You have seen them everywhere-neon-colored sports, electrolyte powders that promise to overload your hydration, and the impacts that share the home recipes they seek as their secret wellness weapon.
But do you really have to fill in the electrolytes, or is it all this right electro-hype?
Two experts talked about the post to break down when you are likely to get enough naturally – and when it’s time to run to pedialyte.
Are you getting enough electrolytes in your diet?
First things first: electrolytes are essential to your health.
“The average person needs electrolytes such as sodium, potassium, magnesium and calcium daily to maintain optimal health,” said Dr. Raj Singh, MD, Medical Director in Rarev Medspa Las Vegas, for The Post.
“However, in most cases, they can get enough electrolytes through a balanced, nutrient -rich diet.”
On a daily basis, most of us should achieve this by eating foods such as olives (sodium), banana (potassium), black beans (magnesium) and Greek yogurt (calcium).
The recommended daily intake of Singh is 1,500-2000 mg sodium, 2,600 mg- 3,400 mg potassium, 400 mg magnesium, and 1,000 mg of calcium, although “men usually require higher consumption due to the largest surface of the body and size of the body and size of muscle. “
However, he suggests filling during an intense exercise, if you are sick, or when you experience excessive sweating, vomiting or diarrhea.
How do you know if you need more electrolytes?
Muscle jumps, fatigue and weakness are all the signs you are directing these minerals, as they help regulate muscle and nerve function. Headaches and dizziness are also signs.
Prolonged electrolyte deficiencies “can lead to more serious issues such as irregular heart rate or lower blood pressure,” Singh warned.
What if you want a hint, you are in trouble before you start to feel terrible? Benjamin Nevara, MS, A personal certified coach and owner of Ie Health said it does not look any further than your sub-am.
“A good way to know if you need more electrolytes is if you are a salty sweater,” he told the post.
“Look at those white lines on your shirt armpits or if you wear a lid, check for white sweat lines on it. That’s all salt. The whiter the lines are, the more salt you are losing. “
Nevara agreed that if you run a very stationary lifestyle and you are not a salty sweater, you “probably get enough salt and electrolyte by drinking water and eating a balanced diet”.
However, if it’s hot and you are moving too much throughout the day, it definitely recommends filling.
Should you get electrolytes if you are drinking alcohol?
Another example in which you may want to consider filling is if you are drinking a lot of alcohol.
In this case, Nevara advises filling in electrolytes before, during and after the time you are drinking – longer and after it is more important.
“Previously it’s really a preventative type, but if you are drinking alcohol, you definitely want to fill in first because you will probably not think of moisturizing long and after,” he said.
How you decide to fill is really a matter of taste and preference.
“You can choose an IV juice or add a little LMNT to the water, or simply add a little salt to your water,” Nevares suggested.
IV and LMNT juice are mixing powdered drinks that you can add to water or other drinks. They are easy to buy online and can be found in some stores, but if you want something, you can catch a lot everywhere, there are always good old -fashioned gatars.
“Gatorade is a great option,” Nevares said.
In terms of advantage, Nevara believes that “sodium and potassium chloride are the most important electrolytes, but other minerals such as magnesium and calcium benefit for hydration and in many other ways.”
And while you have to get most of what you need from what you eat, it also thinks “should be quite standard, or mandatory, get an additional magnesium, calcium or zinc and, depending on how much you move , more sodium or potassium should also be consumed through diet or supplements. “
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