4 symptoms of a low electrolyte mirror (and how to fix them!)

4 symptoms of a low electrolyte mirror (and how to fix them!)

electrolytes are vital minerals such as potassium, sodium, calcium and magnesium that guide electricity when mixing with water. They are responsible for several vital physiological functions, for example for maintaining the fluid balance, supporting muscle contraction and regulating nerve signals. However, many factors can lead to a low electrolyte mirror and have a negative impact on our well -being. This article deals with the symptoms of a low electrolyte level, its causes and possible solutions.

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Symptom 1: Muscle cramps

muscle cramps, painful involuntary muscle contractions, often indicate an electrolystation corpse weight. Calcium, potassium and magnesium are important minerals that are necessary for normal muscle function. Your deficiency can trigger these unpleasant cramps. In fact, a study in the Journal of the International Society of Sports Nutrition (2019) found a connection between electrolyte disorders and muscle cramps in athletes who are mainly due to excessive sweating that reduces the electrolyte level in exhausting training.

symptom 2: fatigue

If you feel continuing fatigue, this can be a sign of a low electrolyte level. Sodium and potassium, both important electrolytes, are crucial for maintaining the body's fluid balance. Your deficiency can lead to dehydration, a known cause of fatigue. The Journal of the American College of Nutrition (2012) supports this and finds that even slight dehydration can influence the mood, the energy level and cognitive functions.

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Symptom 3: Headache

Headache, another frequent symptom of a low electrolyte level, can occur if the body is not able to maintain an optimal fluid balance, which leads to dehydration. According to a study in the HandBooks of Clinical Neurology (2014), chronic dehydration can trigger headaches by leading the brain to be shrinking temporarily due to loss of fluid.

Symptom 4: Problems with clear thinking

A low electrolyte mirror, especially sodium and potassium, can lead to cognitive disorders. These electrolytes keep the electrical gradients upright over the cell membranes, which are of crucial importance for the transmission of nerve impulses and thus for cognitive function. A study in the British Journal of Nutrition (2011) showed that even slight dehydration affects cognitive performance and mood, which underlines the importance of optimal fluid intake for cognitive health.

causes of low electrolyte values ​​

1. Nutritional habits and environment

factors such as excessive consumption of processed food, excessive sweating, extreme heat, high alcohol or coffee consumption and even excessive liquid intake can lead to a low electrolyte level. While processed food often contains a lot of sodium, they usually lack other essential electrolytes, which leads to an imbalance.

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2. Modern agriculture and water supply

According to a report by the Journal of Nutrition and Metabolism from 2015, industrial agricultural practices, soil erosion and excessive cooking lead to the loss of essential minerals from our food. In addition, most line and bottle water can be drinked, but do not contain any important minerals that are necessary for the rehydration after strong sweating or longer heat, as can be seen from a study in the International Journal of Environmental Research and Public Health from 2018.

3. Certain drugs and health conditions

The National Institute of Health points out that certain diuretics and antibiotics can save, impair and lead to the body's ability to store important electrolytes. Different health states such as kidney disease, eating disorders and certain types of cancer can also affect the electrolyte balance. @Media (Min-Width: 0PX) {#Div-Gpt-Ad-Healthy_holistic_Living_Com-Large-Leader Board-2-0-Asloaded {Max-Width: 336px! Important; Max-Height: 280px! Important;}}

filling out electrolytes

1. Balanced diet

Keep a diet that is rich in fruit, vegetables, whole grains, lean protein and dairy products. The potassium -rich foods include bananas and sweet potatoes, the magnesium -rich foods include almonds and spinach. Dairy products and green leafy vegetables are excellent calcium sources.

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2. Correct fluid supply

Remain sufficiently hydrated by drinking enough water, supplemented by electrolyte -rich drinks such as coconut water.

3. Electrolytics

electrolytt tablets or powder can be used to fill up the electrolytes, especially in the event of illness or intensive physical activity. However, choose products with little or no sugar content.

recipe for a homemade electrolyte drink

ingredients:

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• 1/2 cup of fresh watermelon juice
• 1/4 cup of fresh lemon juice
• 2 cups of coconut water
• 1/8 TL Rosa Himalaya salt

Instructions:

1. watermelon, lemon juice, coconut water and Himalaya salt.

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2. pour the juice into a jug.
3. Let the mixture cool in the refrigerator or serve on ice.

A study in the Journal of Agricultural and Food Chemistry (2013) showed that watermelon juice helps to relieve sore muscles after training, which makes this drink ideal for regeneration after training.

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The understanding of the diverse causes and symptoms of an electrolystation corpse weight enables us to make proactive health decisions. With a balanced diet, the right hydration and natural solutions to fill up lost electrolytes, we can maintain the optimal function and general well -being of our body.

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