Water-salt balance: what is it and how to restore it

What is water-salt balance

Water-salt balance is a certain ratio of salts and liquids in the body. Any imbalance in this system can cause at least poor health or the formation of various diseases.

Water in our body carries nutrients to cells and helps remove toxins and metabolic waste from them.

In this case, the task of salts is to retain some of the water outside the cells. After all, according to doctors, good health depends, among other things, on the fine balance of intercellular and intracellular fluid.

This balance is achieved through several factors:

• drinking enough water daily;
• adding a moderate amount of natural salt to the diet;
• eating a variety of potassium-rich fruits and vegetables.

Chicken

Rice and chicken constitute the daily diet of almost all athletes in the world. White chicken meat is considered a healthy, dietary product and usually does not contain any harmful substances. And yet, Polish researchers turned to this product, having recently received a lot of negative reviews from consumers. Among other things, they indicate that after eating chicken meat, it becomes increasingly difficult for people who have been involved in sports to remove excess fluid from their bodies. Scientists from the National Foundation for Public Health, operating at the Vincent Pohl University of Social and Natural Sciences in Lublin, have found that modern chicken meat contains a huge amount of sodium - 100 - 180 milligrams per 100 grams of product, depending on the manufacturer. And this despite the fact that the permissible amount of sodium intake in an adult should not exceed 2300 milligrams, taking into account all foods eaten per day. It is known that excess sodium in the body causes the accumulation of excess fluid in the tissues. Thus, Polish scientists concluded that modern chicken meat is no longer a dietary product intended to maintain good physical shape.

«>

Water and salt content

Water is the main element in the human body. However, its content varies and largely depends on gender, age, amount of fat and other factors.

Averages might look like this:

• 55% of water is contained in the female body;
• 65-68% - in men's;
• 70-80% - in the body of newborns.

The water content in the body of older people is the lowest - about 50%.

To maintain these indicators, healthy adults are usually advised to drink 1.5-2 liters of water per day. But this is an average recommendation. The body's individual need for water is calculated using the formula: 10-30 milliliters per kilogram of body weight.

However, indicators can vary significantly depending on climatic conditions, physical activity and human health. Dehydration is usually spoken of when the body's loss of moisture exceeds its intake.

As for salts, that is, electrolytes for our body, each of them has its own role. Among those necessary for the human body are potassium, sodium, magnesium, chlorine, calcium and phosphorus.

Thus, potassium is indispensable for the functioning of the smooth muscles of the heart and digestive tract. Calcium ions are responsible for muscle contraction and proper heart rhythm, and thanks to them, nerve impulses are transmitted. Sodium has similar functions. In addition, he is responsible for stable pressure in the blood vessels.

The functionality of the kidneys is ensured by phosphorus ions, and the stable functioning of the nervous system is ensured by magnesium salts. And the responsibility of chlorine is fluid balance.

“Sodium levels can increase with cardiovascular diseases, but thyroid pathologies lead to a decrease in calcium. The content of salts, electrolytes, as well as fluids, must be adjusted, since the functional state of all our systems and organs, the level of acidity of the body, arterial blood pressure, the conduction of nerve impulses, as well as the ability to restore damaged tissues depend on them. It is very important to maintain a balance of water-salt metabolism, especially now, when all organs and systems must be so adjusted to resist any viruses and infections. Only by having a balance between fluids and electrolytes can we consider ourselves healthy people.”

Alvina Sergeeva

therapist, gastroenterologist, physiotherapist, anti-aging medicine doctor.

How to dose salt correctly?

“Salt consists of two important components - sodium and chlorine. Sodium ions are responsible for the balance of fluid in the body, take part in the processes of contraction of muscle fibers and the passage of nerve impulses. Chlorine ions help regulate the production of hydrochloric acid, which is necessary for digesting food. That is why it is important to consume a sufficient, but not excessive amount of salt, and monitor its consumption,” says physician-cardiologist of the Clinical Diagnostic Center (branch of GlavUpDK under the Russian Ministry of Foreign Affairs) Narine Samsonova .

