Imagine your body as a high-performance car. Electrolytes are the fuel that keeps everything running smoothly. They help maintain proper hydration levels, prevent muscle cramps, and support optimal brain function. In other words, they’re the secret sauce to feeling energised and focused throughout the day.
For Asa Mntumni from Hout Bay, Cape Town, drinking enough water to stay hydrated, whether it’s winter or summer, is something she never skips. She explains that being a health fanatic means eating well, drinking plenty of water, and exercising regularly.
Hydration hero
“I have my cheat days, but my conscience keeps me in check. I maintain a good balance,” says Mntumni.
To keep her electrolytes balanced, she ensures her diet includes fruits and vegetables like bananas, beetroot, avocados, sweet potatoes, yogurt, and leafy greens.
“Sometimes, after a long day of hiking or running, I need more water than usual because I’ve lost a lot through sweat.”
Asavela Mntumni
Why are electrolytes important?
“Electrolytes are essential for many bodily functions, including energy production, maintaining proper hydration, and supporting muscle contraction,” says Dr Madaliso Phiri, who manages the #Keready mobile clinics in the King Cetshwayo District in KwaZulu Natal.
Phiri emphasises that unless a doctor recommends electrolyte supplements, they are generally unnecessary, especially if one maintains a balanced diet and drinks enough water.
Balanced electrolytes also help stabilise the body’s blood pH level, preventing illnesses caused by excessive acidity or alkalinity, he adds.
“We lose electrolytes through conditions such as vomiting, excessive sweating, or persistent diarrhoea.”
Dr Madaliso Phiri
Phiri adds that electrolyte imbalances can often be mild and may go unnoticed, with symptoms varying based on which electrolytes are low. Common symptoms include dry mouth, fatigue, agitation, dizziness, muscle weakness or spasms, and numbness or tingling.
READ NEXT: Energy drinks: Mzansi, listen to your heart…
What you need to keep in mind
Phiri emphasises that electrolytes are crucial for many bodily functions, and imbalances can occur in anyone. It’s important to stay well-hydrated and consume foods rich in these minerals. If you experience symptoms, seek advice promptly from a medical professional, he advises.
“Pay special attention to high-risk individuals, such as the young and elderly, during illness, as complications can arise quickly without early treatment.
“Children and the elderly are particularly at risk of electrolyte imbalances due to dehydration.”
He notes that the key is to maintain a balance: drink an adequate amount of water, avoid overdosing on electrolyte supplements, maintain a proper salt intake, and limit excessive consumption of sports drinks.
“Some conditions that can lead to electrolyte imbalances include diarrhoea, gastritis, burns, kidney failure, peptic ulcer disease, and Crohn’s disease.”
“Avoid foods or drinks that may cause excessive diarrhoea or vomiting and stay well-hydrated during intense workouts or prolonged exposure to heat to prevent excessive sweating.”
Maintaining balance
According to Shonisani Nephalama, a registered dietitian and the nutrition lead with The Heart and Stroke Foundation South Africa, disturbances in electrolytes can have harmful effects on health and can even be fatal in rare cases.
She says, “A healthy diet is the best way to reach and maintain electrolyte balance. Fruits and vegetables are the main food sources of electrolytes, while table salt is a common source of sodium and chloride.
“Some foods that provide electrolytes include sodium from pickled foods and cheese, potassium from fruits and vegetables, magnesium from seeds and nuts, and calcium from dairy products, fortified dairy alternatives, and green leafy vegetables.”
She notes that electrolytes like bicarbonate are naturally produced in the body, so supplementing with electrolytes like sodium and calcium is not necessary.
“A balanced diet that includes sources of electrolytes should be sufficient for most people.”
Registered dietitian Shonisani Nephalama
Furthermore, she says, endurance athletes and those exercising in extreme heat may want to consider electrolyte-enriched sports drinks to replace their losses. Sweat loss can disrupt fluid balance, impacting performance and safety.
She adds, “Sweat contains electrolytes, primarily sodium and chloride, which regulate body water and maintain osmotic pressure.”
Good hydration practices involve maintaining dehydration before exercise, preventing hypohydration during exercise, and replacing fluid losses post-exercise, Nephalama recommends.
“Individual fluid needs depend on different factors such as personal sweat rate, type of exercise or sport, intensity, environmental conditions, and duration, with exercise intensity determining metabolic heat production.”
ALSO READ: Living with HIV? Keep your kidneys healthy
Get the Health For Mzansi newsletter: Your bi-weekly dose of kasi health, wellness and self-care inspiration.
