Water & Minerals: Essential Balance for Your Body

What Is Fluid and Electrolyte Balance?
Fluid and electrolyte balance is the proper ratio of water to electrolytes (electrically charged minerals) inside and outside your cells. Our bodies are about 60 percent water, divided into:

• Intracellular fluid: the water contained within cells.
• Extracellular fluid: the water in your blood and in the interstitial fluid that bathes cells, supplying nutrients and removing waste.

Why Is Fluid–Electrolyte Balance Important?

• It regulates vital functions, from your heartbeat to tissue hydration.
• It maintains blood pressure and blood pH.
• It enables communication between nerves and muscles.
  
  

Electrically Charged Minerals

Electrolytes are essential minerals that carry an electrical charge when dissolved in your body’s fluids.

Sodium (Na⁺)

• Regulates blood pressure and blood volume.
• Controls your body’s water retention.
• Normal blood level: 135–145 mEq/L.
• Too much sodium can lead to high blood pressure and swelling.

Potassium (K⁺)

• Regulates heart rhythm.
• Crucial for muscle contraction.
• A deficiency can cause weakness and palpitations.

Magnesium (Mg²⁺)

• Involved in over 300 enzymatic reactions.
• Relaxes muscles and nerves.
• Helps regulate other electrolytes.
• A deficiency can trigger cramps and anxiety.

Calcium (Ca²⁺)

• Strengthens bones and teeth.
• Plays a key role in blood clotting.
• Essential for muscle contraction.

How Do They Work Together?
Electrolytes operate in complementary pairs to support your body’s vital functions.

Sodium and Potassium

Think of these two minerals as the positive and negative poles of a battery, generating the energy your cells need. Sodium predominates outside the cells (in the extracellular fluid), while potassium is highest inside them (in the intracellular fluid). Together, they create tiny electrical impulses that drive your heartbeat, muscle contractions, and nerve signals.

Imbalances:

• High sodium, low potassium (most common): fluid retention, high blood pressure
• Low sodium, high potassium (less common): weakness, arrhythmias

Calcium and Magnesium

Calcium commands the muscles to contract, and magnesium commands the muscles to relax. For muscles to function properly, the ratio of calcium to magnesium must be: 2 parts calcium to 1 part magnesium.

Imbalances:

• High calcium, low magnesium (most common): nighttime cramps, muscle spasms, palpitations or arrhythmias, constipation
• High magnesium, low calcium (less common): muscle spasms, tingling or numbness, palpitations or arrhythmias, confusion or dizziness.

Common Causes of Fluid–Electrolyte Imbalance

• Dehydration: from diarrhea, vomiting, or intense exercise
• Overhydration without electrolytes: which dilutes mineral levels
• High‑salt diet: excess sodium intake
• Poor mineral intake: lacking fruits, vegetables, or nuts
• Kidney or hormonal disorders: such as diabetes or renal insufficiency
• Medications: including diuretics, laxatives, or chemotherapy

How to Maintain Balance: Practical Tips

Proper Hydration

• Drink 6–8 glasses of water per day under normal conditions.
• Avoid drinking large volumes of plain water without electrolytes.
• Use an electrolyte‑enhanced beverage during or after intense workouts.

Balanced Diet

• Potassium: bananas, spinach, avocado
• Magnesium: almonds, quinoa, dark chocolate
• Calcium: dairy products, broccoli
• Sodium: don’t eliminate it entirely, but limit processed, high‑salt foods

Supplementation (If Needed)

• Powder Salicornia: a sea‑vegetable salt substitute that’s lower in sodium and rich in potassium, magnesium, and calcium.
• If you take calcium or magnesium supplements, always pair them to keep your ratio balanced.

Conclusion

Keeping your water and mineral levels in harmony doesn’t require drastic measures, but it’s essential for your body’s proper functioning and overall well‑being. Adopt these simple habits: enjoy a colorful, varied diet; hydrate according to your activity level; use salt in moderation; and replenish electrolytes after exercise.

Share these tips with friends and family so they, too, can maintain optimal fluid–electrolyte balance!

Written by Sara Montaner. We rely on AI technology. Translated by Irene Perea.