Drink boiled water after a lot of sweating, be careful of "hypokalemia"!

In the summer of sweating a lot, the body's water loss is serious, and everyone knows that drinking plenty of water. Although boiled water is the healthiest drink, it may not be enough to drink water.

For those who sweat a lot, the electrolyte in the body is also lost in large quantities, especially the potassium, too much loss may cause hypokalemia.

After a large amount of sweating, be wary of hypokalemia

According to the Qianjiang Evening News, a man in Hangzhou recently woke up and found that he couldn't get a bed, and his body was weak, and his limbs were difficult to lift. Hospital examination found that the man was severe hypokalemia. The doctor said that after a large number of sweats, it only caused hydrophobic and thirst, which led to hypokalemia.

News report screenshot

Under normal circumstances, the proportion of potassium excreted by sweat is about 3%, but when a large amount of sweat, the amount of potassium will increase significantly. In addition, the electrolytes such as sodium and chlorine will also lose with sweat, and only water supplement will exacerbate electrolyte lack.

Potassium is an indispensable trace element for the human body. Heart beating, nerve-muscle activity, respiratory and other physiological functions require normal concentration of potassium ions to maintain.

Normal serum potassium concentration is 3.5 ~ 5.5 mmol/liters, lower than 3.5 mmol/liters. People will have symptoms such as muscle weakness, relaxation, paralysis, and even respiratory muscle paralysis.

Potassium mainly plays the following role in the human body:

Maintain normal metabolism

Cardiac fighting and muscle contraction all depend on the synergy of sodium and potassium plasma. The metabolism of carbohydrates and protein also requires potassium participation.

Ensure electrolyte balance

Potassium is very important for maintaining the integrity of cells and electrolyte balance. Excessive blood potassium concentration is too low and will affect human health.

Help blood pressure

Potassium plays an important role in preventing chronic diseases such as hypertension, but only when intake of high sodium (high -salt diet) and hypertension can potassium lower blood pressure.

Hypertension patients caused by non -high sodium diet will not reduce blood pressure due to potassium supplementation. People with normal blood pressure itself will not reduce blood pressure in potassium.

5 minor problems are potassium deficiency signals

In order to maintain the stability of blood potassium, the kidneys are like a "back valve". When the potassium intake is too much or the potassium in the cell spills a lot of potassium, it will discharge excess potassium through urine; inadequate intake will reduce the potassium will reduce the potassium. discharge.

When a lack of potassium, the body will use some seemingly "minor problems" to remind you:

fatigue

The most common symptoms of potassium deficiency are fatigue and weakness. It will feel fatigue, confusion, and blurred consciousness, and even cause depression or hallucinations.

cramp

Potassium can help muscle and nerves communicate with each other and help muscle shrinkage. Potassium deficiency can cause cramps, muscle spasms, and pain.

Heart discomfort

Potassium deficiency can cause symptoms such as palpitations, irregular heartbeat, arrhythmia, and dizziness.

Digestive disorders

Low potassium content can cause loss of appetite, nausea, and vomiting.

anxious

Potassium deficiency can cause symptoms of the nervous system, such as irritability, burnout, dizziness, etc.

In addition to a large number of sweaty people mentioned in the news, such as those who perform a lot of exercise or outdoor activity, those who vomit or diarrhea and those who are taking medicine for a long time should also pay attention to potassium supplementation.

Vomiting or diarrhea can cause a large amount of dehydration and electrolyte disorders; people who take diuretics and steroid drugs are also prone to potassium deficiency.

In addition, a large amount of potassium -containing drugs or potassium preparations can cause excessive potassium in the body, which may cause heart conduction block and slow heartbeat, and severe stop fluctuations. When using potassium during treatment, you must obey the doctor's guidance.

Taking potassium, you can eat enough from food

For those who insufficient potassium intake or too much loss, you need to focus on potassium in life.

The Chinese Nutrition Society recommends that the appropriate intake of healthy adult potassium is 2000 mg/day; to prevent chronic diseases, the recommended intake of potassium is 3600 mg/day.

Eating more potassium -rich foods in daily diet can play a supplementary role. When choosing potassium supplements, you must not just look at the level of potassium, but depend on the "potassium nutrient density", that is, the value of potassium with the value of heat

1

Eat half a catty of fruit every day

Many people think that the potassium supplementation of bananas is the best, and its potassium content is indeed high, but the calories are also high. If it is measured according to the above indicators, 100 grams of banana contains 256 mg of potassium, the calories are 93 kcal, and the density of potassium nutrients is 2.75. In this way, the potassium nutrient density of oranges is 3.31, cantaloupe is 5.59, and papaya is 6.06.

Most fruits are high -potassium and low sodium. When choosing, you can refer to personal preferences and pay attention to rich types.

2

Miscellaneous grains instead of some staple food

Use potato miscellaneous grains instead of some staple foods in daily diet. For example, potatoes, sweet potatoes, taro, and yam, as well as miscellaneous grains such as Xiaomi and red beans.

3

There are no less bacteria and green leafy vegetables

Some vegetables are more efficiently supplemented with potassium, and the potassium content of green leafy vegetables such as spinach, kale, amaranth is very high. The potassium content of fungi vegetables is particularly outstanding, and you can eat more mushrooms, Ping mushrooms, bisoplastic mushrooms, etc.

If you want to supplement potassium, you can eat more vegetables in the following tables appropriately.

4

Choose low sodium salt in cooking

Low sodium salt is properly reduced the sodium content in salt and increased the potassium content. Among them, it contains about 25%potassium chloride, which not only helps sodium reduction, but also increases potassium.

5

Try to eat less processed food

During processing, potassium in food will be lost and a large amount of salt is often added, so processing foods often "high sodium and low potassium".

It should be reminded that for people with kidney diseases, the ability to exhaust the kidneys decreased. Too much potassium in one intake may cause hypertrophemia. These people should not eat too much potassium -rich foods. Drink some "ingredients" in summer

Bai Kaishui is called "the most suitable drinking water". However, in the summer where sweat is lost in large quantities, you can drink some "taste" water.

Light salt water

After the body sweat is lost more, drink some salt water to supplement the electrolyte in time. You can add 0.15 grams (a spoon of a spoon) salt in 1 liter of boiling water, so that the water can be slightly salty, or you can choose natural mineral water or sports drinks.

People without a lot of sweating or heavy mouth do not need to drink light saline, so as not to cause sodium intake to exceed the standard.

lemonade

When the weather is hot, the appetite is often not good. Drink some sour lemonade to help digestion. Put fresh lemon slices into the cup and pour water in the temperature that is not hot. A large piece of lemon with lemon can be brewed with 1 liter of water.

honey water

Honey can bring water molecules into small intestines and large intestines to extend its stay in the intestine to help replenish water. 500 ml of water add 1 spoon of honey, and appropriately reduce the amount of food and staple food to reduce sugar intake. Diabetic patients, gout patients, and babies who are under the age of one should not drink.

Bitter gourd water

The bitter gourd, bitter gourd saponin, flavonoids and other compounds contained in bitter gourd can help clear the heat to relieve heat. Put the bitter melon slices in about 60 ° C and soak in water, or boil them and drink cold drinks. It should not be too much every day, 300 ~ 500 ml. People with deficiency of spleen and stomach, low blood pressure, and hypoglycemia should drink bitter gourd water with caution.

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