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4 Best Drinks for Electrolytes for Women with Hormone Imbalances

4 Best Drinks for Electrolytes for Women with Hormone Imbalances

Electrolyte beverages are everywhere these days. Beyond mixing into a refreshing beverage, electrolytes themselves are essential minerals that are critical for all of our body functions. 

Maintaining blood and fluid balance, transmitting nerve signals, muscle contractions – these are all processes that rely on electrolytes. You can imagine the widespread consequences that can result from electrolytes being out of balance.

Curious to know more about why electrolytes are so important (especially for hormones!), the difference between electrolyte beverages, and how to choose the best one for you? Let’s get into it!

 

What Are Electrolytes?

Electrolytes are essential minerals, many of which you are likely very familiar with – sodium, potassium, magnesium, chloride, calcium, and phosphate! 

Electrolytes are also ions, which means they carry a positive or negative electric charge when dissolved in liquid (think our blood, urine, and within our tissues). This makes them pivotal for electrical signaling throughout the body, which so many body functions rely on.

It is essential that electrolyte levels stay balanced within our blood and tissues to support all of the following:

  • Muscle contraction (i.e. pumping of our heart, movement of the digestive system)
  • Stabilize blood pressure levels and fluid balance
  • Acid/base (pH) balance within the blood and tissues
  • Moving nutrients into cells and waste products out of cells
  • Electric conductivity of our heart rate and rhythm
  • Transmission of nerve signals throughout the body
  • Building and maintaining of strong bones and teeth

Electrolytes are naturally found in a wide variety of food sources. For example, we find 

  • Sodium in eggs, dairy products, celery, carrots, and beets
  • Potassium in avocado, coconut water, potato, and banana
  • Magnesium in leafy greens, pumpkin seeds, and chia seeds
  • Chloride in meat, seafood, seaweed, and table salt (sodium chloride)
  • Calcium in dairy products, leafy greens, bok choy, tofu, and canned fish
  • Phosphate in dairy products, beans and lentils, and animal-based proteins

 

The Importance of Electrolytes in the Body

Our bodies work hard to maintain homeostasis, or balance, within the body. Because of this, electrolyte levels in the blood (serum) are not the most reliable way to assess your electrolyte status. Because our bodies work hard to maintain this balance, changes to serum blood levels are often one of the last indications that there is electrolyte imbalance at play.

Instead of relying on serum blood levels, your symptoms and lifestyle habits are helpful indicators that you may benefit from electrolyte support. 

Electrolytes become imbalanced when we lose excessive amounts of water or electrolytes. This can happen in cases of both dehydration or overhydration. Certain acute health issues, like vomiting and diarrhea also imbalance electrolytes levels. 

Chronic health issues can also significantly impact this mineral balance. This includes chronic stress, inflammation, and oxidative stress levels

We know that chronic inflammation and factors that promote oxidative stress (the opposite of antioxidants) can especially impact thyroid function. This has the potential to downregulate the thyroid, increasing thyroid-stimulating hormone (TSH), and decreasing thyroid hormone production and conversion. Downstream this impacts reproductive hormone production, especially progesterone.

Our mitochondria strongly require electrolytes, namely magnesium, for metabolism or energy conversion. Mitochondria are also where our steroid hormones, including reproductive hormones and cortisol, are produced. Without these essential electrolyte minerals, mitochondrial function slows, impacting energy output and hormone production!

Some consequences of electrolyte imbalance, and signs to look for include:

  • Excessive sweating
  • Muscle cramping
  • Headaches
  • Excessive thirst
  • Water retention and swelling unrelated to injuries
  • Irregular heartbeat

While we do get electrolytes and other minerals in food sources, we can also utilize different electrolyte products to support electrolyte replenishment, if appropriate. If you are experiencing any of the symptoms listed above, after ruling out any other significant health concerns, you may consider an electrolyte product to support your mineral levels.   

 

Types of Electrolyte Products and Their Uses

If you’ve compared any electrolyte products, you’ve likely noticed that they can be significantly different. This is especially true when it comes to the balance between sodium and potassium, the two main electrolyte components. We’re here to clear up the confusion and distinguish different types of electrolytes products and when to use them.

 

Oral Rehydration Solutions (ORS)

Oral rehydration solutions (ORS) are especially useful for treating dehydration and electrolytes lost from excessive sweating during exercise, as well as vomiting and diarrhea in cases of illness.

ORS characteristically contains significant amounts of sodium and sugar, or glucose. Both sodium and glucose are especially important to replenish during endurance exercise, or activity lasting longer than 60 minutes. 

