What are electrolytes and why are they so important?

Supplementation of electrolytes may be necessary in certain situations, for example when you have lost a lot of fluid and electrolytes through sweat, diarrhea or vomiting. This can happen during intense physical activity, especially in hot weather, or during illness. In such cases, electrolyte supplements can help maintain the electrolyte balance in the body and avoid dehydration.

When should electrolyte supplements be taken?

Electrolyte supplements should be taken when you have lost large amounts of electrolytes through sweat, diarrhoea, vomiting or other causes. This can happen during intense physical activity, especially in hot weather, or during illness. In such situations, electrolyte supplements can help maintain the electrolyte balance in the body and prevent dehydration.

What can dehydration lead to?

Dehydration can lead to a number of negative health effects, including:

1. Lethargy and fatigue: When your body lacks fluids, you may feel lethargic and tired.

2. Headaches: Dehydration can lead to headaches or migraines.

3. Constipation: Dehydration can lead to constipation due to dry stools.

4. Impaired performance: Dehydration can affect the body's ability to regulate temperature, which can lead to poorer physical performance.

5. Irregular heart rhythm: Severe dehydration can lead to irregular heart rhythm.

6. Damage to kidneys and other organs: Prolonged dehydration can cause damage to organs such as the kidneys and liver.

It is important to note that dehydration can occur quickly, especially in hot weather or during intense physical activity. Therefore, it is important to drink sufficient fluids to maintain good hydration.

The best way to regulate the fluid balance in the body is to drink enough fluids, especially water. You should try to drink at least 8-10 glasses of water a day to maintain good hydration. In addition to pure water, you can also get fluids through other drinks, such as fruit juices, tea or milk, as well as through food, such as fruit and vegetables.

It is also important to note that some factors can increase fluid requirements, such as physical activity, high temperatures and illness, so it is important to adjust fluid intake according to your individual needs.

Is it possible to drink too much water?

Yes, it is possible to drink too much water, which is called water intake poisoning or hyponatremia. This happens when you drink too much liquid, especially if you drink large amounts of plain water over a short period of time.

Water intoxication can lead to an imbalance in electrolyte levels in the body, and can lead to symptoms such as headache, dizziness, nausea, muscle cramps and impaired consciousness. In severe cases, it can also lead to brain damage and death.

It is important to note that water ingestion poisoning is rare in healthy people with a balanced diet, but can occur in people who participate in extreme physical activity, especially in hot weather, or in people who follow strict fluid regimes for health reasons.

Take electrolyte supplements during intense or prolonged physical activity, during training or competition.