There are tiny minerals in your body fluids.Your muscles, nerves, and amount of fluid in your blood have to be in good working order.If you sweat a lot you can deplete your electrolytes and it is important to replenish them after a workout.Losing fluids, inadequate diet, malabsorption, or other conditions can have serious consequences.Imbalance can lead to irregular heartbeat, confusion, sudden blood pressure changes, nervous system or bone disorders, and even death.fluids, foods, supplements, and medical practices can be used to replenish electrolyte levels.Most people don't have an issue with electrolytes if they stay hydrated and eat regularly.Talk to your doctor about a treatment plan if that is not enough.
Step 1: You should drink 9-13 cups of fluids a day.
Keeping a balanced fluid level is important because salt and water stay in and leave your body together.Men should drink around 13 cups of water and other fluids a day, while women should aim for 9 cups.Water, juice, and tea count towards your fluids.You can keep your electrolytes in balance by staying hydrated every day.You should drink about 17 ounces of fluid about two hours before you exercise.Recovery after intense exercise and sweating can be aided by drinking electrolyte water.
Step 2: You should stay hydrated when you are sick.
Vomiting can cause dehydration and lower your electrolytes.Staying hydrated with water, tea, and sports drinks is the best way to prevent this.Salt will help keep your fluids and electrolytes balanced while you are sick.
Step 3: Sports drinks should not be used alone to boost electrolytes.
Sports drinks are marketed towards athletes, but they are not the best choice to replenish the electrolytes you lose from sweating.There is a lot of sugar in sports drinks.Some sugar is good after exercise, but not as much as the drinks contain.Try to eat healthy to replenish your electrolytes.Coconut water has many needed electrolytes and is a good way to rehydrate.
Step 4: If you get really dehydrated, go to the hospital for an IV.
Extreme thirst, urinating little or not at all, fatigue, dizziness, and confusion are some of the signs of dehydration in adults.You may need an IV of water and salt if you have these symptoms.You can either call your doctor or go to the hospital.Children may show dehydration differently.Look for crying without tears, a dry mouth or tongue, no wet diaper over 3 hours, sunken eyes, cheeks, or a soft spot on top of their skull.
Step 5: Don't over-hydrating.
It is possible to drink too much water.If you drink too much, you can throw off your electrolyte balance.If you drink a lot of water and start to feel unwell, you may be overhydrating.Don't drink more than a liter of fluid every hour.If you sweat a lot, drink half water and half sports drinks.
Step 6: After you sweat, eat something salty.
sweat is salty because you lose a lot of salt from your body when you sweat heavily.A bagel with peanut butter or peanuts is a good snack after a workout.There are other salty items in the snack-food aisle, but nuts are a healthy high-sodium food.
Step 7: You can replace chloride with a snack.
Chloride gets lost in sweat.After exercising, snack on olives, lettuce, seaweed, tomatoes, and other chloride-rich foods.
Step 8: Foods with a lot of potassium are eaten.
It is a good idea to include some potassium-rich foods in your meal after a heavy workout.If you take a medication, you should eat a lot of high-potassium foods.Bananas, baked potatoes, lean beef, milk, oranges, peanut butter, chickpeas, and wheat germ are some good examples.
Step 9: Eat a lot of calcium-rich foods.
Good amounts of calcium can be found in dairy foods.Milk, yogurt, cheese, and cereals can be included in a meal.Green leafy vegetables, oranges, canned salmon, shrimp, and peanuts are good for calcium.Teenagers should get at least four serving of dairy a day to get enough calcium.A serving may include a glass of milk, a tub of yogurt, or two slices of cheese.
Step 10: You can eat magnesium-rich foods.
Some foods that contain magnesium are included in your diet.Green leafy vegetables, whole grains, nuts, beans, and lentils are good options.
Step 11: You should include other electrolyte-rich foods in your diet.
Some foods contain a number of electrolytes that you can eat after a workout, or just include in your daily diet to keep electrolyte levels balanced.You can snack on chia seeds, apples, oranges, and sweet potatoes.
Step 12: Increase the amount of D in your body.
If you want to increase your calcium and phosphate levels, you need to get some daily sun.Don't stay out long enough to get sunburned, but spend about 20 minutes in the sun with exposed skin each day.Mushrooms, oily fish like mackerel or salmon, fortified grains, tofu, eggs, dairy, and lean pork are high in vitamins D and E.A blood test can be used to diagnose lowvitamin D.Ask if you should take a supplement.
Step 13: You can quit smoking.
Smoking and using tobacco products can affect your body's calcium level.If you quit smoking, you will be able to regulate your body's calcium, an important electrolyte.
Step 14: Don't drink alcohol.
Low electrolytes can be caused by alcoholism.Work with your doctor to stop drinking if you are struggling with it.If you have been drinking a lot and need to stop, it is important for you to get in touch with a doctor.
Step 15: Don't starve yourself.
Starvation diet can wreak havoc on your electrolyte levels.Don't follow a diet that says you will lose a lot of weight in a short period of time, and one that tells you to eat all food types.The raw food diet and juice cleanse can affect your electrolyte balance.If you want to lose weight, eat a balanced diet.Meal plans can be created with the help of a doctor or a dietitian.
Step 16: Discuss your medication with your doctor.
Diuretics like hydrochlorothiazide or Furosemide are notorious for decreasing your electrolytes.If you are very active and sweat a lot, talk to your doctor about whether you should switch to a different medicine.Don't stop taking your medication without your doctor's approval.Antibiotics, steroids, and amphotericin B are some of the medications that may lower electrolyte levels.
Step 17: Medical causes of water retention can be managed.
If you have a medical condition, your electrolytes can be low.This can happen if you have heart failure or other problems.Your doctor should be in charge of managing your medical conditions to prevent dangerous levels of electrolytes.While you are pregnant, your OB/GYN can help regulate your fluid levels.There are other signs that your body is retaining too much water.You could also experience a wet cough with frothy spit up, as well as changes in heart rate or blood pressure.SIADH is a less common condition that can lower electrolytes.
Step 18: Medical conditions can affect electrolytes.
Many medical conditions can affect your electrolytes.If you work with your doctor to manage your conditions, you can avoid having dangerously low electrolyte levels.If you have diabetes, you might feel thirsty all the time and therefore over-hydrate.
Step 19: Help for dangerously low electrolytes.
If your levels get too low, it can cause dangerous physical problems, and you can usually manage it at home with proper hydration and diet.If this happens, you will have a wide range of symptoms.If you feel unwell, get medical treatment at the hospital, which will vary depending on the severity of your symptoms and how low your electrolyte levels are.IV medications can be used for dangerously low calcium, magnesium, andphosphate.