Why We Need Electrolytes During Fasting?

During fasts, especially longer duration fasting, the emphasis is more on what to eat and the food we need to avoid. But little is discussed about staying hydrated or maintaining your body’s electrolyte balance. Staying hydrated is not just about drinking water, it involves repleting electrolytes that gets depleted due to long hours of fasting. During fasts, involving low calorie diet or time restricted feeding (TRF), the risks of dehydration is much greater as the body does not get the required amount of water from food and must rely on deliberate water consumption. Those who live in hot and humid climate, the drinking water must be specifically supplemented with electrolytes as there is electrolyte loss through sweat.

Reports suggest that for every liter of sweat, the body loses nearly 900 mg sodium, 15 mg potassium, and 13 mg magnesium. A low carb diet cuts down on water content held by carbohydrate as glycogen, depleting the body of electrolytes. In this article we discuss the importance of electrolyte, easy ways to replenish electrolyte balance and about electrolyte supplements.

What are electrolytes?

Electrolytes are chemical compounds that produce positive and negative ions when mixed with water. They play an important role in maintain good health by regulating nerve and muscle functions, keep your body hydrated, balance blood pressure & blood acidity, and help to repair damaged tissue.

Sodium, potassium, calcium, magnesium and phosphate are the major electrolytes in human body, but there are other minerals and elements that are required in trace amount for optimal hydration. The ready to drink electrolyte supplements available in the market are loaded with sugar (both regular and artificial), preservatives, and artificial colors and flavors – the ingredients we hope to avoid during fasting for weight loss or other health reasons.

3 electrolytes to stay hydrated while fasting

Sports drinks are not the only way to stay hydrated. There are easier, simpler and cheaper ways of replenishing the body’s electrolytes.

Himalayan pink salt

The easiest way to replenish the body’s electrolytes is to add some Himalayan pink sea salt to a glass of water before drinking it. Himalayan pink salt is rich in minerals, making it apt to replenish electrolyte in your body. Even patients with brain-adrenal-axis dysfunction (who in some cases may have electrolyte depletion) have been found to have benefitted by adding one teaspoon Himalayan pink salt in water or added to their food.

Vegetable or bone broth

Stay hydrated during fasts by sipping on vegetable or chicken bone broth. Dissolve one or two bouillon cubes of broth in a cup of water and add your favorites like mushrooms and spinach, which are rich in electrolytes. Mushrooms and spinach provide potassium and magnesium – both important for hydration and mineral replacement.

Supplements

Take electrolyte supplements available at the drugstore. Just ensure that the product you purchase has the necessary ingredients. Look for the one that are low on sugar and free from artificial ingredients.

The bottom line

Hydration is key to maintaining proper bodily functions and to maintain the electrolyte balance. Easy ways to replenish electrolyte is by using supplements, drinking water with Himalayan pink salt or sipping on broth.