The doctor notes that there are certain recommendations for salt consumption. “According to the recommendations of the World Health Organization (WHO), the human body needs 5 grams (g) of salt per day. From 3.5 to 7 g is the norm for a healthy person. The benefit or harm from consuming salt less than 5 g per day has not been established, but a deterioration in the condition of patients with heart failure has been noted when consuming salt up to 1-1.7 g per day,” says Narine Samsonova.

When using salt in your diet, remember that it's not just about adding sodium to your dishes. In order not to overdo it and not to use too much, you need to carefully monitor the level of natural salt, that is, that contained in the products themselves. “It is important to understand that, in addition to the salt that we add when preparing certain dishes, salt is already contained in the products. The least salt is found in fresh vegetables and fruits (0.1 g per 100 g of product), unprocessed meat and fish (0.3 g), the most in snacks (3.4 g), bacon and lard (3.5 g). G). Leaders in salt content can also be named sausage (2.5 g), mayonnaise and ketchup (2.5 and 2.4 g, respectively), cheese (1.85 g), canned food (1.35 g), sausages ( 1.4 g), pizza with meat, fish (1.2 g) and bread (1.1 g),” says the therapist.

They over-salted! Salt can be found in the most unexpected foods Read more

The concept of normal water-salt balance

For the normal functioning of all organs and systems, it is equally important how much water and salts enter the body and how much they are excreted. Ideally, these volumes should be balanced.

If a person consumes 2 liters of liquid per day in the form of food and drinks, then on average 1.5 liters will be excreted in the urine, that is, by the kidneys. The remaining volume is excreted through the intestines and lungs.

This ratio must be stable. This is the only way to avoid unpleasant symptoms and dangerous dehydration.

How to deal with fluid retention in the body

The best way to get rid of edema caused by consuming foods and drinks that cause fluid retention is to completely limit them in your diet.

But due to various circumstances, it is not always possible to adhere to the principles of proper nutrition, so these foods and drinks can appear on any person’s menu. What can you do to minimize the risk of edema after eating foods that cause water to accumulate in body tissues?

To do this, you should follow several rules and recommendations.

1. Drink as much clean, non-carbonated water as possible (at least 1.5-2 liters per day). At first glance, this seems illogical: if water accumulates, its intake should be reduced. But the body will react to the restriction of fluid with an even greater delay and will accumulate it “in reserve.” With sufficient fluid intake (except for coffee and sweet carbonated drinks), the need for water accumulation will disappear.
2. Exercise and walk in the fresh air. This helps speed up metabolism, improve kidney function and remove excess water faster.
3. If there is a lot of fluid in the body, a bath or a warm bath with sea salt and soda helps to successfully remove its excess.
4. Try to salt foods as little as possible when cooking. The salt contained in the diet of a modern person is quite enough for the normal functioning of all organs (even without the use of various sauces, smoked meats and snacks).
5. Consume foods and drinks high in potassium and fiber - they help to quickly remove excess fluid:
6. green tea and hibiscus;
7. dried apricots and raisins;
8. berries, especially cranberries, blueberries, chokeberries;
9. wheat bran;
10. nuts;
11. bananas;
12. avocado;
13. jacket potatoes;
14. watermelons and melons;
15. herbal teas from chamomile flowers, calendula, lingonberry leaves, blueberries, lemon balm;
16. zucchini;
17. cucumbers
18. Use the juice of fresh vegetables (carrots, cabbage, beets) as a diuretic. It is prohibited to prescribe or drink pharmaceutical diuretics on your own - they are addictive and remove potassium, magnesium and calcium salts from the body along with sodium salts.
19. Periodically arrange fasting days. Regular unloading on kefir, apples or milk tea prevents fluid stagnation in the cells (2 tablespoons of green tea are brewed in 2 liters of milk).
20. To eliminate swelling caused by foods high in salt, you need to eat rice or oatmeal with water (unsalted, of course) for several days. This is a proven product used by athletes to dry their muscles before competitions.

If, after eliminating foods that cause fluid retention from the menu and following recommendations for preventing edema, they still occur and cause concern, this is a reason to consult a doctor for a comprehensive examination of the body. Perhaps the cause of swelling is a serious illness that requires medical intervention and medication.

