Hydration and Electrolytes

What are electrolytes?

100

What is an electrolyte?

Electrolytes are minerals in your body that have an electric charge.

200

Where can you find electrolytes in the body?

They are in your blood, urine, tissues, and other body fluids.

300

Name at least 4 electrolytes we can find in our bodies.

Sodium, calcium, potassium, chloride, phosphate, and magnesium are all electrolytes.

400

How does electrolyte balance change in the body? What can cause our electolyte balance to be too high or too low?

This can happen when the amount of water in your body changes. The amount of water that you take in should equal the amount you lose. If something upsets this balance, you may have too little water (dehydration) or too much water (overhydration).

500

Name a function of electrolytes.

• Balance the amount of water in your body
• Balance your body's acid/base (pH) level
• Move nutrients into your cells
• Move wastes out of your cells
• Make sure that your nerves, muscles, the heart, and the brain work the way they should

Hydration importance!

100

Where do we get electrolytes and how do we get rid of them?

Your body gets electrolytes or their components from what you eat and drink. Your kidneys filter excess electrolytes out of your body and into your urine. You also lose electrolytes when you sweat.

200

What  percent of our body is water?

An adult's body is about 60% water, which means nearly every fluid and cell in your body contains electrolytes.

300

What are some examples of causes of altered water balance?

Some medicines, vomiting, diarrhea, sweating, and liver or kidney problems can all upset your water balance.

400

Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood.

Can you give me a range of how many cups of water is recommended for men and women to drink? (Hint, men require more water).

Experts recommend drinking roughly 11 cups of water per day for the average woman and 16 for men. And not all of those cups have to come from plain water; for example, some can come from water flavored with fruit or vegetables (lemons, berries, or orange or cucumber slices), or from coffee or tea.

You can also use the body weight formula: take one-third of your body’s weight and drink that number of ounces in fluids. For example, if you weigh 150 pounds, aim to drink 50 ounces of water each day.

500

Dehydration can cause low blood pressure. Why? What can potentially happen when your blood pressure is too low (hint: is has to do with your organs not receiing oxygen and nutrients).

Low blood pressure is when your blood pressure reading is lower than 90/60 mm Hg. Dehydration can cause low blood pressure due to a decrease in blood volume.

Blood volume is the amount of fluid that’s circulating in your blood vessels. Maintaining a normal blood volume is necessary for blood to be able to adequately reach all of the tissues of your body.

When you’re very dehydrated, your blood volume can decrease, leading to a drop in blood pressure.

When blood pressure drops too low, your organs won’t receive the oxygen and nutrients they need. You could potentially go into shock.

Examples

100

Sodium plays a critical role in helping your cells maintain the right balance of fluid. It’s also used to help cells absorb nutrients. It’s the most abundant electrolyte ion found in the body.

Can you give an example of too much (hyper) or too little (hypo) salt (natremia)?

• Hypernatremia (too much sodium): Can cause confusion or behavior changes, unusually strong reflexes and loss of muscle control, seizures and coma.
• Hyponatremia (not enough sodium): Confusion, irritability, weakened reflexes, nausea and vomiting, seizures and coma.

200

Magnesium helps your cells as they turn nutrients into energy. Your brain and muscles rely heavily on magnesium to do their job.

Can you give an example of too much (hyper) or too little (hypo) magnesium?

• Hypermagnesemia (too much magnesium): Heart rhythm changes and arrhythmias, weakened reflexes, decreased ability to breathe and cardiac arrest (your heart stops).
• Hypomagnesemia (not enough magnesium): Muscle weakness, twitching and loss of control, heart arrhythmias. This commonly happens in connection with calcium and potassium deficiencies.

300

Potassium (+)

Your cells use potassium alongside sodium. When a sodium ion enters a cell, a potassium ion leaves, and vice versa. Potassium is also especially critical to your heart function. Too much or too little can cause serious heart problems.

Can you give an example of too much (hyper) or too little (hypo) potassium?

• Hyperkalemia (too much potassium): Weakness, inability to move muscles, confusion, irregular heart rhythms (arrhythmias).
• Hypokalemia (not enough potassium): Muscle weakness and cramps, feeling unusually thirsty and needing to pee frequently, dizziness or passing out when standing up too quickly. At higher levels, muscle tissue begins to break down (a condition called rhabdomyolysis, which can severely damage your kidneys) and heart arrhythmias become a serious threat.

400

Calcium is a key element in your body, but it does more than just build strong bones and teeth. It’s also used to control your muscles, transmit signals in your nerves, manage your heart rhythm and more. Having too much or too little calcium in your blood can cause a wide range of symptoms across different systems in your body.

Can you give an example of too much (hyper) or too little (hypo) 

Hypercalcemia (too much calcium)

• Brain: Headache, fatigue, apathy and confusion.
• Digestive tract: Constipation, abdominal pain and vomiting.
• Kidneys: Frequent need to pee, kidney stones and kidney failure.
• Heart: Arrhythmias, some of which can be severe.
• Skeletal: Pain in the bones and joints.

Hypocalcemia (not enough calcium)

• Brain: Confusion and behavior changes.
• Muscles: Unusually strong reflexes and loss of muscle control, muscle twitching, spasms in the throat muscles making it hard to speak or breathe.

