Author – Phoebe Chan – BSc (Hons) Nutrition and Human Health
Electrolytes are substances that carry a natural positive or negative charge when dissolved in water. They help the body to regulate chemical reactions, maintain the balance of fluids inside and outside your cells, and support essential functions such as nerve signalling and muscle movement.
Your body gets electrolytes from the foods and drinks you consume. Your kidneys filter excess electrolytes out of your body and into your urine. You also lose electrolytes when you sweat, particularly during exercise or periods of intense heat (1).
What Are Electrolytes?
Electrolytes are minerals that have an electrical charge when dissolved in water or other body fluids. Sodium, potassium, calcium, chloride and magnesium are all electrolytes that our bodies need to function properly. They play important roles in muscle contraction, nerve signalling and maintaining normal heart function (2).
Why Does Your Body Need Electrolytes?
The body uses electrolytes to conduct electrical charges, which is how your muscles contract. Those same electrical charges also help with chemical reactions, especially when it comes to hydration and the balance of fluids inside and outside of cells (1).
Your body works to keep electrolytes in the correct ratios. If the level of electrolytes becomes too high or too low, it can disrupt normal body functions. In severe cases, this can even lead to life-threatening complications (3).
Electrolytes and Hydration
Staying hydrated means more than just drinking fluids. Your body also needs electrolytes, which are minerals that carry an electrical charge and help move fluid in and out of your cells. While water is essential for hydration, electrolytes also help maintain the body’s fluid balance, especially when you lose significant amounts of fluid through sweating during intense or prolonged exercise (4).
When we sweat during intense exercise, we lose not only water, but also these vital electrolytes, which can impact our performance and recovery. Proper electrolyte balance is also necessary to avoid dehydration, which can lead to decreased blood volume, impaired thermoregulation and reduced muscle function. Here is how electrolytes work at each stage of exercise:
Electrolytes Before Workout
Taking electrolytes before a workout can help prepare the body for the physical demands ahead. When your electrolyte levels are balanced, it allows you to start your workout with optimal hydration and cellular function. In addition, electrolytes pre-workout may help you achieve better muscle contractions and prevent early fatigue so you can keep going for longer.
Electrolytes During Workout
During intense workouts, especially those lasting longer than an hour, replenishing lost electrolytes becomes crucial. This is when you may choose to use an electrolyte drink during workout sessions to maintain hydration and electrolyte balance. This can help you to push through longer sessions without feeling drained or experiencing cramps. Research published in the Journal of the International Society of Sports Nutrition found that athletes who were drinking electrolytes during the workout maintained better performance and hydration compared to those who drank water alone.
Electrolytes After Workout
Post workout electrolytes are also essential for body recovery. After a strenuous gym session, replenishing lost electrolytes helps restore fluid balance, repair muscle tissue, and reduce recovery time. Moreover, consuming an electrolyte-rich drink or a specially formulated post-workout hydration drink will accelerate your recovery process after you’ve finished your session, making them a great benefit. Studies have shown that adequate electrolyte intake after exercise can significantly improve muscle recovery and reduce soreness (5).
Electrolytes and Muscle Function
Muscular recovery is a complex process that involves repairing the micro-tears that occur in muscle fibres during exercise. This process is what leads to muscle growth and strength gains. Optimising your muscular recovery not only improves your potential for strength and muscle mass, but also helps to maximise your efforts during workouts. Hydration is commonly known to play a key role in this recovery process (6). Electrolytes are essential for normal muscle function because they help regulate the electrical signals that allow muscles to contract and relax.
Different electrolytes play different roles in muscle function and recovery:
Sodium: This electrolyte helps regulate fluid balance, ensuring that your muscles stay hydrated. After an intense workout, replenishing sodium can help your body retain water, which is essential for recovery (7).
Potassium: Potassium aids in muscle contractions and relaxation, which is vital after exercise to prevent cramps and facilitate recovery. Muscle potassium loss has been cited as a major factor associated with or contributing to muscle fatigue, implying that supplementing with potassium may help reduce further fatigue (8).