Proper nutrition and an active lifestyle are the best means of preventing edema caused by the accumulation of fluid in the body. Daily consumption of clean water, fresh fruits, vegetables, meat and seafood, steamed or boiled, exclusion of fast food, sweets and industrial sauces from the diet is the key to excellent appearance, absence of swelling and health problems.

There are a number of foods that provoke fluid retention in body tissues. This:

• table salt and products that contain it
• pickles, canned and pickled foods;
• sweets - cookies, cakes, sweet carbonated drinks, chocolate, honey, all kinds of syrups;
• fatty dairy products - butter, heavy cream, fermented milk products containing preservatives;
• sauces with preservatives and modifiers - mayonnaise, ketchup;
• spreads, margarines, hard cheese;
• chicken eggs;
• yeast products - white bread, baked goods, pasta;
• all types of smoking - meat, sausages, fish;
• fried foods with added oil;
• chips, snacks, crackers;
• tea, coffee (only sweet);
• alcoholic drinks of any strength;
• all products that contain preservatives, dyes and other synthetic additives;
• fast food.

To avoid swelling, which is only the first sign of a violation of water-salt metabolism, you need to exclude from your diet foods that retain fluid in the body.

Do this at least for a while so that your body can regulate its excretory processes and remove excess water on its own.

Causes of imbalance

Disturbances in water-salt balance are not only a lack of salts and water in the body, but also their excess, which manifests itself, for example, in the form of edema. At the same time, dehydration is fraught with thickening of the blood and the formation of blood clots. This risk occurs even when the fluid deficiency is only 20%.

Of course, the content of salts and fluid in the body is not a constant value. It depends, among other things, on the season.

This balance can be “shattered” for other reasons:

• Unbalanced diet (excess carbohydrate foods);
• Improper drinking regime;
• Alcohol abuse;
• Intense physical activity;
• Cardiovascular diseases;
• Disorder in the functioning of the thyroid gland;
• Kidney and liver diseases;
• Hormonal imbalances;
• Diabetes;
• Use of diuretics;
• Toxicosis during pregnancy;
• Premenstrual syndrome;
• Sedentary lifestyle;
• Venous insufficiency;
• Diarrhea and vomiting;
• Increased body temperature.

In addition, there is a hidden reason for the disturbance of water-salt balance in the body. Thus, a detailed analysis of blood biochemistry can show the disorder of individual ions in the blood plasma.

High glycemic index foods

Another group of foods that cause water retention are foods with a high glycemic index (GI). Its use causes a sharp release of insulin, which leads to the production of the hormone aldesterone. It retains sodium in the body's cells and causes swelling.

Below is a list of high GI foods:

• all sweets: chocolate, cookies, candies, halva, waffles, muffins;
• baked goods;
• dried fruits;
• bakery products;
• potato;
• cornflakes.

These foods, which retain water in the body, should also be limited if there is swelling and excess weight. When consuming dairy products with high fat content, the body also begins to produce aldesterone, so they can also be included in the list of foods that provoke water retention.

Symptoms of water-salt imbalance

The imbalance develops quite quickly - on average per day. Provided that during this time the body will spend more water than it receives, or vice versa. After all, all chemical processes in our body occur with its direct participation.

There are two forms of imbalance of fluids and salts in the body - dehydration (dehydration) and swelling (overhydration).

Signs of dehydration:

• Coated tongue;
• Bad breath;
• Dry skin;
• Rapid breathing;
• Nausea;
• Pain in joints and muscles;
• Cardiopalmus;
• Weight loss.

Symptoms of overhydration:

• Weakness;
• Vomit;
• Edema;
• Convulsions;
• Arrhythmia;
• Fainting.

Frequent urination, excessive sweating and changed skin color should also alert you. If such symptoms appear, it is better not to postpone a visit to the doctor.

Diagnosis of imbalance

Insufficient water consumption and, as a result, disruption of the water-salt balance can lead to serious disruptions in the functioning of all body systems.

The volume of fluid and salts in the body is assessed using laboratory testing of venous blood. This analysis allows you to give a general assessment of your health. It is recommended to do it after using diuretics, as well as for kidney diseases.

The study, in particular, shows whether the content of potassium, sodium and chlorides, which are involved in metabolic processes, heart activity, conduction of nerve impulses and muscle contraction, is normal.

