How long do electrolytes stay in your system?

The electrolytes are loaded minerals which fulfill many functions in the body, including hydration, and must be maintained in close balance in the blood. Sodium (salt) is lost quickly by sweating, vomiting or diarrhea, while potassium, calcium and magnesium remain in the body longer and are slower to increase or decrease.

Jump at the main dishes to remember.

How the type of electrolyte affects system time

The electrolytes are stored and lost by the body in different ways. It is important to take enough of these minerals through a balanced diet and to envisage replenishment after loss of liquidAs with sweat, vomiting or diarrhea.

Salt (sodium)

The kidneys are essential to maintain sodium balance. They excrete more or less sodium in the urine depending on the levels of the blood.

The amount of sodium lost by urine in 24 hours is very variable. Studies show that loss of sodium ingested could be 76%to 122%, the average being 93%.

Because it leaves the body relatively quickly, it is important to take an appropriate amount of salt every day to maintain balance. During the transition of a low sodium diet to a diet rich in sodium, or vice versa, it takes at least three days for the body to adapt and reach balance again.

Potassium

Potassium levels are associated with sodium levels. When potassium enters a cell in the body, sodium leaves and vice versa.

Potassium levels in the body that are higher or lower than the cause of typical health problems. Potassium levels change throughout the day because more potassium is lost in the afternoon than in the morning or evening.

Muscles stores potassium. He is released in the body if necessary, so potassium levels in the body change more slowly. It can take several days to adjust potassium levels.

Calcium

OS store almost all body calcium. Calcium is released into the blood circulation if necessary by the body.

Calcium remains in the body for a long time. The modification of calcium levels, either an increase or a decrease, is a slow process. Despite this, calcium leaves the body every day, making a constant contribution important to bone health and other bodily processes.

Magnesium

Bones, muscles and other body tissue store magnesium. Magnesium levels in the body are slow to change.

Magnesium is released in the blood circulation during high levels of physical or mental stress. Over time, chronic stress can exhaust magnesium levels. Physical activity by around 20 minutes can increase magnesium levels in the blood in the short term.

Electrolytes after physical activity or exercise

The electrolytes can leave the body through sweat, as during a training. Sodium is electrolyte lost the fastest during physical activity. General directives for the replenishment of electrolytes are:

• Before training: Most Americans get too much salt in their diet. There is no need to eat something salted before training. Drink enough water to start your hydrated training.
• Exercise for an hour or less: No electrolytic replenishment is generally necessary; You can rehydrate with ordinary water.
• Exercise and prolonged perspiration: Prolonged exercise (such as racing or active sports for more than 60 minutes) or exercise in heat can increase the loss of salt. In these cases, the replenishment of electrolytes during and after exercise (such as drinking an electrolyte sports drink) can be beneficial.

People sweat different quantities, so a person who does not sweat a bit will have lower electrolyte needs that someone who transpires a lot.

A study on people participating in 90 minutes from Yoga Bikram (hot yoga) has shown that sodium blood levels were not significantly affected after a class. Drinking water after lessons has contributed to avoiding dehydration. The sodium was replaced the next day with food; No supplement was necessary.

The effects of the exercise and the loss of sweat on other electrolytes include:

• Potassium: Potassium is not lost in sweat as much as sodium. For healthy people who make moderate training, there is no need to replace potassium after exercise.
• Calcium: Only small amounts of calcium are lost in sweat, except during intense exercise or extreme heat. It is generally not necessary to replace calcium after training because the body stores this electrolyte for long periods.
• Magnesium: High physical activity levels can exhaust magnesium levels over time. There is no need to replace magnesium after a training session for people who get enough food. However, athletes with high levels of physical activity may want to take magnesium supplements.

Electrolytes after severe vomiting / diarrhea

Excessive vomiting and / or diarrhea can cause loss of electrolytes. Sodium and potassium, in particular, can be exhausted when large amounts of liquid are lost.

Electrolytes are replaced by oral rehydration solution powders or drinks. These products are commercially available. It is also possible to make a homemade oral rehydration solution, but this is not recommended for babies or children.

Consult a health care provider if you or your child have vomiting or diarrhea and can be dehydrated or need electrolytes. They can recommend appropriate rehydration methods.

Main to remember

• The electrolytes are lost by urine, perspiration, vomiting and diarrhea.
• Most healthy people are continuously replacing electrolytes lost by food, so supplementation is generally not necessary.
• Athletes or those who experience severe vomiting or diarrhea can consider replacing electrolyte with an oral rehydration solution