Electrolytes are essential micronutrients for the human body. They are easily lost through sweat or disease. When infected with COVID-19, physical fatigue, fever can lead to electrolyte imbalance if not replenished…
Electrolyte-rich diets and beverages help maintain electrolyte balance in the body. Many simple drinks, including those you can make at home, are rich in electrolytes.
1. What are electrolytes?
Electrolytes are charged minerals found in the blood. They regulate and control the balance of fluids in the body. There are 3 main electrolytes: sodium, potassium and magnesium. There are also chlorides, bicarbonates, phosphates and calcium.
General electrolytes can help:
Controls fluid balance in the body. Balances acid/base (pH) levels in the blood. Involved in transporting nutrients into cells. Involved in transporting waste out of cells. Regulate blood pressure. Strengthens muscle function, including the heart muscle. Necessary for nervous system function.
2. Daily Electrolyte Requirements
Daily electrolyte requirements vary by gender and age. In some cases it will be calculated based on the intensity/duration of the workout.
For men and women, sodium intake should be kept below 2,000 mg. However, replenish your electrolytes with a rehydration drink during and after your workout.
Potassium intake for men and women is 4,700 mg per day. There are plenty of potassium-rich foods (bananas, avocados, etc.), so unless you’re exercising, you probably don’t need to actively replenish them with a rehydration drink.
Magnesium intake should be 330-350 mg/day for men and about 255-265 mg/day for women. However, when infected with COVID-19, the increased body temperature due to fever causes magnesium to be excreted through sweat at a higher rate, so more must be replenished.
Calcium is necessary and found in many foods. The recommended calcium intake for men and women is 800 mg per day.
3. Some electrolyte-rich F0 and post-COVID drinks
The following beverages are electrolyte supplements after F0 and COVID:
Oresol is used to replenish body fluids when the body is dehydrated due to diarrhea, vomiting. Additionally, oresol is much lower in sugar than regular sports drinks and contains only the electrolytes sodium, chloride and potassium. It should be noted that when preparing formic acid solution, it should be mixed according to the instructions on the package to prevent poisoning.
How to Make Your Own Electrolyte Replacement Water
When oresol is not available, you can make your own electrolyte water at home as follows:
Ingredients: Salt, Water, Sugar.
Method: Put half a teaspoon of table salt and 2 teaspoons of sugar in a clean container. Add a liter of water. Then stir well and drink. The electrolyte can be refrigerated for 24 hours.
Milk is a beverage rich in electrolytes, including calcium, sodium, and potassium. According to the USDA’s Food and Nutrition Database, one cup of regular whole milk provides 300 mg of calcium, 92.7 mg of sodium, and 366 mg of potassium.
In addition to being a good source of electrolytes like calcium, sodium, and potassium, milk provides a healthy mix of carbohydrates and proteins. These two macronutrients help increase energy in the body, especially during and after COVID-19.
According to the Ministry of Health’s nutritional advice for people with COVID-19, snacks and milk are the number one priority after contracting COVID-19 at home. Patients need to increase their intake of milk and dairy products twice a day, especially high-energy milk.
But milk may not be for everyone. For example, people who are lactose intolerant cannot choose regular milk. For these people, it’s important to note that when choosing milk, it’s better for your health to choose lactose-free milk.
3.3 Coconut water, a drink that helps replenish hydration and electrolytes
Coconut water is naturally sweet and contains carbohydrates in the form of easily digestible sugars and electrolytes.
Coconut water contains fewer calories, less sodium, and more potassium than sports drinks. About 30 ml of coconut water has about 5.45 calories, 1.3 grams of sugar, 61 milligrams of potassium, and 5.45 milligrams of sodium.
Coconut water is also a great rehydration and electrolyte drink. The rich potassium content of coconut water helps balance electrolytes, optimize the function of the circulatory, nervous and immune systems, and helps absorb and regulate body fluids to replenish and rehydrate the body. . . the human body.
Fruit juices such as orange juice, acerola juice, and watermelon are rich in magnesium, potassium, and phosphorus.
Some of the best sources of electrolytes come from