The role of electrolytes in body hydration

Electrolytes are key elements in health and nutrition. Through this article we will try to explain the nature and role of the different electrolytes in hydration.

From the understanding of these concepts, we can then address the problem of hyponatremia which is a consequence of poor compensation of sodium losses and which can have disastrous consequences.

What is an electrolyte?

The scientific definition of an electrolyte is: it is a chemical element that carries an electrical charge when dissolved. In the case of hydration, electrolytes ingested through various foods or drinks are dissolved in the blood plasma.

There are several electrolytes that are useful in hydration, these are mainly the following minerals: Magnesium, sodium (salt), potassium, chloride, calcium and phosphorus.

What is the role of electrolytes in the body?

Electrolytes in combination with different water-soluble vitamins (Vit: C, B1, B3, B5, B6, B12) help promote hydration and physical performance. Vitamins help promote the absorption of electrolytes and therefore potentiate their action.

The main roles of electrolytes can be simplified as follows:

• Magnesium is a hygroscopic element: this means that it attracts water towards itself. We therefore understand its interest in hydration.
• Sodium is by far the most important electrolyte, it has different roles: first of all it acts on the pH of the body as a buffer by promoting alkalinization, that is to say it fights against acidity. This property is very important especially at the sports level because sodium helps fight against lactic acid produced when using muscles. It is therefore a key element in endurance ( rehydration and alkalinization). Sodium is also the main factor in plasma osmolarity: its concentration allows to establish a balance of the quantity of water distributed between the intra- and extracellular compartments.
• Potassium is involved in muscle contraction, so taking it during sport helps to replenish reserves and increase endurance.
• Calcium plays a role in bone mineralization and neuromuscular excitability: this means that it promotes muscle contraction. We can therefore say that like Potassium it is important in endurance.
• Chloride in beverages has a role in purifying water and destroying microorganisms.
• Phosphorus is involved in the body's energy production reactions and in the respiratory chain of cells: it is therefore an actor in physical endurance. On the other hand, it has a buffering role, just like sodium, of the acidic pH of liquids: sport causes lactic acidity which is buffered by phosphorus and sodium.

Hyponatremia and its risks

Hyponatremia is defined as a sodium level in the blood that is too low. (less than 135mmol/L), it is confirmed by a blood ionogram.

Its causes are diverse: firstly, we find dehydration with all its causes . But you should know that excess water can be a cause of hyponatremia: in fact, when we absorb too much water, it increases the blood volume. However, if the water ingested does not contain sodium, this increase in blood volume will only dilute the sodium and we will therefore have a reduced concentration. The body will therefore try to restore the sodium concentration by passing water from the blood to the cells to reduce the blood volume, but in extreme cases the cells explode from excess water, which can have dramatic consequences, much more serious than dehydration, going as far as hydraulic coma .

The symptoms and consequences of hyponatremia occur in the following order: the first organ affected is the brain, so first we observe lethargy, mental confusion, and different types of brain dysfunctions. Then come loss of appetite, muscle weakness, drop in blood pressure and abnormal fatigue. In extremely severe cases we can observe convulsions, muscle contractions up to coma (total loss of consciousness).

We can therefore see that drinking large quantities of clear water during physical exercise can have dramatic consequences. These hyponatremia phenomena are observed among marathon runners: in fact, to avoid dehydration, it is recommended to drink before being thirsty, some therefore drink large quantities of clear water during races in order to stay well hydrated. This has the perverse effect of causing, in the absence of dehydration, hyponatremia because of the phenomenon seen previously.

A study of the 2002 Boston Marathon showed that at the end of the race, 13% of runners were hyponatremic from overhydration.

The risks of hyponatremia due to excess water are more frequent in sporting contexts but can also occur during periods of extreme heat due to excess hydration with clear water.

But then, how do you stay hydrated while preventing hyponatremia?

The solution is simple: during physical effort or high heat, you must hydrate yourself well in normal doses, favoring isotonic drinks . These are drinks containing a large quantity of electrolytes mentioned above, necessary for physiological balance. The consumption of these drinks makes it possible to compensate for losses during exercise and prevent hyponatremia while remaining hydrated.

Hydratis is the ideal solution to hydrate safely during exercise or even during periods of great heat. Indeed, our tablets are a concentrate of electrolytes, essential to compensate for losses and maintain maximum physiological balance to stay in top shape throughout the physical effort.