Electrolyte imbalance is quite a frequent problem faced by athletes. However, they are not alone. Many people can develop electrolyte imbalance after an intense workout or during hot weather. The good news is. It is easily preventable by making certain changes in diet and hydration. Learn some best tips for a balanced diet and hydration that help you prevent electrolyte imbalance. Doral Health and Wellness provides an in-center dialysis service, managed by our highly trained medical team. To know more about dialysis, you can consult with the best nephrologists and urologists of Doral Health and Wellness in East New York.

Tips for a balanced diet and hydration

Electrolyte imbalance can be easily preventable if you maintain all necessary electrolytes in your diet. Here are some tips that help you maintain electrolyte levels in the body:

1. Stay hydrated:

Dehydration is one of the most common causes of electrolyte imbalance especially during hot weather, physical activity, and illness. To prevent this, you need to stay hydrated by drinking plenty of fluids based on your body’s requirements. However, avoid overhydrating yourself because it puts pressure on your kidney making it unable to excrete most of them out of the system. But it’s very rare, and mostly seen in athletes.

So, how much water do you need? This depends on your activity levels and the environment in which you live. For example, if you exercise often or live in a warm environment that results in sweating then you should drink enough water to compensate for that. You can also consume energy drinks to replenish your water and electrolyte levels. In contrast, if you’re not physically active or eat a lot of water-rich fruits and vegetables and live in a cold environment then you don’t need that much water to maintain your electrolyte levels.

The standard recommendation of water intake is 8 glasses a day, however, this is not suitable for every person because your diet, age, physical activity level, and body size are the factors that determine how much water you need. So, a good rule of thumb you can follow is to drink enough water so that you can urinate at least every 3 to 4 hours, which can average to (in most people) 10 eight-ounce glasses daily.

In case you’ve been sick and have experienced/ are experiencing frequent vomiting and diarrhea, then you lose a lot of fluids, so you need to increase your water intake. In case you leave it untreated, you may be at risk of developing dehydration symptoms, kidney stones, bladder infections, urinary tract stones, and even heart failure. That’s why it’s so important to protect yourself from dehydration.

Women who are pregnant or breastfeeding also need additional fluid intake to stay hydrated and prevent deficiencies, the same goes with teenagers who are growing and developing faster than people of other ages.

2. Adjust your diet:

To fix an electrolyte imbalance is to identify how it happens in the first place. For many people, a poor diet is a reason for electrolyte imbalance because they consume lots of processed foods that are high in sodium but low in other electrolytes like magnesium or potassium.

In many cases, a minor electrolyte imbalance can be fixed by simply making dietary changes, like cutting back the junk foods and eating fresh foods that are cooked at home.

To improve your diet, you need to add whole unpacked foods like plenty of vegetables and fruits that give potassium and magnesium. Some of the best options are leafy greens, cruciferous veggies like broccoli or cabbage, starchy vegetables like sweet potatoes or squash, bananas, and avocados. A diet should also be rich in magnesium or potassium levels that help you prevent problems like high blood pressure, anxiety, restlessness, and muscle cramps.

To prevent dehydration, you can take electrolyte drinks and foods that are very water-dense:

• Coconut water
• Celery
• Watermelon
• Cucumber
• Kiwi
• Bell peppers
• Citrus fruit
• Carrots
• Cultured dairy
• Pineapple

Another thing you should consider is whether you’re consuming enough calcium or not. Besides dairy products, you can cover your calcium from leafy greens, other veggies, beans, and legumes. However, if you’re not getting enough calcium naturally, then you can add raw dairy products if you can tolerate them. Foods like organic probiotic yogurt, cultured raw cheeses, and raw milk are good sources to get elevated levels of electrolytes along with other important nutrients.

3. Check your medications:

Medications like antibiotics, diuretics, hormonal pills, blood pressure medications, and cancer treatments all affect your electrolyte levels. Most serious electrolyte imbalances are noticeable in cancer patients who receive chemotherapy. Their symptoms can be severe if they do not manage electrolyte imbalances or have high blood calcium levels when cancer cells die off.

Similarly, laxatives or diuretics also affect potassium and sodium levels in the blood and urine. Certain diuretics are considered “potassium-sparing” which means they can increase your potassium levels and cause them to stay very high while other electrolytes like sodium, calcium, and magnesium fall exceptionally low. It results in anxiety, fast heartbeats, digestive issues, and trouble sleeping.

It is also possible that you may develop electrolyte imbalances due to hormonal interactions from antidiuretic hormone medications, aldosterone, and thyroid hormones. Even high levels of stress can affect hormones to the point where fluid and electrolyte levels become out of balance.

So, if you start a new medication or supplement and notice changes in your mood, energy, heartbeat, and sleep, then you should talk with your doctor about changing your dose to reduce electrolyte imbalance risks.

4. Consider supplementing:

Due to high stress levels, genetic factors, or existing medical conditions, some people are chronically deficient in some electrolytes. Magnesium and potassium are the two most known electrolytes that many people are deficient in.

Some of these people should consider taking magnesium and potassium supplements daily to replenish their stores and prevent deficiencies. It also helps them manage symptoms like anxiety, trouble sleeping, or muscle cramps. Potassium and magnesium are generally found in multivitamins, you just need to ensure you take high-quality, food-based vitamins to properly absorb these electrolytes and not any supplements that aren’t FDA-approved.

5. Timely seek medical attention:

Timely seek medical help if you experience any symptoms of electrolyte imbalance to help you prevent serious complications that need immediate intervention. That’s why you should not ignore your symptoms and visit the doctor to get a proper diagnosis of the cause and type of your electrolyte imbalance so that you can get appropriate treatment. The treatment of electrolyte imbalance may include fluid replacement, electrolyte supplements, medications, or dialysis.

Preventing electrolyte imbalance is fairly easy if you properly maintain your diet and stay hydrated based on your activity levels and weather. Other factors like age, genetics, and body size also play a significant role. If you’re sick and have prolonged vomiting and diarrhea then you should focus on your fluid intake. And if you are diagnosed with any electrolyte deficiency then you should focus on that specific electrolyte more than others either through diet or supplements.

If you have signs of electrolyte imbalance, then you should consider seeing a doctor for treatment to prevent severe complications.

If you need more tips or professional medical help for electrolyte imbalance, then visit our nephrology clinic in Brooklyn. Doral Health and Wellness provides an in-center dialysis managed by our highly trained medical team. We can work with you to create a dialysis regimen that will fit your medical needs and schedule.

If you have symptoms of kidney problems, talk to your doctor so you can devise a proper treatment plan for your condition. Never take any symptoms of kidney problems for granted. It is better to have it checked early on, before it progresses. At Doral Health and Wellness Urology Center, our team of urologists and nephrologists will work with you in managing your disease and your quality of life. To schedule an appointment, please visit us at 1797 Pitkin Avenue, Brooklyn, New York 11212 or call 1-347-384-5690. You can also visit our website at https://doralhw.org/department/urology/.