Electrolytes and Cognition

Did you know that hydration’s role in maintaining brain function is crucial? Did you know that the brain is made up of about 75% water? We need water, and more specifically, electrolytes, for many more reasons than we may realise!
      Electrolytes are essential for basic life functioning. This includes maintenance of cells and generating action potentials in the nerves and muscles (1). Since our body does not produce electrolytes, we get them through our food and our fluids (1). Factors such as: total protein content and hormones can biochemically influence electrolyte levels (1).
      So, what are electrolytes? Electrolytes are minerals that carry an electric charge throughout our body and allow it to perform important bodily functions, especially in the brain (2). The main electrolytes are: sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates. Here is some information on some of the more “mainstream” electrolytes.

• Sodium: - generation and transmission of electrical signals in the brain and nerves which are necessary for thought processes, memory recall, and muscle contractions (2).
• Potassium: works closely with sodium – essential for nerve signal transmission.
• Magnesium: key for brain health and enzymatic reactions. Protects brain from stress (2).

When we are dehydrated, our brain can experience neurological effects. Staying hydrated allows for neurons to fire appropriately and fast enough for proper function (2). Dehydration can lead to a reduction in brain and cognition performance (2).
The importance of Hydration in your brain:

• Transport: The water in the brain acts as a key method for the transport of essential nutrients to brain cells (2). When this happens, the movement of electrolytes is encouraged which plays a crucial role in nerve function (2).
• Waste Removal: water flushes out toxins that could be impacting the brains ability to function properly (2).
• Brain Chemistry: water is essential in balancing hormones and neurotransmitters. The balance of these is crucial for optimal brain function (2).

If you are experiencing lack of energy, fatigue, dysregulated brain function, muscle weakness, mood swings, brain fog, or migraines you could have an electrolyte imbalance and need to be more adequately hydrated (2).
To ensure electrolyte levels are being maintained, it is important to maintain a balanced diet of whole foods, hydration, and supplementation (2). Keeping hydrated and having accurate electrolyte levels will not only improve how you feel physically but enhance your cognitive performance!
References

1. Shrimanker I, Bhattarai S. Electrolytes. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123/#

 

1. Payne M. Enhancing cognitive performance: The role of hydration and electrolyte balance [Internet]. Payne M, editor. sodii.com.au. Sodii Hydration; 2024 [cited 2024 Jul 20]. Available from: https://sodii.com.au/blogs/library/enhancing-cognitive-performance-the-role-of-hydration-and-electrolyte-balance