be obtained from food that we eat, and water that we drink.

Fluid Balance

The body is made up of 60% water. Of this, 40% is found within cells, or intra-cellular. The rest of the water is found in the extra-cellular areas of the body, such as in your blood, spinal fluid, and the space in between cells. Because all electrolytes carry a charge, either positive or negative, when immersed in water they all assist in regulating the fluid levels of the body. Water moves in and out of cells depending on the level of electrolytes outside of, or inside of cells.

The number of electrolytes relative to the amount of fluid both within cells and outside of the cells, is called osmolality. Under normal conditions, the osmolality is the same inside and outside your cells, which means that there is an equal balance of electrolytes inside and outside of your cells. If osmolality is unequal, if one side has less or more electrolytes than the other, water from the side with fewer electrolytes will move to the side with more electrolytes to equalize electrolyte concentrations within and outside of cells. A proper balance of fluid in the body is vital to good heal, and a proper balance of electrolytes is critical in maintaining a proper fluid balance. The most important electrolytes for maintaining a proper fluid balance in the body are potassium and sodium.

ELECTROLYTE IMBALANCES

In order for our body to function, the electrolytes in our body must be maintained in a very strict balance. Each electrolyte level must stay within a fairly small range. there must not be too much or too little of each. Electrolyte imbalances can cause many different types of symptoms, depending on which electrolyte is affected, and whether the level is too high or too low. Mild imbalances can make you feel unwell; severe imbalances can lead to death. If we are healthy, and eat a nutritious diet, our electrolytes will be maintained in proper balance in order for them to do their work.

Typically, dehydration is the main cause for an electrolyte imbalance. Dehydration can occur when the body loses fluids from prolonged vomiting or diarrhea, sweating, or a high fever, and the lost fluids and electrolytes are not replaced. Other causes include a diet that is lacking in minerals, malabsorption issues when your body is unable to absorb electrolytes, certain medications (diuretics, laxatives), and kidney disease.

Electrolyte levels in the body can easily be determined by a blood test. Minor electrolyte imbalances can be corrected by making diet changes, to include food sources high in the specific electrolyte that is lacking. For example, a low potassium

level can be corrected by eating foods such as bananas.

Mild dehydration that is caused by loss of fluids, such as with vigorous exercise in the heat, can usually be treated just by replacing the water that has been lost. However, with moderate or severe dehydration, electrolytes that are typically lost during dehydration, especially sodium and potassium, need to be replaced. This is more often in the case of prolonged vomiting or diarrhea. If someone is severely dehydrated, intravenous fluids which contain the lost electrolytes can be administered.  Certain illness such as diabetes can cause excess urination, with subsequent fluid loss leading to dehydration. Medications to treat high blood pressure, such as diuretics, can create an imbalance of sodium in the body. Diuretics treat high blood pressure by flushing the body of excess sodium; this causes water to also leave the body via the kidneys, which lowers blood pressure levels by decreasing the volume of blood in the blood vessels. When the kidneys get rid of excess sodium, it often will flush out potassium also, leading to low potassium levels, which can cause heart rhythm irregularities. With kidney disease, the kidneys are not able to flush out excess electrolytes; electrolytes are retained and levels of electrolytes in the body will rise, leading to imbalances.

Many people take supplements of various types to add nutrients that may be missing from, or containing low levels, in one’s diet. Care needs to be taken so that supplementing with electrolytes do not lead to problems caused by excess electrolytes in the body. For example, too much phosphorus can inhibit your ability to absorb magnesium. Also, taking in too much sodium through table salt or processed foods, can cause you to end up losing calcium. Calcium binds with excess sodium in the body and is excreted when the body senses that sodium levels must be lowered.

Let us look at some of the roles of specific electrolytes:

Potassium (K+): Potassium is the third-most abundant mineral in the body and is the main electrolyte inside of cells. 98% of the potassium in the body is found in the cells. Of that, 80% is contained in the muscle cells, while 20% is found in bones, liver, and in the red blood cells. The level of potassium in the cells determines the amount of water inside cells.