How exactly an electrolyte imbalance is treated depends on its severity.

Treatment of water-salt imbalance

How to restore water-salt balance? If it is impaired due to loss of fluid, then it is replenished by consuming small portions. In addition, either sodium replenishment solutions or electrolytes sold over the counter are recommended.

IMPORTANT: If symptoms of dehydration are severe in a child, you should immediately seek medical help.

In addition to the use of medications, restoration of water-salt balance is also carried out using a special diet, outpatient treatment and some folk remedies.

Taking medications

Various vitamin and mineral complexes, as well as antihypertensive drugs that affect the water-salt balance, help normalize the volume of fluid and salts in the body.

Traditionally, they are prescribed as a course for a month, after which a break of a couple of weeks is required. If necessary, the results are consolidated with another such course.

Chemical therapy

If there is a lack of salts, for example, in case of poisoning and dysentery, the doctor may prescribe so-called chemical therapy. Essentially, this is the use of saline solutions that restore chemical balance and accumulate water in our body.

And although such compositions for solutions are available in almost any pharmacy, you should not “prescribe” them yourself. The fact is that they need to be taken according to a certain scheme and under strict indications. In addition, you should not use saline solutions if you have kidney failure, diabetes mellitus and some other diseases.

Ambulatory treatment

In particularly difficult cases of water-salt imbalance, a person may require treatment in a hospital.

In such situations, various droppers are used to regulate salts and fluids in the body.

In addition, such patients are prescribed a special diet.

Diet

Following a special diet also helps restore water-salt balance.

For example, a patient may be advised to drink 2-3 liters of clean water per day and at the same time consume at least 7 grams of salt, for example, dissolved in it. Also, a diet to normalize the volume of salts and fluids involves consuming foods rich in potassium, magnesium, selenium, calcium and zinc. These can be dried fruits and nuts.

If a person has heart and vascular diseases, the treatment approach will be different. So, he should not drink more than 100 grams of water at a time, and it should be without added salt.

Restoring water-salt balance using folk remedies

The arsenal of traditional medicine also has means that allow you to establish the water-salt balance. Basically, these are medicinal plants.

So, to maintain the optimal composition of salts and fluids in the body, the following are used:

• Black currant leaves;
• Parsley and celery in the form of a decoction;
• Steamed buckwheat;
• Lemon-garlic infusion.

However, you should not self-medicate, no matter how proven folk recipes are. Before trying any of them, it is best to consult your doctor.

Products that remove liquid

There are a number of products that are very useful for fluid retention in the body:

• fruits that have a pronounced diuretic property: watermelon, cranberry, viburnum, chokeberry, strawberry, blueberry. Before eating these fruits, it is advisable to do an ultrasound to find out about the presence of kidney stones. It should be used with caution in people suffering from renal failure.
• products - natural diuretics: buckwheat porridge, celery, parsley, dill, pumpkin, zucchini, bell pepper, beets, apple cider vinegar;
• products that help eliminate toxins and accelerate metabolic processes: lettuce, tomatoes, carrots, asparagus, cabbage;
• diuretic teas and decoctions of medicinal herbs: lingonberry and blueberry leaves (also help lower blood sugar levels), chamomile, calendula, chicory, centaury.

Recommendations for maintaining water-salt balance

Maintaining chemical balance in your body is not difficult if you follow simple rules of prevention:

• Drink a glass of water on an empty stomach;
• Drink enough water alone or, for example, with a slice of lemon;
• Increase fluid intake during intense physical activity or hot weather;
• Don't be thirsty - carry a bottle of water with you;
• Play sports or at least walk more, since a sedentary lifestyle leads to water-salt imbalance;
• Do not overuse foods containing salt;
• Restore your sleep schedule - go to bed no later than 23-00 and sleep no longer than 8 hours;
• Add a variety of vegetables and fruits to your diet;
• Try to avoid stress.

If you notice symptoms of water-salt imbalance, make an appointment with a specialist. He will determine the cause and prescribe effective treatment.

