You may have to take six mean signs of electrolytes.

You don’t necessarily mean because you are constantly drinking enough Sign language. Sign language is not about water. It is about electrolyte.

“The electrolyte is a mineral that carries the electrical charge of the body, and it helps to adjust essential functions such as fluid balance, muscle contraction and pH level.” Dana Angelo WHITE, MS, RDN, ATCSports nutritionist. “Electrolyte supplements are important for maintaining energy, performance and overall sign language.” Sodium, potassium, calcium, magnesium, chloride and phosphorus are the main electrolyte of the body.

But how do you know if you’re going enough or running low? There are several factors that can lose electrolyte, including excessive sweating, heat exposure, wet weather, aviation travel or disease. Below, we show six cunning signs that suggest that you need more electrolytes.

1. Fatigue

We sometimes feel tired when we skip the sleep, stress or meals of poor nights. But if you cover all the bases and still feel slow, the electrolyte imbalance can be blamed.

“The imbalances or defects of electrolyte can interfere with cells and long -term functions, leading to neuroscopy and cognitive problems.” Briana butler, MCN, RDN, LD. “These confusion can contribute to fatigue and confusion.”

Fatigue is a common sign of electrolyte imbalance. For example, low sodium can cause fatigue, like low magnesium and potassium levels.

2.. Muscle cramps

Muscle spasms and spasms can appear in the worst time, such as climbing in the worst time, in the middle of a race or trying to fall asleep. The exact cause of spasms is not fully understood, but researchers agree that due to exercise or heat may be associated with sweat and electrolyte loss.

“In particular, muscle spasms, especially during exercise, can be signs of low sodium, potassium, calcium or magnesium levels. Amy Goodson, MS, RD, LD, CSSD. “Electrolyte helps to control muscle contraction, and when it is not balanced, sodium can be excited during sweat loss, which can cause cramps.”

3. Headache

Do you know that dehydration can reduce the brain? When dehydrated, the body loses both body fluids and electrolyte, including the body fluid of the brain. These losses say that the brain can be “reduced slightly”. Jenna Braddock, MSH, RDN, CSSD. “This affects the nerve function and sensitivity of the brain, causing pain.”

In addition to dehydration, blood pressure and electrolyte balance of the brain can cause headaches, Goodson adds. Specifically, if sodium and magnesium are low, it can lead to headaches or migraine headaches, butler says.

4. I feel dizzy

Even if you still sit, it’s far from fun when the room starts to rotate. Goodson said, “Especially after spending exercise or time in heat, dizziness can be a sign of low sodium levels or fluid depletion. Sodium helps to maintain blood volume and pressure.

She occurs when someone drinks a lot of water without replacing sodium. Those who exercise long -term exercise with endurance athletes are at risk of low sodium blood or low sodium.

5. weak muscle weakness

It took a few days in the gym, but is it still a muscle weakness that can’t be explained? Lack of electrolyte can be blamed. Butler said, “Potassium can be caused by low potassium levels, which can be caused by promoting electrical impulses, which are important for proper muscle contraction and relaxation at cell levels.

Another major electrolyte, a man, is responsible for energy production. If the phosphorus is low, the muscles can feel weak, butler says.

6. Overheating

The body cools down and sweats to maintain the core temperature. However, sweat contains both water and electrolyte, so excessive sweating can fall. If these are not replaced quickly, the cooling ability of the body can be damaged, leading to overheating. “If there is not enough electrolytic, the body cannot properly adjust the core temperature to increase the risk of fever.

How to supplement the electrolyte naturally

Many of us reach a drink or powder that has been electrolytes, but there are many natural foods and drinks that are rich in electrolytes. The following is a guide for supplementation that is naturally electrolyte.

• sodium: Sodium is found in salty snacks such as preszzes, crackers and salted nuts. It is also found in many seasonings and sauces, such as canned or packaging foods such as soup and beans. Another major electrolytic chloride is found with the sodium of salty food.
• potassium: Many fruits and vegetables are excellent sources of potassium such as squash, bananas, potatoes, plums, raisins and spinach.
• calcium: Many dairy products, such as yogurt, cheese, milk, tofu and cottage cheese, are rich in calcium. Other sources include fish like salmon and sardines, as well as dark leaves such as spinach and kale.
• magnesium: Magnesium -rich foods include pumpkin seeds, teeth seeds, almonds, cashews, black beans and seeds such as seeds, nuts and legumes.
• person: Yogurt, dairy milk, cheese, chicken, beef and salmon and scallops are rich in phosphorus. (15)

When looking at medical service providers

Many of these six cunning signs may be due to other health problems. For example, dizziness can be a signal that there is low blood pressure or anemia. If you have these signs or symptoms, it is best to consult a medical service provider to exclude basic health problems.

Our expert

Maintaining sign language is just more than drinking water. The electrolyte is likewise. General signs that require more electrolytes include fatigue, muscle spasms, headaches, dizziness, muscle weakness and overheating. Fortunately, many foods, including fruits, vegetables, dairy products, meat, seafood and soybeans, are naturally found. Also do not forget the table salt. If you are concerned or improve your symptoms, it is a good idea to visit a health care professional to exclude other health problems.