We know that electrolytes are some types of nutrients that are present in the body and they have many important functions, such as regulating the heartbeat to allow your muscles to contract so you can move. Chloride, phosphate, sodium, potassium, magnesium, and calcium are the major electrolytes that are found within the body.
Electrolytes are very important nutrients that can help to stimulate nerves throughout the body and balance fluid levels so the electrolyte imbalance can cause a variety of serious negative symptoms, including some which are potentially deadly. We obtain electrolytes through eating different foods and drinking fluids, while we lose them through urinating, going to the bathroom, sweating, and exercise.
Some of the most common causes of electrolyte imbalance include hormonal imbalances and endocrine disorders; a poor diet that is low in essential nutrients from whole foods; taking certain medications, including those for treating cancer, heart disease or hormonal disorders; being sick with symptoms, including high fevers, sweating, diarrhea or vomiting which can all produce fluid loss or dehydration, etc.
The most common symptoms of electrolyte imbalance include joint pain; anxiety; restlessness; insomnia; frequent headaches; muscle aches, spasms, twitches, and weakness; dizziness, especially when standing up suddenly; blood pressure changes; bone disorders, etc. You need to talk with your doctor if you suffer from electrolyte imbalance before you start using some of the below-mentioned home remedies for this condition. [1]
Here are some home remedies for electrolyte imbalance:
Peanuts:
If you are deficient in potassium, then you should snack peanuts on a regular basis so they can help you to increase your potassium levels [2].
Celery:
You should eat a cup of celery on a daily basis so in this way, you will boost your sodium levels. Also, you can fill up with three stalks with cottage cheese and you should use it as your snack for the day.
Regulate water intake:
It is known that dehydration can be a major cause of the electrolyte imbalance but also, drinking too much water can lead to electrolyte imbalance. This will flush out your bladder and kidneys of vital electrolytes. You should not drink more than three gallons of water per day. Also, you can add half a teaspoon to each glass of water because this will add a bit more sodium to your body. As it is known, you should stay hydrated, especially after you have worked out. [1,3]
Lime and baking soda:
You can take the juice of one whole lime and you should add a baking soda in it. You should let it stay in a glass until the fizz stops and then, you should add water to make a whole glass. You should drink it three times a day.
Sweet potatoes:
This natural cure has high amounts of potassium [4]. It is low in fat. This is one of the best ways to add more potassium to your diet.
Dietary changes:
You should make changes in your diet because this is a quick fix for an electrolyte imbalance. You should add more mineral-rich foods in your diets, such as lentils, spinach, potatoes, beans, avocadoes, dates, raisins, and bananas. Also, these foods are rich in antioxidants which can help your body to function better. [5]
Edamame:
In one cup of edamame, there is 14% of the needed potassium intake. You should add it in your diet so in this way you can fight against electrolyte imbalance.
Fix the underlying cause:
It is known that in many cases electrolyte imbalance is caused by underlying infections and medical conditions so one of the best ways to treat your electrolyte imbalance is to treat the underlying cause. If you suffer from blood pressure problems, kidney issues or a substance abuse problem or an eating disorder, then you should fix these problems so in this way you can resolve your electrolyte imbalance. [1]
Dairy:
It is known that yogurt and milk are excellent sources of the calcium which is needed for the body. In one cup of milk, there is 300 mg of calcium. In one cup of yogurt, there is 450 mg of calcium. Both of them are excellent post-workout snacks to replenish electrolytes and boost the protein intake.
Exercise smarter:
If you are a high – performance athlete, then you should properly plan your pre and post-workout routines with adequate electrolyte intake, including mineral supplements and sports drinks. You should pay attention to your body during workouts. The electrolyte deficiency should not be pushed through because it can result in unwanted side effects. [6]
Mineral supplementation:
You should support your diet with mineral supplements of phosphate, calcium, or potassium because this is an excellent way to ensure that your electrolyte levels do not dip to dangerous levels, particularly if you suffer from diseases linked to mineral deficiency or you are an athlete.
