10.9 C
Tuesday, March 21, 2023

What vitamins and minerals do we lose when we sweat?

Must read

Sweating is an essential function of the body with incredible healing properties: the body releases toxins using sweat as a medium and sweat “cleanses” the body of toxins.

Many studies support the antioxidant properties of sweat. Because sweat eliminates harmful toxins, heavy metals, cholesterol and salts, playing a key role in detoxifying the body.

But in addition to the above, as you sweat you also lose a significant amount of nutrients.

As you may already know, it is normal to lose water and electrolytes during exercise, but sweating imbalances (or excessive sweating) can lead to reduced performance.

The extent of the loss of nutrients and minerals largely depends on the type, intensity and duration of exercise as well as the environment in which it takes place. But most importantly, the loss of nutrients and minerals depends on the hydration and nutrition of the individual.

See the essential nutrients you lose during sweating and how losing them can affect you


Sodium is essential for maintaining water and electrolyte balance. It also maintains blood volume and blood pressure, supporting the supply of nutrients to the muscles, as well as the removal of useless substances such as lactic acid from the muscles, thus delaying the onset of fatigue.


Magnesium plays an important role in various processes, including the use of glucose, the synthesis of fat, proteins, nucleic acids and coenzymes, muscle contraction, the transport of methyl groups and many others.

Therefore the problems associated with magnesium deficiency affect all these functions. Clinical signs of magnesium deficiency to look out for include lethargy, dizziness, weakness, muscle contractions, and cramps.


Calcium plays a structural role in bones and teeth. About 90% of calcium is found in the skeleton. Calcium is also essential for cell structure, blood clotting, muscle contraction, nerve conduction, enzyme activation and hormone function.


Along with sodium, potassium is essential for maintaining electrolyte balance. This metal is also required to maintain the good condition of the heart, brain, kidneys, muscle tissue and other important organ systems of the human body.

Potassium deficiency can lead to symptoms such as fatigue, muscle weakness, inactive reflexes, abnormal heartbeat and severe headaches.

Sodium-rich foods : sea salt, anchovies, sardines, liver

Foods rich in potassium: avocado, banana, citrus fruits, almonds, all vegetables

Magnesium-rich foods: dark leafy greens, legumes, nuts and seeds, shellfish, whole grains

Foods rich in calcium: almonds, broccoli, buckwheat, dairy products, egg yolk, green leafy vegetables.

source: jenny.gr

Source: 24h.com.cy

- Advertisement -AliExpress WW

More articles

- Advertisement -AliExpress WW

Latest article