Magnesium: Magnesium is known for helping with muscle relaxation and it may also help with sleep quality, another crucial aspect of the recovery process. Results from studies have shown that magnesium supplementation may reduce muscle soreness and improve perceived recovery (9).
When Might You Lose Electrolytes?
Fluids are found both inside and outside the cells of your body and the levels of these fluids should be fairly consistent. On average, around 40% of your body weight is from fluids inside the cells and 20% of your body weight is from fluids outside the cells. Electrolytes help your body regulate these levels in order to maintain a healthy balance inside and outside your cells.
It is normal for electrolyte levels to fluctuate. However, sometimes your electrolyte levels can become imbalanced, resulting in too much or too little of certain minerals or electrolytes. A number of things can cause an electrolyte imbalance, including:
- Fluid loss from heavy exercise or physical activity
- Vomiting and diarrhoea
- Some medications such as diuretics, antibiotics and chemotherapy drugs
- Alcoholism and cirrhosis
- Heart failure
- Kidney disease
- Diabetes
- Eating disorders
- Certain forms of cancer (10)
How Can You Get Electrolytes?
Most people can get the electrolytes they need by eating a balanced diet. Key electrolytes such as sodium, potassium, magnesium and calcium are found in vegetables, leafy greens, fruit, nuts, seeds, legumes, dairy products, certain fish and seafood and lean meats. Some processed foods such as fortified breakfast cereals, can also provide electrolytes, although highly processed foods aren’t generally the best way to obtain a broad range of essential nutrients.
For those who regularly participate in prolonged or intense exercise, particularly in hot conditions or when sweating heavily, electrolyte supplementation may help replace minerals lost through sweat and support hydration and normal muscle function (11).
Nutritionist Recommendation: Jigsaw Health – Electrolyte Supreme
Conclusion
Electrolytes are minerals that have an electrical charge when dissolved in water or other body fluids. They play an important role in muscle contraction, nerve signalling and maintaining normal heart function. Most individuals are able to get the electrolytes they need through eating a balanced diet; however, those who participate in prolonged or intense exercise may benefit from supplementation.
Frequently Asked Questions (FAQ’s)
What are electrolytes?
Electrolytes are minerals that carry an electrical charge when dissolved in water or body fluids. They include sodium, potassium, magnesium and calcium and are important for functions such as hydration, muscle contraction, nerve signalling and normal heart function.
What foods are high in electrolytes?
Electrolytes can be obtained from a balanced diet. Good sources include leafy green vegetables, fruit, nuts, seeds, legumes, dairy products, certain fish and seafood, and lean meats. Some fortified foods, such as breakfast cereals, can also provide electrolytes.
Do I need electrolyte supplements?
Most people can get the electrolytes they need through a varied, balanced diet. Electrolyte supplementation may be beneficial for people who take part in prolonged or intense exercise, particularly when exercising in hot conditions or sweating heavily.
References
- https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
- https://www.bbc.co.uk/food/articles/c992l0rz4l0o
- https://www.bupa.co.uk/newsroom/ourviews/what-are-electrolytes
- https://www.nm.org/healthbeat/healthy-tips/Do-Electrolytes-Really-Boost-Hydration
- https://studyactive.co.uk/blogs/news/why-electrolytes-are-important-for-your-gym-workout
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8336541/
- https://pubmed.ncbi.nlm.nih.gov/25683094/
- https://pubmed.ncbi.nlm.nih.gov/1656509/
- https://www.ovid.com/jnls/nsca-jscr/abstract/10.1519/jsc.0000000000003827~effects-of-magnesium-supplementation-on-muscle-soreness-and
- https://www.healthline.com/health/food-nutrition/how-to-prevent-an-electrolyte-imbalance#imbalance
- https://www.uclahealth.org/news/article/diet-hydration-best-way-get-electrolytes