Refuel after exercise:
Athletes are commonly using fluids and electrolytes (usually in the form of extra sodium) during or after training. Doctors are recommending replenishing electrolytes for years and this is a reason why sports drinks and enhanced waters are popular among people who are very active. It is very important to drink enough water before, during, and after exercise because this can keep you hydrated. [6]
If you are training for a prolonged period of time, then it is necessary to replenish your electrolyte stores since some electrolytes, especially sodium, are lost when you sweat. It is a known fact that should drink extra water to compensate for the fluid loss of being active, about 1.5 to 2.5 cups for shorter workouts, and about three extra cups if you had longer workouts that are more than one hour.
If you do not have enough water in your body, then dehydration and deficits can cause cardiovascular complications (changes to heartbeats), confusion, dizziness, fatigue, and muscle cramping. This hurts your overall aerobic performance but also, it can cause you to pass out or in rare circumstances even experience serious issues like a heart attack. It is known that both water and sodium need to be replaced after workouts to re-establish the normal body water levels.
You should not drink a lot of water after a workout but you should be sure that you eat a balanced meal afterward and you have some water throughout the rest of the day. If you have noticed that you are heavily cramping up or dizzy, then you should drink a lot of fluids immediately and you should consume electrolytes until you feel better.
Avocado:
Avocado is rich in potassium. In one avocado there are approximately 975 mg of potassium which is a double from that of banana. You can opt for ¼ serving avocado on a slice of toast after you have finished with your work out because it can help you to refuel and rehydrate. [7]
Bananas:
It is known that bananas have the highest amounts of potassium among fruits and vegetables. In one banana there is 422 mg of potassium. This mineral can help to control muscles and blood pressure. If you do not have enough potassium in your body, then you can experience sub-optimal muscle function. This is a reason why you should use bananas as your pre or post work out food. [8]
Watermelon:
Watermelon is one of the best fruits which you can find all around the world. Many people think that it can be used as a refreshing drink during hot summer days but it can be used to replenish your energy levels and it will give you the much-needed minerals. It is rich in nutrients, like water, potassium, and natural sugars. You should snack on a cup or two of watermelon after a workout because this can boost your energy and electrolyte stores.
Epsom salt:
You should put two cups of Epsom salt in a tub of warm water and you should soak in it for thirty minutes. You should do this natural treatment two times per week.
Spinach:
The spinach is one of the most nutrient-dense vegetables. In one cup of frozen spinach, there is 540 mg of potassium. This natural cure can give you more potassium than one serving of banana.
White beans:
White beans are rich in potassium. In one cup (of 179 grams) there are 18% of potassium which is equivalent to two bananas. You can add white beans to your salads and stews which can help to increase your potassium intake.
Coconut water:
This is a clear liquid in the fruit’s center which is tapped from young and green coconuts. It has easily digested carbohydrates and it is rich in minerals and antioxidants. This is a reason why you should use the coconut water as your home remedy for electrolyte imbalance. [9]
References:
[1] Balci AK, Koksal O, Kose A, et al. General characteristics of patients with electrolyte imbalance admitted to emergency department. World Journal of Emergency Medicine. 2013;4(2):113–6.
[2] Arya SS, Salve AR, Chauhan S. Peanuts as functional food: a review. Journal of Food Science and Technology. 2016;53(1):31–41.
[3] Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration and health. Nutrition Reviews. 2010;68(8):439–58.
[4] Byju G, George J. Potassium nutrition of sweet potato. Advances in Horticultural Science. 2005;19(4):221-39.
[5] Lima BR, da Silva JHV, Givisiez PEn, et al. Influence of environmental temperature and electrolyte balance on the performance of quails (Coturnix Coturnix Coturnix). Brazilian Journal of Poultry Science. 2014;16(3).
[6] Jung AP, Bishop PA, Al-Nawwas A, Barry Dale R. Influence of hydration and electrolyte supplementation on incidence and time to onset of exercise-associated muscle cramps. Journal of Athletic Training. 2005;40(2):71–5.
[7] Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Critical Reviews in Food Science and Nutrition. 2013;53(7):738–50.
[8] Food and Nutrition Research Institute (FNRI). Potassium in bananas helps regulate blood pressure. Retrieved from www.fnri.dost.gov.ph/index.php/publications/writers-pool-corner/57-food-and-nutrition/86-potassium-in-bananas-helps-regulate-blood-pressure
[9] Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Journal of the International Society of Sports Nutrition. 2012;9:1.
