Sweating: How to compensate for a mineral deficiency

At high temperatures, it is important to pay attention to the body’s mineral balance. Read here how to get enough minerals and prevent a deficiency!

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?

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
That’s how it’s done
  1. Mix 1/3 liter of juice with 2/3 liters of mineral water.
  2. Add a pinch or two of salt and a teaspoon or two of dextrose.
  3. 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.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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