5 Ways to prevent fluid and electrolyte balance disorders

Prevents fluid and electrolyte balance disorders

Electrolytes in body fluids consist of sodium, chloride, potassium, magnesium, calcium, phosphate and bicarbonate. These minerals play an important role in maintaining a balance inside and outside the body's cells so that their functions run normally.

Electrolyte levels can increase and decrease as body fluids change. This is a normal condition. However, a severe electrolyte imbalance can cause a variety of symptoms, such as seizures, coma, and even fatal heart attacks.

You can prevent fluid and electrolyte balance disorders by applying the following methods:

1. Adequate body fluid needs

Lack of body fluid intake can lead to dehydration. When you are dehydrated, the amount of electrolytes is imbalanced because some minerals are carried away by the lost fluids from the body.

Therefore, make sure you meet your daily fluid needs. Here are a few tips that can help you:

Drink a glass of water after every meal, whether it's a main meal or a snack.
Drink before you feel thirsty.
Eat foods high in water, such as soups, broth, watermelon, strawberries, oranges, lettuce, and tomatoes.
Bring a water bottle with you on the go.
Consume unsweetened juice or infused water .
Always choose water when eating outside the home.

2. Do not drink water excessively

Fluid intake is indeed important to prevent fluid and electrolyte balance disorders. However, drinking too much water will dissolve some of the electrolytes, causing an imbalance in the amount.

One of the dangers that arise from drinking too much water is hyponatremia, or low levels of sodium in the blood. This condition is characterized by low blood pressure, confusion, headaches, nausea and vomiting, to seizures.

To prevent this, avoid drinking 800-1,000 mL of water within 1-3 hours. Your body needs about 2 liters of water a day, but make sure you divide it evenly over time.

3. Consuming electrolyte-containing drinks after exercise

The body loses a lot of fluids during exercise. This condition makes you more susceptible to disturbances in fluid and electrolyte balance. To prevent this, you can consume sports drink which has been equipped with a variety of minerals.

However, pay attention to the type and quantity sports drink that you drink. Several types sports drink contains artificial sweeteners to enhance its taste. As much as possible, choose sports drink with the lowest sugar content.

Besides sports drink , electrolytes are also available in natural drinks such as coconut or coconut water infused water . You can make your own by mixing the following ingredients:

A quarter teaspoon of salt
60 mL of lemon juice
60 mL of lime juice
360 mL coconut water
480 mL of water

4. Consuming mineral sources

Apart from the need for fluids, meeting the adequacy of minerals is equally important to prevent fluid and electrolyte balance disorders. You can obtain a variety of electrolyte minerals from the following sources:

Sodium: bread, pastries, cheese and salt
Chloride: salt
Potassium: banana, avocado, and sweet potato
Magnesium: seeds and nuts
Calcium: green leafy vegetables and milk and various products thereof

Disorders of fluid and electrolyte balance can be life-threatening. That is why it is very important for you to maintain electrolyte balance in body fluids through the food and drinks you consume.

Make sure you meet your fluid and mineral needs, but remember not to overdo it. In order for the body to function normally, the key is in a balanced intake of food and water.