Vitamins

A lack of vitamins, amino acids and microelements can also lead to fluid retention in the body. It is imperative to include the following foods in your diet:

• containing vitamin B6: salmon, red meat, tuna, bananas, brown rice. This vitamin also helps normalize digestive processes;
• containing vitamins B1, B5 and D: low-fat dairy products and fresh fruits. These products also have a beneficial effect on the state of the nervous system, bone tissue and metabolic processes;
• trace elements calcium, manganese, potassium, magnesium. They are found in large quantities in greens, spinach, melons and citrus fruits. In addition, these products actively fight viral infections and help improve immunity.

In order for the body to fully get rid of excess fluid, toxins, waste and other products of processing and vital activity of the body, it is necessary to maintain a drinking regime.

You need to drink clean, high-quality water. Juices, compotes, teas, fruit drinks and other liquids that we often try to replace water with will not bring any benefit. If the liquid contains sugar, honey, minerals and other natural ingredients, it is already food. And water should enter the human body in its pure form. Some nutritionists recommend using structured water as a water resource. This is water that has undergone a cold purification process - freezing.

What you need to do to get rid of excess fluid in the body:

1. drink clean water in the amount of 1.5-2 liters per day. Soon your body will understand that it has enough water and will stop storing it in its tissues for future use. The swelling will go away.
2. Eliminate salt as much as possible. As you know, salt retains water in the body. It also masks the real taste of the product. If you gradually get used to less salty foods, you may notice and discover a completely new taste of familiar foods. But completely unsalted food is not always good either. After all, table salt is the main source of sodium for the human body.
3. Walking in the fresh air and dosed physical activity will help speed up metabolic processes. This will also lead to the removal of excess fluid from the body.
4. Proper diet. Make it a rule to start the day with breakfast, which must include oatmeal, cooked in water without salt or sugar. Add dried fruits, cinnamon, turmeric to it. If you really can’t bear it and want something sweet, a spoonful of honey will replace sugar and serve as a source of glucose. You can vary your breakfast and replace oatmeal with other cereals - buckwheat, brown rice, corn. Corn is almost the only grain that contains gold elements that can be absorbed by the human body.
5. Be sure to eat fresh vegetables, fruits and wholemeal bread every day. This is a source of “correct” carbohydrates, which will not only help remove excess water from the body, but also provide it with the necessary energy for the whole day.
6. Low-fat fermented milk products, lean meats, fish and legumes are the most correct and healthy source of proteins, without which the normal functioning of the body is simply impossible.
7. Replace sugar, baked goods and synthetic sweets with natural ones - dried fruits, nuts, honey and dark chocolate in small quantities.

Brief conclusions

• Water-salt balance is a certain ratio of salts and fluids in the body, the violation of which can lead to poor health or the development of various diseases.
• For the normal functioning of all organs and systems, it is equally important how much water and salts enter the body and how much they are excreted.
• Disturbances in water-salt balance are not only a lack of salts and water in the body, but also their excess.
• There are two forms of imbalance of fluids and salts in the body - dehydration (dehydration) and swelling (overhydration).
• Symptoms of dehydration or overhydration should be taken seriously, especially if they occur in children.
• The balance of salts and fluids in the body is restored with the help of a special diet, medications, chemical solutions, and also on an outpatient basis, depending on the severity of the case.

Why does fluid retention occur in the body?

The main reason for water retention in human tissues and cells is electrolyte imbalance.
Electrolytes (sodium, potassium, magnesium and calcium) play an important role in ensuring the normal functioning of the body. They are responsible for metabolism and affect the composition of the blood. Excessive or insufficient intake of any one of these minerals leads to an imbalance. Sodium and potassium regulate water-salt metabolism: sodium ions retain water, and potassium removes it. Excess sodium in the body causes excess fluid to accumulate. Insufficient potassium intake also causes swelling.

The daily dose of sodium to maintain electrolyte balance is 1.5-3 g. Regularly exceeding this dose (more than 4-5 g) leads not only to edema, but also to increased blood pressure and kidney disease.

The main source of sodium in the body is food containing salt. Excessive consumption of salty foods is the main cause of morning swelling, but not the only one.

Another reason why water retention occurs is a high level of insulin in the blood, which stimulates the release of aldosterone, a hormone that retains sodium in tissues. Therefore, edema is also provoked by foods and drinks with a high glycemic index.

Thus, there are two main food groups that can retain water in the body. Let's look at each in detail.