Staying optimally hydrated and keeping your electrolytes balanced is an important key to your overall health. Electrolytes are nutrients that are used for a variety of essential functions in your body including brain, nerve, and muscle function. An electrolyte imbalance can lead to a variety of uncomfortable and even dangerous symptoms, such as dizziness, muscles spasms, fatigue, and anxiety. You can achieve balanced electrolyte levels through a variety of simple and natural strategies.
Reduce Stress
You may be surprised to learn that stress can deplete your electrolyte levels. Generally, stress can increase potassium loss and interfere with your sodium and water balance. When you are stressed, you may sweat more (I know I do) and you may also pay less attention to your diet and fluid intake which may result in an electrolyte imbalance. And because a symptom of electrolyte imbalance is anxiety and irritability, it can be easy to get stuck in cycle of stress and electrolyte imbalance.
Assess your stress levels and reduce stress as much as possible. Meditation, yoga, breathing exercises, and relaxation techniques can immediately reduce levels of stress. Spending time doing your favorite hobbies or spending time with loved one and pets are other ways to reduce stress naturally.
Optimal Hydration
How much water you need, depends on many factors, including the weather, your exercise level, diet, body weight, and overall health. While 8 to 10 glasses of water is the general recommendation, it is not always the case for everyone. Women who are pregnant or breastfeeding need more fluid per day, as do growing children and teens. If you participate in vigorous exercise, spend time outside in hot weather, sweat a lot, have a fever, or are sick with diarrhea or vomiting, you need to increase your water intake. In these cases, you would also want to make sure you replenish your electrolytes.
An easy way to get your day started off hydrated is to consume 8 ounces of high quality water, that is free of contaminants, as soon as you are up. You can add lemon juice, apple cider vinegar, and a trace of high quality sea salt for added health benefits. As a reminder to drink water during the day, drink another 8 ounces when you start to feel hungry. This may cause the feeling of hunger to go away. Stop drinking water 15 minutes before mealtime so that you don’t dilute your digestive enzymes. If you don’t like the taste of plain water, try adding a little flavored stevia or food grade essential oil. Coconut water is another great option because it is one of nature’s best hydrating drinks. It contains many things that contribute to hydration, like potassium, amino acids, enzymes, growth factors and minerals.
Trace Mineral Rich Food
Avoiding processed foods and eating a variety of fresh organic foods rich in trace minerals can reduce your risk of electrolyte imbalances. Calcium rich foods include: collard green, spinach, kale, sardines, yogurt, sesame seeds, almonds, chia seeds, okra, broccoli, navy beans, figs, salmon, sweet potatoes. Tomato juices, sauces, and soups, lettuce, olives, meat, celery, and natural salts are good sources of chloride. Potassium rich foods include bok choy, kale, avocado, brussels sprouts, navy beans, lentil, apricot, prune, zucchini, winter squash, artichokes, swiss chard, and bananas. Pumpkin seed, spinach, halibut, avocado, almonds, cacao, dark chocolate, bananas, cashews, Swiss chard, edamame, and quinoa are all rich in magnesium. And bone, meat or vegetable broths, tomato, tomato juices, sauces and soups, dill pickles, olives, meats, pickled cucumber, and natural salts are good sources of sodium.
If you suspect you may have an electrolyte imbalance and don’t have time, or access, to fresh organic foods, you might want to consider taking a electrolyte supplement. Make sure it is derived from natural ingredients and does not contain sugar, artificial colors or sweeteners. You can also find recipes for electrolyte drinks you can make at home yourself.
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