The recommended intake of electrolytes per day can vary depending on various factors such as age, sex, physical activity level, and overall health condition. However, it is important to note that electrolyte needs differ from person to person, and these recommendations are generalized guidelines. Here are some key points regarding electrolyte consumption per day, supported by scientific research and academic papers: • Sodium: The daily recommended intake for most individuals is around 1,500 to 2,300 milligrams (mg) of sodium per day, according to the American Heart Association (AHA) 1. However, those who engage in intense physical activity or live in hot environments may require higher sodium intake to replenish what is lost through sweat. • Potassium: The Adequate Intake (AI) for potassium is 2,600-3,000 mg per day for adults, as suggested by the Institute of Medicine 2. Potassium is essential for maintaining fluid and electrolyte balance, nerve function, and muscle contractions. • Magnesium: The recommended dietary allowance (RDA) for magnesium varies by age and sex, with a range of 310 to 420 mg per day for adults 3. Magnesium plays a crucial role in muscle and nerve function, as well as maintaining a healthy heart rhythm. • Calcium: The recommended daily allowance for calcium is around 1,000-1,200 mg for most individuals 4. Calcium is crucial for maintaining bone strength, nerve function, and muscle contractions. • Chloride: Adequate intake recommendations for chloride are approximately 2,300-2,900 mg per day for adults 5. Chloride is an essential electrolyte involved in fluid balance and the production of stomach acid. • Scientific research and academic papers: It is essential to consider individual needs and consult with a healthcare professional or registered dietitian for personalized electrolyte recommendations. While the citations provided below are reputable sources, it is advisable to review additional research and consult with experts if necessary. 1 American Heart Association. (2019). Sodium and Salt. Retrieved from https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure 2 Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington (DC): National Academies Press (US). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK222610/ 3 National Institutes of Health. (2020). Office of Dietary Supplements - Magnesium. Retrieved from https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/ 4 National Institutes of Health. (2021). Office of Dietary Supplements - Calcium. Retrieved from https://ods.od.nih.gov/factsheets/Calcium-Consumer/ 5 Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. (2005). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington (DC): National Academies Press (US). Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK222610/
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