Salt tablets were used by laborers in the hot industrial environments of North America beginning in the late 1800s; they were also provided to soldiers by a number of national armies during World War II to assist combatants in dealing with dehydration in hot jungle and desert environments. Dan Banyard, who retired from a Cleveland steel mill after nearly 40 years, told a reporter from the Cleveland Plain Dealer: "Your clothes, they would be just streaked with the salt from perspiration –just big white streaks." He said that mill workers routinely consumed up to 10 salt tablets a day while drinking lots of water. Nowadays salt tablets are rarely used because a massive amount of water needs to be taken in when you use them.
Today some of my friends are passionate about hydration and are seldom seen without a water bottle, even the most sedentary ones. One of them, on her departure, invariably trills, “stay hydrated.” This is a relatively recent concern for the average person, but firefighters, laborers and athletes have always been concerned about having enough fluids.
Electrolytes is not the name of a ska band but are the ionized or ionizable constituents of a living cell, blood, or other organic matter. Even a small depletion of electrolytes, caused by sweating, vomiting or diarrhea, can negatively affect performance and a greater loss can lead to severe and painful muscle cramping, and even death. It’s easy to shine on drinking enough fluids (not alcohol or caffeine because they’re diuretics) but I can’t emphasize enough the need to be hydrated. I mentioned the early episode I had with dehydration and since that time I’ve had two others. Apparently, I’m a slow learner because after two vigorous hikes on two consecutive sweltering days I recently had my last bout of muscle cramping. It was very painful, and I intend to never experience it again. Understand that this is a serious consideration if you’re hiking, so plan ahead.
Two electrolytes, sodium and chloride, are the key ingredients in table salt and in salt tablets. These tablets were used for many years to treat heat cramps and restore electrolytes lost through sweating. Salt tablets aren’t recommended as much as they used to be, given that today readily available sports drinks are packed with additional electrolytes, including potassium, magnesium, and phosphate. However, people with high blood pressure or kidney disease should avoid them. Anyone who eats a balanced diet and doesn’t engage in intense, endurance sports probably already ingests enough sodium to avoid heat cramps and other heat-related problems.
Most dieticians recommend an electrolyte-heavy low-sugar sports drink. Sugar, salts, and water help your body absorb fluids, but a lot of sports drinks have way too much sugar and not enough electrolytes to really help your body replenish the electrolytes it needs. Shop around for various electrolyte additives. If you are active and sweating a lot, you’re foolish not to hydrate well before, during and after strenuous exercise. Wildland firefighters are advised to drink a minimum of one quart of fluid for each hour of work. Military studies have shown that the frequency of heat illness is related to the temperature of the previous day. High temperatures on one day should be viewed as a warning flag for the following day.
Electrolytes are essential minerals (like sodium, calcium, and potassium) that are vital to many key functions in the body. They regulate muscle contractions and keep you hydrated. Electrolytes also help balance your pH levels (the measure of acidity and alkalinity) and they control nervous-system function. Heat cramps are involuntary muscle contractions caused by failure to replace fluids or electrolytes. Cramps can be relieved by replacing fluids and electrolytes.
As you age electrolyte balance becomes more of an issue and can cause greater damage to vital organs. Again, don’t be glib – this can be serious and life-threatening. Also, be advised that winter sports and activities can also cause electrolyte imbalance. Stay hydrated.
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