Thursday, May 23, 2019

The good things you lose through sweat


Sweating is very good for you. It helps to eliminate toxins, hydrates the skin, opens up pores and even boosts immune function because of the increased body temperature that kills off unwanted germs that can’t survive in hotter environments.

As much as sweating is beneficial, too much of it can be harmful. Too much sweating can lead to the loss of precious nutrients. The biggest one of these is water. It is always important to make sure that you drink enough water during strenuous exercise to keep hydrated. Your body needs water to eliminate toxins like lactic acid during exercise and bring fresh nutrients to the muscles.

Water is not the only healthy nutrient that your body loses while you sweat. Your body also loses electrolytes through sweat. Electrolytes are minerals that carry an electric charge. Electrolytes are water soluble, which means that they can be lost when you lose water (through sweat, urination, vomiting, diarrhea etc.). The most important electrolytes are sodium, potassium, chloride (chlorine), calcium, magnesium and phosphorus.

These electrolytes circulate throughout our bloodstreams and internal water supplies in order to perform their functions. Here is a basic overview on each electrolyte:

Sodium

We often associate sodium with salt, which is actually a combination of sodium and chloride (the scientific name for salt is sodium chloride). While most people have too much sodium (and sweating helps to drop sodium levels), it is actually a very important electrolyte. Sodium helps us to hold onto liquids. Without it, water would flow through our bodies without being absorbed. That is why people with low blood pressure need to increase sodium intake while people with high blood pressure need to decrease sodium intake. Sodium allows our bloodstream and organs to hold onto and use water and function properly. Your muscles also need sodium to function. Low sodium levels can lead to poor blood circulation, feeling light-headed, pains and cramps, headaches and a lack of energy.

Potassium

Potassium is the 3rd most abundant mineral in the body (at around the same amount as sulfur and chlorine) after calcium and phosphorus. It is needed to sustain life and needed for all organs to function. Potassium aids hormone regulation and blood vessel health. It also helps to balance liquid and electrolyte levels and aids in controlling blood pressure. It is necessary for gastrointestinal health and keeping acid-to-base ratios in check. It works with glucose and insulin usage. Heart, lung and kidney diseases are prevalent where potassium levels are too high or too low. Diets higher in potassium are associated with better blood pressure, less hypertension and less stroke risk. Most people living in the western world are potassium deficient.

A healthy diet usually allows for enough potassium consumption (although people who follow unhealthy diets usually don’t get enough). Sweating too much can potentially lead to lowered potassium, which can lead to muscle weakness, slower reflexes and digestive problems.

Chloride (Chlorine)

Chloride is a negatively charged form of chlorine –this is the form it takes when in the body. Chlorine works with sodium and water to allow for the flow of fluid. It is also crucial for digestion and most chlorine is found in your red blood cells. Chlorine helps the liver detox waste products and is also used to maintain the correct acid-base balance. It is stored in the kidneys. Although chlorine deficiency is of little concern in general, excessive water loss via profuse sweating, vomiting or diarrhea can create a chlorine deficiency, which can lead to potassium loss, low fluid volumes and an altered acid-base balance.

Calcium

Calcium is the most abundant electrolyte most of it is used in the bones. Small amounts are also used for cell signalling (coordinating cells to work together), blood clotting, muscle contraction (intra-cellular calcium causes muscle contraction while the removal of it causes the muscle to relax) and nerve function. Your entire nervous system depends on calcium. Calcium is present in every cell of your body. Calcium is also used to find dead cells and stop the body from wasting resources by repairing what is already dead. Calcium is also needed for brain growth and development. Lowered calcium levels can lead to lack of energy, bone, skin, and hair and nail problems, tingling or numb sensations and cramps.

Magnesium

This electrolyte is involved in over 300 enzyme system and biochemical processes in the body. These processes include protein synthesis, energy production, energy expenditure, muscle function, glucose level regulation, and blood pressure mechanisms. Most people don’t have enough magnesium and sweating further reduces magnesium levels. Low magnesium can lead to muscle weakness, ticks, twitches and tremors, spasms and cramps, depression and chronically low energy levels. Legumes and leafy greens are generally good sources of magnesium.

Phosphorus

Although most of us get enough phosphorus through our everyday diet, water loss can decrease phosphorus levels. This can lead to fatigue and weakness, irritability or anxiety, weight and appetite changes, nerve numbness and stiff joints and bone problems.

The effects of loss of these minerals shows that decreasing physical performance can be linked to the amount of fluids we lose during exercise.  Since we lose more than just water through sweat, we need to make sure that we look after our bodies and replace what is lost through proper hydration and nutrition. Stay Strong!

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