Do you ever notice your lips tasting like salt, or feel grainy salt crystals on your face after hiking in hot weather? Maybe your eyes burn as the sweat drips off your eyelids. Those are electrolytes – what is left when the water component of sweat evaporates. They need to be replenished by drink and diet.
An electrolyte imbalance is a primary contributor to muscle cramping and fatigue during heavy activity, such as backpacking or hiking. Loss of water through sweat or elimination is what causes an electrolyte imbalance. If you do not consume enough minerals from food or fluids, muscle cramping and heart palpitations can result. If you drink too much water, it can flush out electrolytes from your body. Your body tries to maintain the proper electrolyte balance, but it can not do so if the minerals are not replenished correctly through diet.
Electrolytes are electricity-conducting ions or salts. Electrolytes consist of more than just standard sodium chloride (table salt). Specifically, electrolytes are positive ions of sodium, potassium, calcium, magnesium, and negative ions of chloride, bicarbonate, sulfate, and phosphate. The ion charge provides the voltage for the blood cells to move around the body and perform their functions. Electrolytes are essential because they allow the cells in our bodies to function properly and maintain our energy and stability.
The loss of excessive amounts of electrolytes and water can quickly dehydrate you. For obvious reasons, fluid intake should always remain in excess of sweat loss. Water is vital for digestion and metabolic waste. And electrolytes are essential for the body to retain water. You can prevent dehydration by staying hydrated, but water alone is not enough to regain electrolyte balance. You also need to consume foods high in electrolytes. Sodium and Potassium are the primary electrolytes lost through exercise. Follow these steps to replenish sodium and potassium requirements in your diet –
The guideline for healthy adults is to consume about 1 tsp per day, which is about 2300 mg to replace the amount lost daily through sweat.
Potassium-rich food sources come from a wide variety of fruits & vegetables –
Fruits such as bananas, dates, raisins, papaya, coconut, avocado, and apricots are high in potassium. These are excellent to eat when dried – except for avocado; the high oil content makes it tricky to dry without significantly altering the flavor. Instead, pack fresh avocado – the calorie-load is worth the weight, and they’ll survive for several days if packed with care (keep cushioned or on top of your pack). Avocados are a fantastic high-calorie treat in the wilderness loaded in healthy fat. Pair with sprouts & olive oil for a tortilla sandwich.
Vegetable sources such as potatoes, spinach, lentils, beans (soybean, pinto, white, kidney, lima).
The clothing typically worn for outdoor activity is designed to wick away moisture from the skin allowing it to dry fast. Wicking clothing is great for comfort, but it does make it difficult to gauge how much sweat we’ve lost. The burning sensation of salty sweat dripping into your eyes or the taste of salt on your lips is a sure signal that you are losing liquids and salts when it is hot outside. However, you probably don’t notice the amount of sweat lost when the temperature drops, or it is windy. No matter what the temperature outside, keep drinking throughout the day to stay hydrated — even if you don’t feel thirsty. Your body works more efficiently (including heating and cooling) when adequately hydrated.
Outdoor Herbivore’s high potassium meals:
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