When potassium is dissolved in water, it produces positively charged ions and is a key component in the body’s fluid balance. Because it conducts electricity, it is important for the nervous system, which relays messages between your brain and the rest of your body. The brain sends messages via nerve impulses, to the heart, to the muscles, to reflexes, and many other body functions. To create these nerve impulses, a sodium ion, which is negatively charged, must move into cells and potassium ions, which are positively charged, must move out of the cells. This movement changes the voltage of the cell, which creates a nerve impulse. Potassium sends messages to the muscles to contract, including the contraction of the heart when it beats to pump blood around the body.  When potassium moves in and out of a cell it helps maintain a regular heartbeat.

Either too low or high blood potassium levels will affect the nerve signals in the nervous system, and can weaken muscle contractions, including the muscle of the heart. Muscle cramping can also occur. When the heart does not beat properly, it cannot effectively pump blood to the brain, organs and muscles. Low potassium levels are common in people taking certain types of medications for high blood pressure. Hyperkalemia, when potassium levels in the blood are too high, is considered the most dangerous electrolyte imbalance, as it can lead to irregular heartbeats and death.

Because of its properties, a potassium-rich diet is linked to many powerful health benefits. It may protect against stroke by ensuring a good blood flow to the brain. Potassium reduces the amount of calcium lost from the body via urine, thus helping prevent osteoporosis. Because less calcium is present in the urine, potassium-rich diets also help prevent kidney stones—typically formed from calcium. A potassium-rich diet may also reduce high blood pressure by helping the body remove excess sodium by increasing urine production.

Foods that are high in potassium include bananas, oranges, cantaloupe, honeydew, apricots, grapefruit (some dried fruits, such as prunes, raisins, and dates, are also high in potassium), spinach, broccoli, potatoes, sweet potatoes, mushrooms, peas, strawberries, and cucumbers.

Calcium (Ca²+): Calcium is the most abundant mineral in the body, and is an electrolyte with a positive charge. Most of the body’s calcium is stored in the bones and teeth, where it supports their structure and hardness. The body also needs calcium for muscles to move and for nerves to carry messages from the brain to all the other body parts. Also, calcium helps blood vessels move blood throughout the body, and helps to release hormones and enzymes that control many body functions. It aids in blood clotting after an injury.

A calcium deficiency will not produce short-term symptoms because the body maintains calcium levels by taking it directly from the bones. However, this can lead to osteoporosis, with an increased risk of bone fractures. As a calcium deficiency progresses, symptoms can include confusion or memory loss, muscle spasms, particularly in the legs and back, numbness and tingling in the hands, feet, and face. It results in weak nails, slower hair growth, and fragile, thin skin. Low calcium levels can also lead to abnormal heart rhythms. High calcium levels can cause constipation, loss of appetite and nausea. A calcium deficiency is usually easy to treat by adding more calcium to your diet. Taking the wrong type of calcium supplement can lead to kidney stones. The best supplement is whole food calcium from red marine algae.

Calcium is contained in many foods, including green vegetables such as kale, broccoli and collard greens. Other foods high in calcium include dried figs, edamame, nuts, portobello mushrooms, and legumes. Calcium is also added to some foods, including soy beverages, fruit juices, and tofu. These products will be labeled as having calcium added to them. Most grains have some calcium, and add significant amounts of calcium to the diet because of the quantities of grain products eaten, which are often made with calcium-fortified flour. To ensure better absorption of calcium from your diet, take a Vitamin D supplement or obtain Vitamin D through sunlight.

Magnesium (Mg²+): Magnesium, which is a positive ion, is required for more than 600 different reactions in the body. About 60% of the magnesium in the body is found in the bones, while the rest is in muscles, soft tissues, and fluids, including our blood. Every cell in the body contains magnesium. It helps to maintain normal nerve function, supports a healthy immune system, maintains a steady heartbeat, and helps bones remain strong. Magnesium also helps regulate blood sugar levels and also assists in the production of new proteins from amino acids. It helps convert food into energy, helps create and repair DNA, and allows muscles to contract and relax. During exercise, you need 10–20% more magnesium than when you are resting. Magnesium helps move blood sugar into your muscles and dispose of lactic acid, which can build up during exercise and cause fatigue.

