Electrolytes & why the name Ion+
ELECTROLYTES & OUR NAME
We’ve all heard of them, we have all seen them advertised on sports drink bottles, but what exactly are they? And why are they so important?
Before I get into the science of electrolytes and why they’re important, I’ll explain briefly how I came up with the name Ion+. The short story is that I was flipping through my Krause’s Food and the Nutrition Care Process textbook (iykyk) for inspiration. Since I practice based on evidenced-based research, I wanted something to reflect just how important science is in the nutrition care process. I stumbled upon the electrolytes chapter (electrolytes are ions) and viola, Ion+ was born. Note that the Ion+ always has a ‘+’ associated with the name. That’s because ions always carry a charge, which helps them combine with other, oppositely charged ions to help maintain essential bodily functions like metabolism, muscular function, and fluid balance.
WHAT ARE ELECTROLYTES AND WHAT DO THEY DO?
The body’s electrolytes exist in two different spaces: the extracellular fluid (fluid that is outside of the cell) and intracellular fluid (fluid that is inside of the cell). The body does a great job of keeping both the intra- and extracellular electrolytes at an even concentration (called equilibrium- where the same amount flowing out is the same amount flowing in) because if it doesn’t, major things can happen. Major like your heart will stop beating. I included a diagram from a graduate school PowerPoint that hopefully helps you see the concentrations of the electrolytes a little more clear.
This chart shows the concentration of electrolytes in the cell (intracellular) vs. the concentration of electrolytes outside of the cell (extracellular) when you drink water.
It paints a small picture of electrolyte balance (notice the sodium ion [Na+] is at different concentrations inside the cell vs. outside).
The shift of these electrolytes happen constantly, which helps keep the body at equilibrium and is needed for the body to function properly. If you deprive your body of water, then the shift doesn’t happen, which can be deadly.
For sake of not boring you with a huge paragraph full of science words, I’ll summarize with a simple list.
Electrolytes & their functions:
Calcium: helps with muscle movement (like your heart beating and your arms moving), blood pressure control, helps neurons talk to each other (so your body responds when you give it a command), bone metabolism (building up or breaking down), and blood clotting. So the next time you get a cut and a scab forms, thank calcium for playing a role.
Sodium: the great American electrolyte as I like to call it. It helps with acid-base balance (this keeps the pH of the blood at a neutral level [7.35-7.45] so that the body can actually function and do things like digest food), muscle contraction, and also helps neurons talk to each other. This value is really affected by your hydration status.
Magnesium: helps your nervous system function (your brain is included in your nervous system!) and bone metabolism.
Phosphorus: helps with energy production (which we all need more of it seems like) and phospholipid membrane structure. The phospholipid membrane is the channel in your cells that the electrolytes flow back and forth through and is super important for the metabolic processes that keep your body going.
Potassium: helps cells and muscles grow, helps store energy in the form of glycogen, and works very closely with sodium to make sure that all of the fluids are balanced in our body.
PHEW THAT WAS A LOT.
SO, HOW DO I KNOW I’M GETTING THE RIGHT AMOUNT?
This question used to stress me out. How do I know if I’m getting the right amount? I don’t want my heart to stop or anything. Well, the good news is that if you are eating the recommended 5 cups of fruits and vegetables per day in your diet then you likely are giving your body exactly what it needs. If you aren’t, come see me and we can make it happen. Just one more reason why eating a balanced diet is super important.
Since the body regulates electrolytes so closely, if you give it a little more one day or a little less another day then it usually knows what to do to keep everything in balance.
I made a list below to show you each electrolyte and where to find them in your diet.
Food sources for electrolytes:
Calcium: dark green leafy vegetables (like spinach and kale), nuts, fish with the bones (small fish like sardines usually don’t have their bones removed before they’re canned), and calcium-fortified foods (this means that calcium has been added back into the specific product).
Sodium: TBH you get sodium in almost everything you eat if you are American. Just check your food label if you’re unsure. Or pay attention to how much salt you add to your food if you’re cooking.
Magnesium: green leafy vegetables, legumes (beans, lentils), whole grains
Phosphorus: meat, eggs, milk, cheese, dried beans
Potassium: meat, dairy products, fruits (bananas, artichokes, avocados, cantaloupe, dates), vegetables (brussels sprouts, beets, sweet potatoes)
HYDRATION & THE SCIENCE BEHIND IT
Water is essential for life. We all know that. Your body needs water to function properly at the cellular level, which is why staying hydrated is so important. It’s kinda crazy because everyone always tells you that being hydrated is important, but no one really tells you why. Or why sports drinks have become popular. Or why electrolytes matter other than they keep you hydrated. I’ll break it down for you in this little paragraph.
Basically, your body uses the chemical elements of water (hydrogen and oxygen) to help carry out processes like metabolism. These processes also create and use energy for things like digestion, muscle movement, even processing thoughts in your brain. So, your body is constantly breaking apart water molecules, and processing other fluid which causes fluid loss, usually through sweat, bathroom activities (going #1 or #2) and breathing. All of this loss needs to be replaced, and if you are replacing it as your body is using it, you are at equilibrium (aka hydrated).
Where do the electrolytes come in?
The fluid your body processes isn’t just water. It needs water, along with the electrolytes, to perform these every day tasks like breathing and muscle movement. Sometimes, if we are not eating a balanced diet or we are working out really, really hard, we need to add in some additional electrolytes to make sure the body can keep up and replace all of the fluid that is being lost.
What about the sports drinks?
If you read the label on any regular sports drink, it has a lot of sugar and sodium in it. So, in very simple terms, the salt and sugar molecules change the concentration of the fluid around the outside of your cells (extracellular) and cause the water molecules to rush inside of your cells (intracellular). This rehydrates you quicker because your body has access to the water molecules quicker. And that is a whole month of metabolism lectures in one tiny paragraph.
SHOULD I BE DRINKING SPORTS DRINKS THEN?
To wrap this up, science says that sports drinks, electrolyte replacement solutions, whatever you wanna call it, aren’t necessary unless you’re an athlete that is training hardcore, or are losing fluids rapidly due to an illness (like vomiting and diarrhea). For the average American, we are not working out hard enough to need the extra electrolytes every single time we hit the gym. The high concentration of sugar and sodium outweigh the benefits of the electrolytes these drinks offer in most cases.
I do, however, love a squeezy blue Gatorade on occasion. Just like any other sugar sweetened beverage, drink them in moderation, or opt for the low or no calorie option. Meanwhile, make sure to keep eating your fruits and veggies, drink your water, and look for fun ways to incorporate both of these things in your diet on the reg!
Sources
Mahan LK, Raymond JL. Water, Electrolytes, and Acid-Base Balance. In: Krause's Food & the Nutrition Care Process. St. Louis (Mo.): Elsevier; 2016:89-93.
Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutrition Reviews. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x
