Electrolytes
In brief
Section titled “In brief”- Electrolytes (sodium, potassium, magnesium, chloride) are essential for energy, muscles and fluid balance
- Deficiency often manifests as dizziness, headache, cramps or fatigue
- The foundation is food; supplement via water for heat, sweating, sports or start TKB/KMT
- Basic recipe: 1 liter water + 1/4-1/2 teaspoon salt
- Potassium preferably from food, not as supplement without coordination
Why electrolytes are important
Section titled “Why electrolytes are important”| Function | Role of electrolytes |
|---|---|
| Energy metabolism | Magnesium and potassium support enzyme processes in energy production |
| Nerve and muscle function | Sodium, potassium and magnesium ensure signal transmission and normal contraction |
| Fluid balance and blood pressure | Sodium and chloride support thirst and circulation |
| Acid-base balance | Electrolytes keep acidity within narrow limits |
When does balance become disturbed?
Section titled “When does balance become disturbed?”- Hot weather, sauna, fever or heavy sweating
- Intensive sports or physically heavy work
- Vomiting or diarrhea
- Starting or intensifying TKB or KMT (more fluid and salt loss through urine)
- Little eating or one-sided nutrition for a longer time
- Certain medication (see safety)
Signs of deficiency
Section titled “Signs of deficiency”Pay attention especially to changes compared to your normal situation:
- Dizziness when standing up or light-headed feeling
- Headache or less concentration
- Muscle cramps, muscle twitching, restless legs
- Palpitations or restless feeling
- Fatigue or lower exercise tolerance
- Constipation
First food, then supplement
Section titled “First food, then supplement”The foundation is a fixed routine through food. Supplementation via water is especially practical for heat, sweating, sports and in the startup of TKB or KMT.
Sodium and chloride (table salt, broth)
Section titled “Sodium and chloride (table salt, broth)”- Salt with meals, appropriate to your situation
- For heat, sweating or start TKB/KMT: 1-2x per day broth can help
- Distribute over the day and build up slowly
Potassium (preferably from food)
Section titled “Potassium (preferably from food)”| Source | Examples |
|---|---|
| Vegetables | Avocado, tomato, mushrooms, spinach, leafy greens |
| Dairy | Yogurt, quark |
| Other | Fish, nuts, seeds |
Routine: daily multiple portions of vegetables and a protein-rich base.
Magnesium (food and possibly supplement)
Section titled “Magnesium (food and possibly supplement)”- Food sources: nuts, seeds, cocoa, green leafy vegetables
- Supplement may be appropriate for cramps, restless legs, stress load or heavy sweating
- Start low and build up
Electrolyte water (low-sugar)
Section titled “Electrolyte water (low-sugar)”Basic recipe (1 liter)
Section titled “Basic recipe (1 liter)”| Ingredient | Amount |
|---|---|
| Water | 1 liter |
| Table salt | 1/4 to 1/2 teaspoon |
| Lemon | optional, for flavor |
When to use
Section titled “When to use”- Hot weather or sauna
- Heavy sweating
- Intensive sports
- Startup phase TKB or KMT with headache or dizziness
Safety
Section titled “Safety”Veelgestelde vragen
What are electrolytes?
Electrolytes are minerals that exist as charged particles (ions) in the body. They are needed for electrical signals in nerves and muscles, fluid balance and blood pressure. The most important are sodium, potassium, magnesium and chloride.
When do I need extra electrolytes?
In hot weather, heavy sweating, intensive sports, vomiting or diarrhea, and at the start of carbohydrate restriction (TKB/KMT). Then you lose more fluid and salts through urine and sweat.
How do I make electrolyte water myself?
Basic recipe: 1 liter of water with 1/4 to 1/2 teaspoon of table salt, optionally lemon for flavor. Sugar-free and simple. Distribute over the day.
What are signs of electrolyte deficiency?
Dizziness when standing up, headache, muscle cramps, muscle twitching, restless legs, palpitations, fatigue and constipation. Pay attention to changes compared to your normal situation.
Can I just take potassium supplements?
No, be cautious with potassium salt or potassium supplements without medical coordination. Potassium is best obtained through food: avocado, tomato, mushrooms, spinach, fish and nuts.
For whom is extra salt or potassium not suitable?
Coordinate for kidney disease, heart failure, severe hypertension, cardiac arrhythmias, or for medication such as diuretics, ACE inhibitors, ARBs, potassium-sparing agents or SGLT2 inhibitors.
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.