The Best Electrolyte Sources and Everything Else You Need to Know About Electrolytes

 

You've probably heard that electrolytes are necessary for replenishment after exercise, but why? Learn more about the advantages of electrolytes here.

You've probably heard of electrolytes, especially in relation to working out, from seeing professional athletes down sports drinks to seeing commercial after commercial selling the newest supplement powder. You've probably heard that you should replenish your electrolytes after working out, especially if it was a vigorous workout. 

However, what exactly are electrolytes, and why are they so crucial to your post-workout recovery? Learn more about electrolytes, their functions in the body, and how to incorporate them into your post-workout nutrition plan by reading on them.

What Are Electrolytes?

Remember the ions—atoms with electrical charges—you studied in middle school science? The National Library of Medicine states that electrolytes are minerals that form ions when they are dissolved in water (NLM). Electrolytes let the body's electrical signals move more easily (but without giving you an actual shock, thankfully). 

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Since your body contains roughly 60% water, electrolytes can be found practically wherever in it, including in your blood and intracellular fluids, the fluids that surround and fill your cells. Additionally, according to Maddie Pasquariello, M.S., R.D., registered dietitian and owner of Nutrition with Maddie, they are necessary for almost all biological processes in the body. 

For instance, electrolytes are necessary for nerve communication and muscular action, both of which are important during exercise.

The most important types of electrolytes

Although the body contains many different kinds of electrolytes, six are generally regarded as being the most significant ones. As follows:

• Sodium

• Calcium

• Potassium

• Magnesium

• Chloride

• Phosphate

Benefits of Electrolytes

To emphasise, electrolytes are necessary for fundamental processes. Whether or not you routinely exercise, they are necessary for maintaining excellent health. According to the Cleveland Clinic, electrolyte imbalance happens when your cells have too many or too few electrolytes and can develop without the adequate intake of electrolytes. 

Electrolyte imbalances can cause a variety of symptoms, including diarrhea, exhaustion, headaches, irregular or rapid heartbeat, nausea, cramps or muscle spasms, nausea, or vomiting. If severe cases go untreated, electrolyte imbalances can potentially result in a coma or seizure.

But because of all the sweating, exercise highlights the significance of electrolytes. Keep in mind that electrolytes can dissolve in water because they are water-soluble. According to Pasquariello, this means that when you perspire a lot while doing out, you're also losing electrolytes. 

This is particularly true if you're exercising outside in warmer weather, which makes you sweat more. In general, you lose more electrolytes when you perspire more.

But why does this matter, exactly? Here, learn about the purpose of electrolytes, and what can happen if you lose a large amount.

Proper Hydration

It goes without saying that a good training program requires proper water. After all, the Mayo Clinic notes that water is necessary for lubricating your joints and controlling your body temperature through sweating, both of which are essential during activity.

However, it turns out that staying hydrated requires more than just drinking water; adequate hydration also depends on electrolytes. According to a 2018 article, electrolytes (particularly sodium and chloride) control how fluids enter and exit your cells, which ultimately affects the amount of water in your body and your overall level of hydration. Translation? You cannot maintain optimum hydration if your system is deficient in electrolytes.

Healthy Nerve Function

According to a 2021 scientific study, electrolytes (particularly potassium, sodium, and chloride) directly influence the behaviour of nerve cells, also known as neurons. According to the National Institute of Neurological Disorders and Stroke, nerve cells are in charge of transmitting signals throughout the body and they regulate a number of functions, including those that have an impact on how you think, feel, act, and move. 

According to a 2020 study, electrolyte imbalances have the potential to harm nerve cells and cause symptoms like headache, disorientation, irritability, and muscle cramps.

Regulates Healthy Muscle Function

Every time you move, whether it's squatting at the barre or racing up a hill, your muscles contract. According to the NLM, these contractions depend on electrolytes like calcium and magnesium. Your muscles won't be able to relax and work effectively without them. This could result in problems like muscle cramps and twitching, which would make it challenging to exercise and recuperate.

When You Need Electrolytes After a Workout

You can obtain electrolytes from foods and liquids to prevent electrolyte imbalances. The kind and extent of your workouts will determine if you should take electrolyte supplements because not all sources are created equal.

According to Pasquariello, you often don't need to include electrolyte supplements in your diet if you engage in casual, low-key exercise. Drinking simple water will be sufficient to rehydrate you if you are only mildly dehydrated, which may be the case if you exercise for an hour or go a short while without drinking any, according to the expert. She explains that this is because shorter workouts are unlikely to result in electrolyte losses that are large enough to require substantial replenishing.

However, if your workout lasted a long time (90 minutes or more), it was hot outside, or it was so strenuous that you were drenched in perspiration, you may be moderately to severely dehydrated. In similar situations, Pasquariello advises drinking electrolyte-containing liquids rather than water. 

A good general rule of thumb is to try to replenish the quantity of perspiration lost throughout the workout even though the precise amount of electrolytes required will vary depending on your physique, your sweat content, and the weather (and FYI, you can lose anywhere from 0.5 to 1.5 litres of sweat per hour of exercise, according to the International Journal of Sport Nutrition and Exercise Metabolism). 

By doing this, you'll make sure you're replacing the electrolytes you lost during exercise and avoiding electrolyte imbalances.

Best Sources of Electrolytes

Luckily, there are plenty of ways to get your necessary dose of electrolytes:

Food

According to Pasquariello, the majority of people may obtain all of their electrolytes from food sources alone. She cites leafy greens, watermelon, avocado, bananas, and other fruits and vegetables as particularly excellent sources.

Coconut water

According to Pasquariello, coconut water is a natural supply of electrolytes. She continues that it also contains naturally occurring carbohydrates, which are great for giving a little bit of fast energy.

Sports drinks

Flavored drinks with carbs, vitamins, electrolytes, and other minerals are known as sports drinks, like Gatorade. However, according to the Centers for Disease Control and Prevention, these drinks frequently have a lot of sugar and calories. 

Depending on your individual health objectives, that high sugar level may not be the best choice. In light of this, the Harvard School of Public Health advises using a sports drink to replace electrolytes if you've engaged in severe activity for longer than 60 minutes. Otherwise, you should just stick to drinking water.

Electrolyte tablets or powder

Consider electrolyte tablets or powders if you frequently engage in strenuous exercises (such as marathon training). These are portable because they are made to dissolve in water.

According to Pasquariello, the following advice can help you consume adequate electrolytes before, during, and after exercise:

Plan ahead. Prefill your water bottle with electrolyte powder if you want to do an intense workout. For on-the-go hydration and prevention of electrolyte imbalances, you can also use a jogging waistline that can contain a water bottle.

Fuel up. It's a good idea to include a variety of fruits and vegetables in your diet, particularly [during] pre- and post-workout meals, according to Pasquariello, to make sure you're getting enough electrolytes every day.

Timing. She advises, "You want to make sure you're getting electrolytes in reasonably soon after any vigorous exercise, but there isn't a lot of research to say just how soon you should try to [replenish] electrolytes."

Go the DIY route. Lacking time? You may make your own electrolyte drink by mixing water, lemon juice, and a little salt. According to Pasquariello, "Lemon contains potassium, calcium, and magnesium, and you'll receive sodium and chloride from the salt."