| If there is a continual loss of these key electrolytes, this will lead to dehydration and heat stroke. Our body will normally carry out internal regulation of these electrolytes to maintain the balance if the differences are minor. It is recommended to replace the loss of these electrolytes by supplying the body with fluid and electrolytes so rehydration takes place quickly. Importance of electrolytes
Sodium and chloride are body’s principal electrolytes present between cells, and is the first to be lost when fluid is lost by perspiration and urination.
Their primary role is in regulating of proper fluid balance and controlling the movement of fluids in and out of the cells, regulating the blood pressure, transmitting nerve impulses and helping your muscles relax including your heart muscle. Sodium and chloride are essential for muscle contraction; this explains why if fluid lost is not replaced immediately, it will result in muscle cramping. Deficiency in sodium is unlikely but if that happens, symptoms might include nausea, dizziness and muscle cramps. In excess, sodium will be excreted in healthy people but some kidney disease interferes with sodium excretion causing fluid retention and swelling.
Potassium is the principal electrolytes present inside body cells; it also plays a role in maintaining fluid & electrolytes balance; moreover, it also helps in maintaining our normal blood pressure. It also transmits nerves impulses or signal and helps your muscle contract. For healthy individual, potassium deficiency is rare. However if vomiting and diarrhea, persists, the body may lose excess amount. Deficiency symptoms of potassium include weakness, appetite loss, nausea and fatigue.
Phosphorus help generate energy in every cell of your body and acts as the main regulator of energy metabolism in your body’s organs. It is a major components and teeth, second only to calcium. A deficiency is quite rare except for people who take antacid with aluminum hydroxide for a long time. Symptoms of deficiency include bone loss, weakness, loss appetite and pain. An excess amount may lower the level of calcium in the blood – a problem if calcium intake is low.
Water, regulates the body process. It carries nutrients and other body chemicals to your cells and also carries waste products away. Water helps regulate your body temperature.
The main ingredient in isotonic drink is water. It also contains carbohydrates (glucose and sucrose), sodium, potassium and phosphate. Thirst is quenched when we swallow enough fluid to relieve the dry feeling in our mouth and replace the fluid lost as sweat.
Isotonic drinks do play a role in retaining your fluid consumed and promoting rehydration. To achieve your fluid intake, drink a variety of fluids such as water, juices, isotonic drinks, soy milk and milk within the recommended allowances of fluid.
Take home message
It is important to keep ourselves hydrated under the hot and humid climate in Malaysia, do not wait until you feel thirst and remember the key electrolytes you must include to help you to keep hydrated.
By Mary Easaw – John, Consultant Dietitian. The writer has 23 years of experience in the field of nutrition and dietetics. The information is solely for educating the public and does not constitute an endorsement of any products. Questions regarding its content and use should be directed to a qualified dietitian. |
