Which foods contain natural electrolytes
Electrolytes - Everything You Need To Know
Electrolytes are essential to life and play an essential role in regulating your water balance and metabolism. Do you train hard? Then electrolytes are particularly important for you. Especially as an endurance athlete, you always have to make sure that your electrolyte stores are regularly replenished. We'll explain why and show you everything else you need to know.
Electrolytes Definition: What Are Electrolytes?
Electrolytes are salts, bases and acids. Minerals that, when dissolved in a liquid, such as blood, can conduct electrical charges. The positively charged particles are called cations. The cations include, for example, sodium. Chloride, for example, is one of the negatively charged anions. Electrolytes in the blood are in an electrolyte balance.
Electrolytes help with that in the human body Regulation of nerves- and Muscle function as well as the Acid-base and water balance. Electrolytes cannot be produced by yourself and must therefore be taken in with your daily diet.
The following electrolytes in particular play a crucial role in the human body:
contributes to the normal functioning of the nervous system, the muscle function and the maintenance of the nervous system.
DGE recommendation for adults: 4000 mg / day.
is the main antagonist of potassium. While sodium increases blood pressure, potassium ensures that your blood pressure is lowered. The sodium-potassium ratio in your daily food is all the more important.
DGE recommendation for adults: 500 mg / day.
contributes, among other things, to normal muscle function and normal energy metabolism.
DGE recommendation for adults: 1000 mg / day.
contributes to the electrolyte balance and normal energy-yielding metabolism.
DGE recommendation for adults: 300 mg / day.
Together with sodium, it regulates the flow of substances and water between the cells and is therefore important for various transport processes.
DGE recommendation for adults: 2300 mg / day.
contributes to a normal energy metabolism as well as to the normal function of the cell membrane.
DGE recommendation for adults: 700 mg / day.
The following is an exemplary list of foods that contain electrolytes:
- Green vegetables
- Table salt
- Sunflower seeds
Electrolytes are essential for various metabolic processes. Among other things, they regulate the electrical voltage of the outer cell walls. How it works? The electrolytes are present in different amounts inside and outside the cells. This creates tension on the cell walls, which among other things is responsible for the Transmission of nerve impulses necessary is.
In addition, your body needs enough electrolytes to control the water balance. This is important because da body consists of 60% water. Your water balance is therefore the basis for all life processes.
You need electrolytes for the following functions, among others:
Electrolytes & Exercise - That's Why They Are Important
Do you train hard and love strenuous workouts? Then you should pay particular attention to your electrolyte balance. Because when you sweat, your body loses not only water but also important minerals. This can lead to a decline in performance if you do not take adequate precautions.
Especially if you are training your endurance and running regularly Electrolyte drinks therefore particularly helpful.
Our tip - set a new record with our endurance drink. Your run will run smoothly with this carb electrolyte drink. Our endurance drink delivers you Fructose and dextrose. So you can get constant performance. Magnesium reduces fatigue. Potassium and calcium contribute to normal muscle function. And last but not least: Your endurance drink reminds you to drink enough. The pperfect mix for your top performance over the entire distance.
- Supports your endurance performance
- Supports your fluid balance
- With a refreshing lemon taste
Lack of electrolytes
Electrolyte deficiency can have different reasons. Illnesses and disorders in the body can lead to a deficiency in the number of electrolytes. Here we speak of an absolute lack of electrolytes. However, a deficiency can also exist relatively. This is usually the case when there is a loss of fluid. A loss of fluid can result from doing a lot of sport, for example. If you sweat more, you lose more water and thus also the electrolytes that are dissolved in it.
A deficiency can have many symptoms. These include high blood pressure, nausea, and difficulty concentrating.
Buy electrolytes - powder, tablets or drink?
There are many ways to get electrolyte power during a run or hard workout. You decide which shape is best for you. Depending on your own preference, there are electrolyte powders, tablets or drinks.
Our Endurance Drink, for example, comes as a practical powder that you can easily mix before your run. In this way, you can also absorb fluids at the same time and are well prepared for a strenuous endurance session.
Electrolytes For Hangover - Does It Really Help?
There is actually something to it: alcohol dehydrates your body. And thus also electrolytes. So if you get enough electrolytes, you can prevent a nasty hangover.
Basically, of course, alcohol in large quantities is poisonous for your body and has a strong influence on your performance in training. Enjoying every now and then is fine. Nevertheless, as with everything, the motto should always be: Only in moderation.
Electrolytes can only be ingested through food and are vital for us. Especially in the Endurance sports you should pay attention to your electrolyte intake, because when you sweat your body loses not only water but also important minerals. With an electrolyte drink you can always provide electrolyte power during a run. In addition, you should always pay attention to a balanced and healthy diet - this will ensure that you are getting enough electrolytes.
This is how you run a half marathon like a pro
Do you want to set new goals, break your own records? Do it! We support you in reaching your next level. Our Runner’s Guide combines everything you need to achieve your goals. Developed with the running pros of the KRAFT Runners and the German record holder on 50 km and doctor in the sports medicine department Paul Schmidt-Hellinger. Full of recipe ideas, running tips and training plans. Your next best time is within your grasp.Discover Runner’s Guide now
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