Electrolytes are essential minerals like sodium, potassium, calcium, and magnesium that carry an electric charge in your body fluids, vital for balancing fluids, powering nerve signals, contracting muscles, regulating pH, and keeping your heart beating steadily. You get them from food and drinks, and your kidneys filter out excess amounts, but you lose them through sweat, so replacing them is important during exercise or illness.
Key Functions
- Fluid Balance: Maintain the right water balance inside and outside your cells.
- Nerve & Muscle Control: Help transmit nerve signals and enable muscles to contract (including your heart).
- pH Balance: Regulate your body's acid-base (pH) level.
- Nutrient Transport: Move nutrients into cells and waste out.
Common Electrolytes
How You Get & Lose Them
- Sources: Fruits (like bananas, watermelon), vegetables (cucumbers, leafy greens), nuts, seeds, dairy, lean meats, and fortified foods.
Why They Matter
When you lose too many electrolytes (like during intense sweating), you can experience fatigue, muscle cramps, or an irregular heartbeat, highlighting the need for balance.
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