Electrolytes are minerals that are normally in the body. They are present in the food we eat and the fluids we drink. Electrolytes are essential for nerve and muscle function but during warm-weather months a lot of people lose electrolytes (magnesium, sodium and potassium) through perspiration. Normally, electrolytes are replaced though healthy eating, but sometimes you need a boost during a bout of illness, after an intense workout, or if you're experiencing dehydration or suffering from an electrolyte imbalance due to disease. Women are especially at risk of electrolyte imbalance because the high level of estrogen in a woman's brain makes it less adaptive to upward or downward shifts in the body's amount of electrolytes.

Symptoms:

• Extreme fatigue
• Belly bloat
• Headaches and/or dizziness
• Problems focusing/mental confusion
• Poor memory
• Irritability
• Constipation and/or chronic indigestion
• Achy joints, bones and muscles
• Excessive muscle twitching
• High blood pressure / heart rhythm irregularities

Prevention and Remedy:

• Eat lots of fruits and vegetables. All fruit and vegetables contain electrolytes, so eat at least five 1-cup servings of various water-laden fruit (like watermelon pineapple, apple) to restore energy. And aim to include tomatoes and bananas which contain the most replenishing balance of electrolytes.
• Cool down before drinking water. When the body is already hot, more water and electrolytes are lost via sweat (since pores are open in the body's attempt to regulate temperature). The fix: Wait at least five minutes in the shade or air-conditioning before drinking so the body has had a chance to cool down. This way, less electrolyte-containing fluid is lost and the water is actually used for hydration.
• If its difficult to get sufficient minerals from food sources, your best option is food supplement that pairs 600mg to 1,000 mg of magnesium citrate or magnesium aspartate (the best absorbed forms) with potassium, a nutrient that unlocks cells to allow magnesium in.

• An Epsom salt soak. A warm bath with magnesium sulfate-better known as Epsom salt-allows the mineral to flow directly into the skin's pores, increasing magnesium levels by up to 33%. Once a week, try soaking in warm water containing 2 cups of Epsom salt for no more than 20 minutes (to avoid sweating it out).
• If you exercise for more than an hour, it's a good idea to take sports drinks and sip every 15 to 20 minutes. Make sure to select one with up to 85 g of potassium and 45 g of sodium. You can also make your own sports drink by adding a dash of salt to 8 oz. of water.
• If you lost electrolyte due to vomiting or diarrhea sip an electrolyte replacement drink designed to treat infants.
• Visit the emergency room if you're experiencing an extreme bout of dehydration. The doctor will most likely request an IV infusion of electrolytes to get your system back up to speed. This is a common procedure for people suffering from alcohol poisoning or a prolonged bout of diarrhea.

Note:

• Don't overdo your consumption of water or your body may not be able to absorb electrolytes. Severe hydration can lead to vomiting and diarrhea, which actually leads to a greater electrolyte imbalance. It's a vicious cycle.
• Avoid excessive exercise, taking laxatives for dieting purposes and fasting.

How to determine if electrolyte imbalance is causing your fatigue: If you think you may have an electrolyte imbalance, consult your doctor. Your doctor will test either your urine or blood for imbalances of potassium, sodium and calcium. Ask your doctor to explain the results. For example, normal adults should have potassium levels of between 3.5 and 5.3 mg per deciliter. Your doctor should be able to read your results to recommend treatment for slight to severe imbalances.