Can Dehydration or Electrolytes Affect Your Blood Pressure?

In our first post, we explored electrolytes and their essential role in hydration. Now, let’s take a closer look at what each electrolyte does for your body and how they support optimal performance during physical activity. Sodium: The Hydration Hero Sodium is the primary electrolyte lost through sweat, and it’s crucial for maintaining your body’s fluid balance. Low sodium can lead to muscle cramps, weakness, or even hyponatremia in extreme cases. For athletes, a daily sodium intake of 3500-7000 mg may be necessary, particularly in hot conditions, to stay hydrated and replace sweat losses (Shirreffs & Sawka, 2011). Replenishing sodium allows your body to retain necessary fluids, keeping you hydrated and ready for peak performance. Organika’s Electrolytes Extra Strength provides an increased level of sodium, along with potassium and magnesium so you can retain fluids and the ionic balance your body needs after high activity, illness, or sweating. Potassium: The Muscle Supporter Potassium works closely with sodium to help your nerves function and support muscle contractions. It’s essential for preventing cramps and fatigue, ensuring your muscles stay fueled throughout activity. Magnesium: The Energy Producer Magnesium plays a critical role in energy production and muscle relaxation, both essential for sustained physical performance. Research suggests that magnesium supplementation is safe and can be beneficial in sports drinks (Whang, 1998). It aids in muscle recovery, reducing the risk of cramps and supporting relaxation. Calcium: The Muscle Conductor Calcium isn’t just for bones—it’s also vital for muscle function. During exercise, calcium assists in muscle contraction and relaxation, promoting endurance. Low calcium levels can lead to muscle spasms or weakness, impacting performance. Research-Backed Hydration Tips Electrolytes are key to not only hydration but also extended performance. Personalized hydration strategies are essential, with recommendations of consuming 5-7 ml of fluid per kg of body weight four hours before exercise, followed by 200 ml every 20 minutes during activity (Tambalis, 2022). Energy drinks with carbohydrates, caffeine, and taurine, consumed 10-60 minutes before exercise, can also help improve focus, alertness, and performance (Tambalis, 2022). Electrolytes Energy by Organika is infused with all-natural caffeine from Yerba Mate for a clean boost of energy, creatine for increased muscle power, and essential electrolytes to keep you hydrated. In our next post, we’ll share practical tips for maintaining balanced electrolytes and effective hydration before, during, and after exercise. By understanding and using these strategies, you’ll be better equipped to support both hydration and performance through targeted electrolyte intake. References https://www.semanticscholar.org/paper/Electrolyte-%26-water-metabolism-in-sports-Whang/d8520dd1e083e7a3542a67b2a052ad39bff0ed25 https://elicit.com/notebook/d864d283-2324-44aa-8fd2-fa4eb69be5db#1806fbf9afd9c88525c19eaeb92bca7f https://www.semanticscholar.org/paper/THE-EFFECT-OF-ELECTROLYTES-AND-ENERGY-DRINKS-ON-%E2%80%93-A-Tambalis/df7612ddef86e8d0fc21f7454f3fb38735291fde https://www.semanticscholar.org/paper/Influence-of-Hydration-and-Electrolyte-on-Incidence-Jung-Bishop/97f2bf3fbdcd76917fb0fa382200c4a0946b2dec