Sodium is the main electrolyte lost in our sweat. That being said, we don’t want to consume too much sodium during exercise, since sodium does draw water into the intestines. This can lead to feeling heavy or full. Instead, we want a moderate amount of sodium and some potassium. 

Ever wondered why some electrolytes have sugar in them? It’s because sugar or glucose helps improve hydration. Glucose is a key aspect of ORS products that helps sodium get into and hydrate the cells for rapid rehydration during exercise.

Some ORS brands with a combo of sodium and glucose include Osmo, Skratch, and Drip Drop (ORS, not their zero sugar version).

 

Electrolytes for Adrenal Support

Our adrenal glands are located just above each of our kidneys. They are the key players involved in cortisol, or stress hormone, production as well as reproductive hormone production. The adrenal glands also produce other hormones that regulate blood pressure, the pH of our blood, and mineral levels in the blood. 

Remember that in cases of chronic stress, our cortisol production is ramped up and we are using large amounts of required nutrients like sodium, potassium, and magnesium! Our bodies also excrete more sodium and water in our urine, which further impacts hydration status.

Our adrenal glands are also incredibly vitamin C dependent for hormone production. In combination with potassium, vitamin C also helps lower cortisol levels and decrease an overactive stress response. Opt for food-based sources of vitamin C, such as from citrus fruits, for the best absorption.

Replenishing these adrenal-supportive electrolytes (with vitamin C) is incredibly impactful for energy levels, supporting proper fluid balance, improving hydration, alleviating headaches, and supporting our stress response!

Electrolyte products that have a balanced 1:1 ratio of sodium to potassium, paired with vitamin C, are best for supporting adrenal function. Some of our favorites include Jigsaw Health’s Adrenal Cocktail, and Cure Hydration (just add a vitamin C source!).

We also love making our own adrenal electrolytes, by simply combining ¼ tsp of unrefined salt (like Redmond Real Salt) with ¼ tsp cream of tartar (a natural potassium source) and juice from ½ of a lemon or lime.

 

Sodium Loaders

Other types of electrolytes that have really gained popularity lately include high-sodium electrolyte products, such as LMNT or Redmond ReLyte.

We call these products sodium loaders, and they often include about 1000mg of sodium, or a 4:1 or 3:1 ratio of sodium to potassium. 

Certain health conditions require individuals to replenish sodium in large amounts on a daily basis. For other individuals, these types of products can be especially beneficial the night before long endurance exercise. 

Recall that high amounts of sodium can draw water into your gut, so avoid taking these electrolytes products within a few hours of exercise. When we strategically use these the night before exercise, however, we oversaturate cells with sodium, which also pulls water into cells for optimal hydration prior to intense exercise.

This would be great for long distance or endurance training, or the night before a race, for example. Again, other individuals who have increased sodium needs and need to replenish sodium throughout the day could use a sodium loader daily.

 

Potassium Forward Electrolytes

Lastly, on the other side of the spectrum are electrolytes with more potassium compared to sodium. 

Higher potassium products are a great option for those with low thyroid function, or hypothyroidism. This is because potassium helps sensitize thyroid gland cells, making them more responsive to thyroid hormone.

Potassium also supports individuals with high blood pressure, because it helps promote vasodilation, or the opening up of blood vessels for improved blood flow.

Increased potassium intake can also combat water retention that we might notice during the luteal phase of the menstrual cycle. During the luteal phase, which occurs in the second half of the cycle after ovulation, progesterone levels increase which can cause water retention, or the feeling of bloating or weight gain.

Higher potassium intake can also help reduce fluid retention that often happens during travel. It also helps promote the movement of our intestines, helping combat travel-related constipation!

Potassium-forward electrolyte products include DryWater Hydration Powder, Dr. Berg Electrolyte Powder, and Laird Superfoods Hydrate (with a pinch of unrefined salt).

 

Choosing the Right Electrolyte Product

Selecting the best type of electrolyte supplement for you will depend on your individual health needs and lifestyle factors. It’s important to be intentional in choosing the type of supplement that best aligns with your personal needs. 

Be sure to take into account your current water intake and where else you are getting these electrolyte minerals in your diet. Also consider your activity level, environment, and daily habits.

For foundational mineral support that includes these electrolyte minerals along with important trace minerals, check out our Magic Minerals formula. 

If you’re looking for individualized support based on your body’s needs and aren’t sure where to start, check out our 1:1 Coaching Program! In our 1:1 Program and with tailored advanced functional lab testing, we will create a custom treatment plan that includes electrolyte recommendations based on your personal needs.

 

 

Written by Romana Brennan, MS, RD

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