Electrolytes

There is a layer of fat around every cell in our bodies that acts as a cell insulator. 

Sodium (Na+) & Calcium (Ca++) ions are typically found outside the cell, in the bloodstream. 

Potassium (K+) & Magnesium (Mg++) ions typically gather inside: 

After activation from magnesium inside the cell, a sodium-potassium pump in the cell wall moves 3 sodium ions out & 2 potassium ions in, removing one positive charge.  This creates a magnet-like effect that allows nutrients & other life giving materials into bodily cells.

We call these ions electrolytes and they act like a switch that turns on all human thought and motion including: temperature control; fluid levels; cardiac arrhythmia; respiratory rate; digestion; neurological function; senses & signals; memory; energy production; glucose metabolism …

Maintaining dietary sodium/potassium balance

Most sodium comes from consumption of sodium chloride, table salt, in our modern diet. 
The minimum requirement for the body to function properly is 500mg sodium per day with a recommended daily intake of 2.3gm, (1 gm sodium is equivalent to 2.5gm of salt).

Requirements increase when losses are high during menstruation, lactation & heavy sweating- hence mass marketed desire for electrolyte drinks associated with sport.

·        Health risks associated with excess sodium consumption include hypertension and increased risk of heart disease;

·        Obesity, low levels of physical activity and low intakes of potassium have greater effects on blood pressure than high sodium intakes;

·        Low calcium and magnesium intakes and a high ratio of saturated fats to n-3 polyunsaturated fats are also implicated.

·        

 Foods High in Potassium, Low in Sodium (when unprocessed) 

Avocado, apricot & other stone fruit	Banana	Beans as lentils, kidney beans, split peas	Dates, raisins & other dried fruits
Herbs &spices e.g. parsley and chilli : fresh or dried	Kale, spinach, lettuce and other green leafy vegetables	Fish such as cod, sardines, trout, tuna	Mushrooms : fresh or dried
Orange and other citrus fruits & juices	Melon, watermelon, apple, and other seeded fruits	Peanuts, walnuts and other nuts	Potato and sweet potato
Red and white meat	Soy beans, curd, milk	Tomato and tomato products	Yoghurt & low fat dairy (except cheese)