Table of contents:
- Functions of Electrolytes in the Body
- Sufficient Body Fluid Needs with Electrolyte Drink
- How to Make Your Own Electrolyte Drink at Home
Electrolyte drinks are often consumed to restore body fluids and electrolytes lost during sweating, vomiting, or diarrhea. Not only overcoming fluid and electrolyte deficiencies, electrolyte drinks can also prevent dehydration
Electrolytes are electrically charged minerals that are found in many cells and tissues of the human body. This mineral can also be found in body fluids, such as blood, sweat, and urine.
There are many types of electrolytes in the body, including sodium, phosphate, potassium, chloride, magnesium, and calcium. Electrolytes can be obtained from certain foods, supplements, and beverages, including electrolyte drinks.
Functions of Electrolytes in the Body
Electrolytes have very important functions for the body, namely:
- Ensuring nerves, muscles, heart and brain work normally
- Removing metabolic waste from the cell
- Bring nutrients into cells
- Maintaining the body's acid/base (pH) balance
- Control or balance water levels in the body
Electrolyte levels in the body need to always be kept in the normal range, so that these functions can run properly. Changes in electrolyte levels can occur when the body is dehydrated, for example due to vomiting, diarrhea, or excessive sweating.
Sufficient Body Fluid Needs with Electrolyte Drink
In general, plain water contains enough electrolytes to replace lost body fluids. However, there are several conditions that make the body require additional electrolyte intake, including:
1. After exercising
If you exercise for more than 1 hour with strenuous intensity or hot weather, you need to replace the electrolytes lost through sweat by consuming electrolyte drinks.
This drink is useful for restoring water and electrolyte levels in the body. Not only that, some electrolyte drinks for sports have added sugar so that the body can get additional energy.
When experiencing diarrhea or frequent vomiting, the body also needs fluid and electrolyte intake so as not to become dehydrated. One choice of electrolyte drinks that are good for consumption when diarrhea or vomiting is ORS.
However, if diarrhea lasts more than 24 hours or is so severe that you feel weak, immediately consult a doctor or the nearest hospital for medical treatment.
3. Activities in hot places
Exposure to the sun or being in a hot room for a long time puts you at risk for heat stroke. Consuming water or electrolyte drinks in sufficient quantities is highly recommended to maintain body temperature.
However, avoid drinks that contain alcohol or caffeine, such as soda, coffee, and tea. Both types of drinks can actually make the body lose more fluids.
How to Make Your Own Electrolyte Drink at Home
You can find various types of electrolyte drinks at the nearest convenience store, convenience store or supermarket. However, you can also make your own electrolyte drink at home. The following is an electrolyte drink recipe that you can try:
- 1/4 teaspoon s alt
- 1/4 cup pomegranate juice
- 1/4 cup lemon juice
- 1½ cup coconut water without added sweetener
- 2 glasses of cold water
How to make
Put all ingredients into a bowl and mix well. Next, pour into a glass and serve. To add freshness, you can also add ice cubes.
To be he althier, you should choose an electrolyte drink that does not contain added sweeteners or sugar. This is because excess sugar intake can increase the risk of diabetes.
If you want to consume electrolyte drinks that contain sugar or sweeteners, consume them in appropriate amounts and not excessive.
When you have diarrhea or vomiting and your body feels weak, consume electrolyte drinks regularly to replace lost body fluids and prevent dehydration.
However, if you feel dizzy or weak, your mouth feels dry, or you rarely urinate despite consuming electrolyte drinks, please consult a doctor immediately for treatment.