500

Chloride (the name for a chlorine ion) is the second-most abundant ion in the body. It’s also a key part of how your cells maintain their internal and external balance of fluid. It also plays a role in maintaining the body’s natural pH balance.

Can you give an example of too much (hyper) or too little (hypo) chloride?

Hyperchloremia (too much chloride)

This can cause acidosis, which is when your blood’s acidity is too high. It results in nausea, vomiting and fatigue, as well as rapid, deeper breathing and confusion. This usually happens in connection with too much or too little potassium.

• When related to hyperkalemia: When associated with too much potassium, it can cause severe kidney problems or kidney failure.
• When related to hypokalemia: When connected with too little potassium, it can cause diarrhea, fluid leakage from the pancreas, and other serious urinary tract problems.

Hypochloremia (not enough chloride)

• This causes your blood to become more alkaline, a condition called alkalosis. It usually happens with hyponatremia or vomiting. Symptoms of alkalosis are apathy, confusion, arrhythmias and muscle twitching or loss of control.

Examples

100

Phosphate is a phosphorous-based molecule that’s a key part of transporting chemical compounds and molecules outside your cells. It helps your cells metabolize nutrients, and it’s also a key part of molecules called nucleotides, which are the building blocks that make up your DNA.

Can you give an example of too much (hyper) or too little (hypo) phosphate?

• Hyperphosphatemia (too much phosphate): This typically causes you to experience hypocalcemia because your body tries to use calcium as a substitute for phosphorus. It usually doesn’t cause symptoms until it becomes severe, and symptoms of hypocalcemia also often happen with this. It can also be associated with excessive itching.
• Hypophosphatemia (not enough phosphate): 
• The early symptom of this condition is usually muscle weakness. As it gets worse, more severe symptoms occur. They include rhabdomyolysis (breakdown of muscle tissue, which can cause severe kidney damage), seizures, reduced heart function and trouble breathing (caused by muscle weakness).

200

In the US, the maximum recommended intake for sodium is 2,300 mg per day — which is equivalent to 6 grams or 1 teaspoon of table salt.

Since around 90% of American adults consume way more than this, most people don’t need to replace sodium lost from sweat.

Who may need more sodium to maintain their sodium balance?

However, certain populations, such as endurance athletes who are exercising for more than two hours or those who exercise in extreme heat, may want to consider drinking electrolyte-enriched sports drinks to replace their losses.

For everyone else, getting the normal amount of sodium from foods and drinking water to remain hydrated is enough.

300

How does fluid help with digestion?

Your body needs water in order to digest food properly. Without enough, you may experience irregular bowel movements, gas, bloating, heartburn, and other discomforts that can hurt your quality of life. Upping your fluid intake may help get things moving in the right direction again. It aids in breaking down soluble fiber from your diet to keep your digestion process on track. Mineral water is especially beneficial—look for products enriched with sodium and magnesium.

400

Name some examples of foods that contain electrolytes.

• Leafy green vegetables: Spinach, kale, and collard greens are good sources of calcium and magnesium.
• Other vegetables: Avocado, sweet potato, and squash are rich in potassium. Potatoes are a good source of phosphorous and magnesium, and, with their skin on, they are also high in potassium.
• Fruits: Bananas, dried apricots, prunes, and other fruits are high in potassium.
• Dairy products: Cheese, yogurt, and other forms of dairy are good sources of calcium. They also contain other electrolytes, such as magnesium, sodium, and phosphorous.
• Nuts and seeds: Nuts, seeds, and nut or seed butters are a good source of magnesium, and some, such as cashews, contain moderate amounts of phosphorous.
• Beans and lentils: Lentils, kidney beans, and soybeans contain magnesium, potassium, and phosphorous.  

500

Name some examples of fluids that contain electrolytes.

• milk, which contains calcium and potassium
• orange juice, which contains potassium and, sometimes, calcium
• coconut water, which contains potassium, magnesium, sodium, and calcium and is naturally low in sugar
• soy milk, which contains magnesium and potassium
• tomato juice, which contains sodium

Random

100

How does someone develop an electrolyte imbalance?

Some illnesses, including kidney disease, eating disorders and injuries like severe burns, can cause electrolyte imbalances.

200

If you have a mild electrolyte disturbance, you probably won’t experience any symptoms.

However, more severe imbalances can cause symptoms like:

Fatigue

Fast or irregular heartbeat

Numbness and tingling

Confusion

Muscle weakness and cramping

Headaches

Convulsions

300

1. Improved brain performance

Even mild dehydration—as little as [BLANK%] fluid loss—can affect memory, mood, concentration, and reaction time. Adding just a few glasses of water to your daily intake can have a positive effect on cognition, stabilize your emotions, and even combat feelings of anxiety. 

What percent of fluid loss can create a negative effect on mood?

Only 2% !!!!

400

Symptoms of dehydration:

• thirst
• dry mouth
• urinating less often
• urine that’s dark in color
• feeling tired or fatigued
• lightheadedness or dizziness
• confusion

500

Certain medications may cause an electrolyte imbalance such as:

• Chemotherapy drugs (cisplatin)

• Diuretics (furosemide[Lasix] or bumetanide [Bumex])

• Antibiotics (amphotericin B)

• Corticosteroids (hydrocortisone)