Electrolyte drinks are often consumed to restore body fluids and electrolytes lost during sweating, vomiting, or diarrhea. Not only overcome the lack of fluids and electrolytes, 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 found in the body, including sodium, phosphate, potassium, chloride, magnesium, and calcium. Electrolytes can be obtained from certain foods, supplements, and beverages, including electrolyte drinks.
Electrolyte Functions 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
- Brings nutrients into cells
- Maintain a balance in the body's acid/alkaline (pH) levels
- Controlling or balancing 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 Drinks
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 will 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.
2. Being sick
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 it makes 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 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, minimarket, or supermarket. However, you can also make your own electrolyte drink at home. The following is an electrolyte drink recipe that you can try:
Ingredients
- 1/4 teaspoon salt
- 1/4 cup pomegranate juice
- 1/4 cup lemon juice
- 1½ cups coconut water without added sweetener
- 2 cups cold water
How to make
Put all ingredients in a bowl and mix until smooth. Next, pour into a glass and serve. To add freshness, you can also add ice cubes.
To be healthier, 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 in excess.
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 even though you have consumed electrolyte drinks, immediately consult a doctor for treatment.
