Q: I live in the south where the temperature daily reaches the high 90s and the humidity is high. I’m 77 years old, weigh 165 pounds and enjoy good health. I’m quite active and like to do lawn and garden work, mow, trim, weed, plant and generally keep busy for at least three or four hours between 6:30 and 10:30 in the morning and again an hour or two after 7:30 in the evening.
Is there a simple formula for compounding a drinkable electrolyte supplement that will maintain the body’s balance during the typical loss of electrolytes in sweat? I remember concocting such a solution when I was in college. We used sodium chloride (salt), sodium bicarbonate (baking soda) and potassium chloride (no salt) but I can’t remember the amounts of each per liter of distilled water. Please also advise me how much of the solution to drink per hour when sweating profusely. Thank you.
A: Electrolytes such as sodium, potassium and magnesium allow the cells in our bodies to function properly by generating energy and maintaining stability. They move water and fluids from within the body, contract muscles and participate in maintaining a healthy bodily balance. The concentration of electrolytes in the body is managed by hormones, most of which are manufactured in the adrenal glands and kidneys. Hormones such as renin produced in the kidneys, angiotensin from the lungs and brain, aldosterone from the adrenal glands and an anti-diuretic hormone from the pituitary gland keep our electrolyte balance within limits. And, part of that balance is to stimulate our thirst mechanism when the body becomes dehydrated from such things as a lack of fluid intake or profuse sweating.
Sodium is commonly found in the plasma of the bloodstream. When there is too much sodium within the body (often because of an excess of sodium intake), it is excreted by the kidneys. An appropriate balance of sodium helps the brain to work and muscles to fire. Imbalances can occur, either in the form of hypernatremia (too much salt) or hyponatremia (too little salt). Both conditions can cause cell malfunction with unwanted side effects. The first is generally associated with dehydration when, instead of the body having too much sodium, the cause is because the body has too little water. The latter may be caused by water intoxication which dilutes the sodium in the blood and puts the kidneys out of whack, so to speak. Hyponatremia is also associated with thyroid imbalances, pneumonia, the use of some medications, and more.
Potassium concentrates within the cells of the body. The difference in concentration from within the cell as compared with plasma is critical for the generation of electrical impulses in the body that allow for proper brain and muscle functioning. Again, imbalances are called hyperkalemia and hypokalemia. The first causes abnormal electrical conduction in the heart that can be life-threatening. This condition may be associated with kidney failure, in which potassium levels build up within the body and cannot be excreted through urination. In this instance, medication can be used to lower potassium levels. Hypokalemia is a condition in which the body loses too much potassium from such situations as vomiting, diarrhea, laxatives, diuretics, profuse sweating, and the use of some medications.
Magnesium allows for relaxation of the smooth muscles that surround the bronchial tubes in our lungs, skeletal muscle contraction and more. The primary source of magnesium in our bodies is gained through diet, with the amount absorbed being dependent on the concentration of magnesium. Too little will stimulate absorption from the intestine, while an excessive amount will decrease that absorption. Conditions such as hypomagnesemia and hypermagnesemia again refer to too little magnesium and too much magnesium in the blood stream. Common causes of too little include malnutrition, alcoholism, diuretics to control hypertension, chronic diarrhea, and more. The latter is an excess that results from excessive dietary intake, too much Maalox or Milk of Magnesia and more. Symptoms for either condition can include heart rhythm abnormalities, muscle weakness and more.
I could continue, but by now you can well understand that for the body to balance properly, it must be in balance. It resembles a finely tuned automobile that works best when it has good spark plugs and the engine is tuned. Enough said. Now on to your question.
There are countless drinks you can make at home and they vary greatly from what you made in the past. The first is 2 quarts of water, 1 tsp baking soda, and ½ tsp salt substitute (that contains adequate potassium). Another consists of 4 cups hot water, ¼ cup lemon juice, 2 tsp honey, and ¼ tsp salt. Chill and drink. A third is 2 quarts water, ¼ cup sugar, flavoring such as unsweetened lemon juice or Kool Aid and 1/4-1/2 tsp salt. Or, try 1 quart water, 250 ml orange juice, 3 tbsp lemon juice and ¾ tsp. Salt. Lastly, you might use 48 oz water, 16 oz 100% juice in any variety of flavors, ¼ cup sugar and ¼ to ½ tsp salt. Good luck. These should only be used by those who do not have a disease that interferes with elimination of salt or potassium.
