How to rebalance electrolytes?

- Electrolytes can be rebalanced through various methods including dietary changes, appropriate fluid intake, and supplementation. - Consuming foods rich in electrolytes, such as bananas, oranges, spinach, and avocados, can help replenish electrolyte levels naturally. - Rehydration solutions containing a balanced mix of electrolytes, like sodium, potassium, and chloride, are effective for restoring electrolyte balance. - Oral rehydration solutions, like WHO-ORS (World Health Organization oral rehydration salts), have been extensively studied and proven to be effective in replenishing electrolytes during dehydration episodes caused by diarrhea or vomiting (Park, Hahn, & Kim, 2015). - In cases of severe electrolyte imbalance or medical conditions like chronic kidney disease, supplementation may be necessary under medical supervision. - Experts suggest incorporating sports drinks following intense physical activity to replenish electrolytes lost through sweat (Karpinski & Rosenbloom, 2017). - Scientific studies have shown that consuming sodium bicarbonate can effectively increase plasma bicarbonate levels and buffer acidity during intense exercise (McNaughton & Cedaro, 1992). - It is important to consult a healthcare professional or registered dietitian for personalized advice and to ensure specific electrolyte needs are met based on an individual's health status, activity level, and medications being taken. References: 1. Karpinski, C., & Rosenbloom, C. A. (2017). Current sports nutritionist practices for sports nutrition counseling of collegiate athletes. Sports, 5(4), 86. 2. McNaughton, L., & Cedaro, R. (1992). Sodium bicarbonate ingestion and its effects on anaerobic exercise of various durations. Journal of Sports Sciences, 10(5), 491-496. 3. Park, S. J., Hahn, S., & Kim, D. S. (2015). Efficacy of treatment of acute diarrhea with oral rehydration solution with moderate osmolarity: a randomized controlled trial. BMC Gastroenterology, 15(1), 161.

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