Who Needs Extra Water and Electrolytes?
Sodium, potassium, and chloride are electrolyte nutrients found in so many foods that a dietary deficiency is a rarity. Most Americans have sufficient amounts, but sometimes you actually need extra water and electrolytes. The Adequate Intake (AI) for sodium, potassium, and chloride are averages for a healthy adult age 19–50 weighing 70 kilograms (154 pounds): • Sodium: 1,500 milligrams • Potassium: 4,700 milligrams • Chloride: 2,300 milligrams Deprived of water and electrolytes, your muscles cramp, you get dizzy and weak, and perspiration no longer cools you. Your core body temperature begins rising, and you may progress from heat cramps to heat exhaustion to heat stroke. The latter is potentially fatal. You may need to increase your intake of water and electrolytes if: • You’re sick to your stomach: Repeated vomiting or diarrhea drains your body of water and electrolytes. Similarly, you also need extra water to replace the liquid lost in perspiration when you have a high fever. When y