Low magnesium levels are linked to an increased risk of depression, insulin resistance, metabolic disorder, chronic inflammation, and diabetes. Inflammation in the body leads to many of the chronic diseases associated with elevated levels of inflammation, such as heart disease, strokes, and arthritis. Research is being done on magnesium’s role in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. High magnesium levels can lead to low blood pressure, breathing problems, and heart attacks.

Studies suggest that approximately 50% of people in the developed countries get less than the recommended daily amount of magnesium in their diets. Diets high in protein, calcium, or Vitamin D will increase the need for magnesium. The following foods are good to excellent sources of magnesium: pumpkin seeds, spinach, Swiss chard, black beans, quinoa, almonds, cashews, and avocados.

Chloride (Cl⁻): Chloride, which is a negative ion, makes up a large majority of the extracellular fluid. Chloride is able to move freely in and out of cells, and can transport nutrients into cells as it enters. It, along with other electrolytes, maintains the proper fluid balance inside and outside the cells. It helps maintain proper blood volume, blood pressure, and maintains the pH of the body fluids. It is a key component of hydrochloric acid (stomach juice); its extreme acidity kills germs in our food, and breaks down foods, especially protein, so that they can be digested. Those prone to acid reflux can develop erosion of the esophagus because of the very acidic nature of the stomach acids. Low levels of chloride affect our body’s ability to digest food. High levels of chloride can lead to increased blood pressure, along with a buildup of fluid in people with congestive heart failure, cirrhosis, or kidney disease Most of the chloride in our diet comes from table salt, in the form of sodium chloride. Other food sources of chloride are soy sauce; processed foods; small amounts are contained in breads and vegetables.

Phosphate (PO4³⁻): Phosphate is a negative ion, the second most abundant electrolyte in the body, made up of the mineral, phosphorus.  Phosphate is needed to build and repair bones and teeth, help nerves function, and make muscles contract. About 85% of phosphate is found in bones. The rest of it is stored in tissues throughout the body, and is involved as a building block in substances used by the cell for energy production, to build cell membranes, and to create DNA. Low phosphate levels cause muscle weakness, heart and respiratory failure, and seizures. The mineral phosphorus is found in protein-rich foods.

Sodium (Na+): Sodium is an electrolyte that carries a positive charge. Most of the body’s sodium is located in the blood and in the fluid surrounding cells. It plays a big role in maintaining a proper fluid balance; the total amount of sodium in the body affects the amount of fluid in the blood. Low sodium in the blood causes water to move into cells. High sodium causes fluid to move out of the cells. When either of these things happens in brain cells, it can cause personality changes, headache, confusion and lethargy. If the sodium drop is severe, it can result in seizures, coma and death. A key symptom of excess sodium is thirst, to bring the blood volume of sodium back to normal. Excess sodium levels are more dangerous in the elderly, as their sense of thirst is diminished. If the body senses that either blood volume or sodium levels are too high, it will excrete sodium from the kidneys, bringing them back into balance. Sodium also plays a role in nerve and muscle function.

“Thinking men’s minds labor too hard. They frequently use their mental powers prodigally; while there is another class whose highest aim in life is physical labor. The latter class do not exercise the mind. Their muscles are exercised, while their brain is robbed of intellectual strength; and the brain-workers neglect exercising the muscles, and rob their bodies of strength and vigor. Those who are content to devote their lives to physical labor, and leave others to do the thinking for them, while they simply carry out what other brains have planned, will have strength of muscle, but feeble intellects. Their influence for good is small in comparison with what it might be if they would use their brains as well as their muscles. This class fall more readily if attacked with disease, because the system is not vitalized by the electrical force of the brain to resist disease.” –Counsels on Education, p. 20–21