Enjoying hot weather this summer? Then you might want to know about important nutrients called electrolytes. When you sweat, your need for electrolytes increases.

What are electrolytes?

Electrolytes are minerals, found in our body’s fluids, which are essential for many functions - including hydration, functions of the nervous system and muscle contraction. Some of the important ones include sodium, potassium, calcium, and magnesium.

What’s the importance of sodium?

When sodium combines with chloride it helps your body stay hydrated. The right amount of salt helps your body hold onto water, which is especially great during hot weather. However, overdoing it can be harmful. Learn more about salt here.

What’s the importance of potassium?

The main role of potassium is to balance fluid throughout our cells and body’s. Potassium can be found in cooked spinach, broccoli, sweet potatoes, mushrooms, beans, avocados and nuts.

What’s the importance of calcium?

Calcium is essential for bones, muscle contraction, blood clotting, and heart health. Healthy calcium sources include: lentils, beans, almonds, tofu, chia seeds, dark leafy greens, sardines, and moderate amounts of good quality cheese. For more on calcium read, “Health Coach Tip – Familiarize Yourself With Calcium.”

What’s the importance of magnesium?

Magnesium is so important for our wellbeing, playing a role in over 300 important enzymatic functions in the body. It helps reduce stress, promote sleep, curb cravings, relieve muscle cramps and other varied symptoms. Most of us aren’t getting enough in our daily diets due to depleted soil that our food is grown in and the prescription and over-the-counter drugs we are taking. Eating lots of leafy greens, beans, nuts/seeds, some dark chocolate and reducing your intake of alcohol and processed junk food is a great place to start to increase magnesium through diet. For more on magnesium read, “6 Ways to Stress Less, Sleep Better and Tame Pain with Magical Magnesium.”

Remember to stay hydrated and replenish your electrolytes this summer!