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How can electrolytes help you stay hydrated?
Your organs' function is dependent on electrolytes. They ensure that your nervous, muscular, digestive, and cardiac systems function at their best. They regulate and control fluids in your body, keep you hydrated and play an important role in muscle contraction and nerve impulses.
Your body's electrolytes are composed of minerals such as sodium, potassium and chloride. They also include calcium, magnesium, bicarbonate, phosphate, and magnesium. Your body needs to have the right amount of electrolytes. You'll feel miserable if you lose too much electrolytes.
It is essential to stay hydrated for your health. Staying hydrated is a concern not only for athletes, or for those who suffer from diarrhea--dehydration is a concern for a pregnant woman, too.
Dehydration During Pregnancy
It is more common to become dehydrated during pregnancy than you may think. While some cases are mild, severe dehydration can be dangerous for both mother and baby. Your unborn baby places a lot of demands on your body. You should take in more nutrients. Dehydration can also be caused by morning sickness or excessive vomiting.
Your body loses fluids more quickly than it can replenish them. Your body will have a hard time functioning normally. Dehydration can be a serious problem during pregnancy. Water is necessary to create the placenta which provides nourishment for the fetus. Fluid is also used to fill the amniotic sac.
Dehydration can lead to serious complications such as neural tube defects, low amniotic liquid, premature labor, congenital disability, low breast milk production, and other critical conditions. Remember that during pregnancy, your body uses more water than normal. It is important to keep your body hydrated and replenish your electrolytes. Keep electrolyte powder handy.
If you are suffering from a horrible case of morning sickness and you can't keep anything down, you are in danger of dehydration--vomiting could result in loss of fluids, electrolytes, and stomach acids. You are also at risk for overheating as you get further along in your pregnancy.
Signs that you may be dehydrated
If your body is dehydrated, you should be aware of the signs. Maternal overheating is a common sign of dehydration in pregnant women. Insufficient water intake can cause your body to have trouble controlling your body's temperature. This could lead to overheating. Dehydration is also indicated by a darkened urine.
These symptoms could also be indicative of mild or moderate dehydration.
- Sleepiness
- Thirst
- Headache
- Reduced desire to urinate
- Dizziness
- Constipation
- Dry, sticky mouth
If you're experiencing these symptoms, drink water and get some sleep. Call your doctor if you have any questions.
Braxton-Hicks contractions can also be caused by dehydration in pregnancy. These are mild contractions that feel similar to a tightening of the stomach and last between 30 seconds and two minutes. These "false" labor pains are most common in the second or third trimester.
Mild to moderate dehydration can usually be managed with water. Severe dehydration is a serious condition that requires immediate medical attention, especially for pregnant women.
These are signs of severe dehydration:
- Low blood pressure
- Not urinating or dark-colored urine
- Extreme thirst
- Dry mucous membranes, dry skin and chapped lips
- Sunken eyes
- Rapid breathing and rapid heartbeat
- You may experience sleepiness, lethargy or confusion.
- Fainting
These symptoms indicate that you need to seek medical attention immediately.
Electrolytes and Hydration
When dissolved in water or other solutions, electrolytes are compounds which produce ions. These ions are called electrolytes due to their electrical charges. Electrolytes, minerals that are dissolved in body fluids, play a variety of roles to ensure fluids, tissues, cells, and your body function properly. These roles include:
- Initiating nerve impulses
- Assistance in the repair of damaged tissues
- Balance blood pressure and acidity
- Your body should have a balanced volume of water
Electrolytes are minerals that regulate which parts of your body require water most. They help you hydrate. This is how electrolytes keep you hydrated. Electrolytes are responsible for maintaining a healthy fluid balance in cells.
The electrolytes are also responsible for ensuring that the water in and out of your cells is well balanced when you sweat. This balance is essential for our bodies to function properly. Simply put, electrolytes help maintain a steady heartbeat.
The Best Way to Refill Electrolytes
Are sports drinks possible? The short answer to this question is no. While some brands are safe for women who are pregnant, there is no guarantee that all sports drinks will be safe. If you have to, opt for the low-sugar or low-sodium version. It is better to drink water, low-sugar juice or milk. Drinking water is essential during pregnancy.
When using electrolytes to hydrate, ensure that there is a proper balance. Choose a drink with the right balance of electrolytes, healthy carbs. Avoid sugary drinks. Drinks or powders containing electrolytes are specially formulated to provide hydration. They are prepared with adequate amounts of potassium and sodium, carbs and is free from sugar.
Maintaining Electrolytes
Electrolytes don't always have to be consumed. They can be eaten. Here is a list with the electrolytes and the foods containing them.
- Calcium. Eggs, fish with bones (like sardines), milk and dairy products, beans, asparagus, figs, kiwis, strawberries, oranges, meat, fortified breakfast cereals.
- Magnesium. Leafy green vegetables (spinach, kale, etc. Peanut butter, dried beans, lentils and whole grains.
- Potassium. Sweet potato, plain non-fat yogurt, bananas, peas, avocados, melons, oranges, prunes, raisins, cooked spinach.
- Chloride. Celery, seaweed, tomatoes, rye, olives, lettuce.
Also, you should be careful about how much salt you consume. Salt is an essential electrolyte. However, more salt is not always better. One teaspoon of salt per day will suffice. Salty diets can lead to high blood pressure and other health issues.
This is something that can't be stressed enough. You can keep a water bottle handy and drink small amounts throughout the day. You can monitor your fluid intake with some apps. Keep in mind that fluid intake does not just include water. Drinking juice (low-sugar), soup, and watery fruits such as pineapple or watermelons, can help you stay hydrated.
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