When you think of hydration, water is often top of mind. But water alone may not be enough—especially if you’re active, exercise regularly, or even just sleep hot! That’s where electrolytes come into play. Essential minerals like sodium, potassium, magnesium, and calcium are key for maintaining fluid balance, especially when we sweat. The Role of Electrolytes in Hydration Electrolytes ensure that water is efficiently absorbed into your cells, which is crucial for maintaining proper hydration. Daily activities, exercise, and even just breathing cause us to lose both fluids and electrolytes, leading to potential dehydration if not properly replenished. Research has shown that significant sweat losses during exercise can create fluid and electrolyte deficits, impacting performance and recovery if not adequately replaced (Shirreffs & Maughan, 2000; Maughan & Shirreffs, 1997). Fluid Loss During Sleep Overnight, we naturally lose fluids and electrolytes due to regular respiration. If you’re a hot sleeper, experience night sweats, or have conditions like obstructive sleep apnea, this fluid loss can increase significantly. Additionally, if you exercise close to bedtime without rehydrating or consume alcohol before bed, dehydration can worsen by morning. Replenishing fluids and electrolytes first thing in the morning can help reset hydration levels and support overall well-being. Caffeine-free electrolytes are a great coice any time of day, and Organika offers a variety of flavours to choose from – all of which are sugar-free. Sodium and Hydration: Key for Fluid Retention Sodium is particularly important for effective rehydration. Research indicates that rehydration drinks containing moderate to high levels of sodium (at least 50 mmol/L) are essential for promoting fluid retention and replacing lost electrolytes (Maughan & Shirreffs, 1997; Sharp, 2006). Sodium also reduces urinary water loss, enabling the body to recover fluid balance more quickly after activity. Moreover, athletes in hot conditions may need to consume 4-10 liters of water and 3500-7000 mg of sodium daily for adequate hydration (Shirreffs & Sawka, 2011). Organika offers a wide range of electrolytes with sodium content ranging from 30 mg to 1000 mg, so you can choose the option that best suits your needs. We also have unflavoured electrolytes available. Practical Hydration Tips Hydrating with electrolyte-containing beverages can be especially beneficial when you can’t eat right after intense exercise, close to bedtime, or in the morning to offset overnight fluid loss. Making hydration a priority can keep you feeling your best, whether you’re at work, working out, or simply getting ready for a new day. In our next post, we’ll explore each electrolyte’s role in the body and how it supports optimal hydration. Stay tuned! References https://www.semanticscholar.org/paper/Acute-and-chronic-effects-of-hydration-status-on-El-Sharkawy-Sahota/64e8276d9bf968cea103521a70d44703f8a85130 https://www.semanticscholar.org/paper/Effects-of-an-Electrolyte-Additive-on-Hydration-and-Cuddy-Ham/96b2b927e827369c486bc5644593d296cc0b00eb https://www.semanticscholar.org/paper/Recovery-from-prolonged-exercise%3A-restoration-of-Maughan-Shirreffs/c0a6ed25d0c7e2c80fa87ee9c4967355291409f1

Find out more about the minerals that your body needs on a daily basis. You need electrolytes daily. But what are they? Electrolytes are minerals (like sodium, potassium, chloride, calcium and magnesium) that conduct an electrical charge when mixed with water. These electrolytes are essential to the body, and because they conduct an electrical charge are also referred to as salts. Yes, your body needs salt for several reasons. Role of electrolytes in your body The basic function of electrolytes is to regulate the flow of fluid and salts inside and outside of your cells. This is key to ensure you are well hydrated. Water alone doesn’t contain nutrients, so you may be deficient in helping your body send key signals and impulses if you're not providing your body with key essential minerals. Electrolytes: help regulate a variety of your body’s most essential functions, including sending signals throughout your body’s nervous system help maintain a balanced pH and temperature so that your cells and organs are functioning optimally support the digestive system through opening and closing of channels that need an ionic balance help your muscles contract and avoid cramping during activity control the constant impulses in your body to keep your heart beating, lungs breathing and brain functioning optimally supports your immunity and return to health after being ill You cannot have hydration without electrolytes Hydration = Water + Electrolytes When you sweat, urinate, or experience diarrhea, you lose electrolytes along with fluid, which can lead to dehydration and other health problems. Therefore, you're losing electrolytes daily and should replace them daily. While water is essential for staying hydrated, it does not contain significant amounts of electrolytes. Therefore, if you engage in intense physical activity or live in a hot and humid climate, simply drinking water may not be enough to replenish the electrolytes you lose through sweat. Without a balance of electrolytes and water, you can find yourself dehydrated. How to choose the right electrolytes... Electrolyte-rich beverages, such as sports drinks or coconut water, can provide the necessary minerals to help restore your electrolyte balance and prevent dehydration. However, it's important to be mindful of the added sugars and calories in some sports drinks and to choose lower-sugar options. Or you can make your own electrolyte drink using natural ingredients like fruit juice, honey, and salt. Organika's Electrolytes powder provide the essential minerals you need to replenish your body daily, without caffeine and without any sugar. What's even better is that this formula is gentle for everyday use. Want more from your electrolytes? Electrolytes Defence - Essential electrolytes coupled with immune boosting ingredients: zinc, elderberry and echinacea Electrolytes + Enhanced Collagen - Essential electrolytes coupled with Canada’s #1 Collagen Powder† for stronger joints, healthier hair, skin, and nails In summary, while water is essential for hydration, electrolytes are important for maintaining fluid balance and supporting various bodily functions.