The temperatures outside are rising and the body reacts by sweating. The sweat stains on the clothes can be annoying at first and the skin quickly feels sticky. Nevertheless, there is a sophisticated system behind the sweat production. The body loses heat through perspiration as moisture evaporates from the skin. You can compensate for the loss of liquid by drinking regularly. But what about the minerals?
Table of Contents
Electrolytes for a functioning body
Electrolytes include sodium chloride (table salt), magnesium, potassium, calcium, bicarbonate, and phosphate . The body loses this through sweat, which is why the skin tastes salty. The electrolytes contribute to many different but important functions in the body, such as in the central nervous system, in the muscles, as well as blood circulation, digestion and all metabolic processes.
Electrolyte deficiency symptoms
- muscle cramps
- malaise
- Vomit
- diarrhea or constipation
- headache
- dizziness
- exhaustion
Replenish electrolytes with these foods
sodium chloride
- Pretzels, pretzel sticks, cornflakes
- Gorgonzola, parmesan, butter cheese, feta cheese
- Matjes herring, prawns, salmon
- salt
Magnesium
- Broccoli, Legumes, Potatoes
- Brown rice, wholemeal bread, oatmeal
- nuts, sunflower seeds
Potassium
- Dried fruit, apricots, bananas, raspberries, kiwi
- Green vegetables, all types of cabbage, corn, radish, carrots, lettuce
- legumes
Calcium
- yoghurt, milk, quark
- cheese, e.g. B. Mountain cheese
- Kale, broccoli, spinach, fennel
- foods fortified with calcium
phosphate
- Milk, dairy products, cheese
- flesh
- legumes
Mineral deficiency due to sweating during sport
In summer, athletes in particular should pay attention to their mineral balance, as this is quickly emptied by increased sweating. In order to counteract a deficiency quickly, there are special sports nutrition, such as bars , drinks or gels , which are optimally composed. Homemade sports drinks are also helpful. The following ingredients are suitable for this:
- Sparkling or non-carbonated mineral water
- some juice, e.g. B. apple juice, multivitamin juice
- lemon juice
- pinch of salt
- glucose, maltodextrin
- vegetable broth
- Mix 1/3 liter of juice with 2/3 liters of mineral water.
- Add a pinch or two of salt and a teaspoon or two of dextrose.
- For a hearty electrolyte drink, stir the vegetable broth into a liter of water according to package directions and add 2 tablespoons of maltodextrin or dextrose.
