Electrolytes
Introduction
Replenishing your body’s nutrients is key when it comes to training, competing, or just daily life. That’s where electrolytes come in. You may have heard of these vital minerals in your chemistry class or in an ad for an iconic sports drink, but what role do electrolytes play in athletic performance? When it comes to refueling and rejuvenating your body, electrolytes are something you must pay attention to.
What are electrolytes, and what do they do?
Electrolytes are minerals that have a positive or negative electrical charge when they are dissolved in water. They have many jobs within the body, such as regulating muscle contraction, transmitting signals to the brain, and balancing fluids. Most importantly, they keep you hydrated by directing water to places where it is needed most. Thus, allowing other substances carried in water to be transported wherever the body needs them.
Types of electrolytes
The five main electrolytes in the body are sodium, chloride, magnesium, calcium, and potassium. Each of these has a crucial function in the body.
Sodium (Na+): fluid balance in cells, helps cells absorb nutrients
Chloride (Cl-): fluid balance in cells, pH balance
Magnesium (Mg2+): helps cells turn nutrients into energy, brain and muscle function
Calcium (Ca2+): muscle control, nerve signal transmission, manage heart rhythm
Potassium (K+): heart function, used in conjunction with sodium
Of these, sodium and chloride are most commonly found in the body. Additionally, some other common electrolytes that regulate the body include phosphate (PO43−) and bicarbonate (HCO3-).
Athletes and electrolytes
Athletes especially need to make sure they have enough electrolytes. Athletes lose a significant amount of electrolytes and fluid during exercise, so it’s even more important for them to replenish their supply frequently. Electrolytes help athletes perform their best during workouts, competitions, games, and races. They are necessary for muscle contraction and neural activity, both key in athletic performance. Athletes should try to get their electrolytes in before, during, and after exercise.
Maintaining healthy electrolyte levels
The body gets electrolytes through what you eat and drink; excess electrolytes are filtered out by the kidneys through urine. However, there are several ways that your electrolyte levels can be disrupted.
Sweating is a major way that the body loses electrolytes. During intense exercise or hotter weather, the body can end up losing a significant amount of electrolytes through sweat. It’s important to replenish your electrolytes especially if you tend to sweat a lot. Dehydration can cause a loss of electrolytes as well, so getting enough fluids in is crucial.
Electrolyte imbalance occurs when the body has too much or too little of certain minerals. Below are the conditions which occur as a result of electrolyte imbalance:
Slight imbalances may not cause significant change, but extreme imbalances can cause symptoms such as thirst, fatigue, headaches, muscle cramps, or weakness.
Sources of electrolytes
Electrolytes come in many forms. A nutritious diet will contain all the electrolytes you need throughout the day. Electrolytes are found in many vegetables (particularly leafy greens), fruit, nuts, beans, fish, and dairy products.
Here are some items that are high in electrolytes:
Spinach (magnesium, calcium)
Bananas (potassium)
Coconut water (potassium, calcium)
Pickle juice (sodium, chloride)
Lentils (magnesium, potassium, phosphate)
Avocados (potassium)
Oranges (potassium)
Lemon juice (potassium, calcium, magnesium)
Milk (calcium)
Yogurt (calcium)
Watermelon (potassium, magnesium)
Pumpkin seeds (magnesium)
Salmon (sodium)
Potatoes (potassium)
Salted nuts (sodium, magnesium)
Sports drinks and drink mix powders/tablets are an easy and quick way to meet electrolyte intake. Just be aware that they tend to have a lot of added sugar, so they are not necessary unless you are going to be doing a hard workout where lots of energy and electrolytes will be expended. Also, check the nutrition facts to see if the product has a significant amount of electrolytes in it.
Here are some sports drinks/drink mixes/tablets to look into (which use natural sugar and avoid added sugars):
BodyArmor Lyte: 40 mg sodium, 700 mg potassium
LiquidFuel: 240 mg sodium, 65 mg potassium
G Fit by Gatorade: 230 mg sodium, 60 mg potassium
Nuun: 300 mg sodium, 150 mg potassium
Ultima: 55 mg sodium, 250 mg potassium
Liquid IV: 500 mg sodium, 370 mg potassium; sweetened with pure cane sugar
Sources
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“American College of Sports Medicine Position Stand. Exercise and Fluid Replacement.” Medicine and Science in Sports and Exercise, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/17277604/. Accessed 9 Dec. 2023.
Beswick, Kyle. “What Are Electrolytes?” Cedars-Sinai, 16 Oct. 2019, www.cedars-sinai.org/blog/electrolytes.html.
“Electrolyte Imbalance: Types, Symptoms, Causes & Treatment.” Cleveland Clinic, my.clevelandclinic.org/health/symptoms/24019-electrolyte-imbalance. Accessed 9 Dec. 2023.
“Electrolytes: Types, Purpose & Normal Levels.” Cleveland Clinic, my.clevelandclinic.org/health/diagnostics/21790-electrolytes. Accessed 9 Dec. 2023.
“Fluid and Electrolyte Balance.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/fluidandelectrolytebalance.html. Accessed 9 Dec. 2023.
“Fluid and Electrolyte Needs for Training, Competition, and Recovery.” Journal of Sports Sciences, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/22150427/. Accessed 9 Dec. 2023.
Green, Stephanie, and Kelli Shallal. “Water and Electrolytes.” Nutrition Essentials, Maricopa Community Colleges, 23 Aug. 2020, open.maricopa.edu/nutritionessentials/chapter/water-and-electrolytes/.
Kimball, Molly. “6 of the Best All-Natural, Electrolyte-Rich Drink Options in 2023: Ochsner Health.” Ochsner Health System, Ochsner Health System, 1 Sept. 2023, blog.ochsner.org/articles/6-all-natural-electrolyte-rich-drink-options.
Nairn, Rayven. “Sports and Hydration for Athletes: Q&A with a Dietitian.” Johns Hopkins Medicine, 30 Oct. 2023, www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes.