TueWhen people are strong and reliable, we describe them as robust, although the human body is approximately 60% waterLet's face it: Even the toughest of us are less like concrete and more like a walking water balloon. Water is essential for most of our bodily functions, such as nutrient transfer to our cells and keeping the mind sharpThe problem is that we are constantly loss water through sweating, urination and breathing. We must do our part to keep the balloon full. We must drink fluids.
Drinks are better absorbed and retained when combined with minerals that are commonly found in food, such as sodium, potassium, and chloride. It is important to replace these minerals, called electrolytes, during hard, long exercise because sweat removes them from the body.
Let's look at electrolyte products. Commercials show our favorite professional athletes boosting their electrolyte levels with sports drinks, powders, and gels—with looks of deep satisfaction on their faces—but does the average person really need these supplements?
Stay hydrated
Electrolytes play a key role in hydration, largely because they enhance fluid retention. “Having more electrolytes can cause fluid to be absorbed more efficiently from the intestines,” says Kim Barrett, a gastroenterologist at the University of California, Davis, and a spokesperson for the American Gastroenterological Association.
Sodium is the most important electrolyte for maintaining hydration. When consumed, sodium settles on the outside of cells, where its positive electrical charge attracts water molecules into the bloodstream and tissues. Think of the sodium-rich water surrounding your cells as “the seawater we took with us” when our ancient ancestors left the oceans to live on land, says Craig Horswill, a professor of exercise science and nutrition at the University of Illinois at Chicago. Electrolytes help ensure healthy hydration at the cellular level.
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A negatively charged electrolyte, chloride clings to sodium, maintaining electrolyte balance, says Horswill. Other types found in food also keep sodium levels from peaking too high, which can cause the body to hold onto excess water, straining the heart and kidneys. Potassium is an electrolyte that balances sodium, forcing the kidneys to filter its salty cousin from the bloodstream. “Sodium, chloride, and potassium are the main ones to consider,” says Horswill.
If you rely solely on plain water without replacing these electrolytes, you'll get headaches and muscle cramps. Eventually, you'll develop more serious health problems, says Stavros Kavouras, a professor of nutrition and director of the Hydration Science Laboratory at Arizona State University, such as cerebral edema.
He points out another benefit: People actually drink more water when it contains electrolytes. Otherwise, we often drink too little. “One of the benefits of sodium is that it keeps you motivated to keep drinking and reduces the risk of dehydration,” says Mindy Millard-Stafford, a professor of physiology at the George Institute of Technology and director of the Exercise Physiology Laboratory.
Find the salty sweet spot
But how much electrolytes, especially sodium, do we need?
The normal range for sodium in the body is narrow: the minimum is 135 mg per liter of blood, the maximum is only slightly higher at 145 mg. People rarely fall below the minimum, partly because electrolytes are so abundant in food and partly because light sweat contains relatively few electrolytes during normal exercise.
“Unless there is significant loss of electrolytes due to illness or heavy, prolonged sweating, most electrolytes can be replaced through a healthy diet,” says Millard-Stafford.
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Also “very difficult” to obtain too much electrolytes, says Barrett. But that doesn't mean you should there are pickles all day, she adds, especially for those with hypertension. Some populations, including African Americans, tend to have more salt sensitivityMeanwhile, extremely high levels of potassium can be toxic.
Who Really Needs Electrolytes?
It turns out that electrolyte supplements popularized by commercials featuring sweaty professional athletes are mostly good for… sweaty professional athletes. But these supplements can also be useful for us regular exercisers in certain situations.
One example is people who work outdoors during the day in extreme heat, such as construction workers, delivery drivers, landscapers, and farm workers. “Workers who are exposed to heat for more than two hours need to start replacing electrolytes,” says Hayden Hess, a professor of exercise science at the University at Buffalo. If they just drink water, “they’re essentially diluting the blood.”
Under these conditions management The U.S. Centers for Disease Control and Prevention recommends drinking fluids every 15 to 20 minutes, prioritizing electrolytes, and that doesn't necessarily mean drinking sports drinks. Workers can replenish electrolytes through food and snacks.
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Similar advice applies to long-term recreation. When hiking several hours For example, on a warm day, “electrolytes can become important for maintaining optimal hydration,” says Kavouras.
Another example: education for a long-distance race in hot weather. “After two to three hours, electrolyte imbalances start to show up, and supplementation becomes important—or you can just add a little more salt to your food,” says Kavouras. Research shows that when fluid loss results in a loss of just 2% of total body weight, athletic performance begins to decline and the risk of heatstroke increases.
For shorter bouts of exercise—say, 30 minutes to an hour—you may not need any electrolyte supplements. Your levels won’t change much, says Kavouras. “You’ll get your electrolyte needs from regular food.”
Salty sweaters, be careful
Some people need to replace electrolytes more than others. “Whether it’s worth it depends on the person, especially if you’re losing salt through sweat,” Millard-Stafford says.
People vary widely in how much they lose, from 200 to 1,800 mg of sodium per liter of sweat. One study found that 20% runners were salty sweaters. A separate but related question: how much you sweat overall. “The worst combination is if you’re a salty sweater and a heavy sweater,” says Kavouras. Those who sweat salty and heavy sweats may have greater electrolyte losses during shorter workouts, making supplementation more important. Commercially available tests can determine your sweat type.
Another individual difference is how much salty food you regularly consume. Most people in the U.S. consume too much (the recommended amount is up to 2,300 mg of sodium per day, but the average American hours at 3400), negating concerns about not getting enough electrolytes. However, some diets, such as raw vegan and MIND diet contain much less salt, which may justify the addition of electrolytes.
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Children are vulnerable to dehydration. They often do not drink enough fluids, and about 20% don't drink the water. When exercising in hot weather, a sports drink with electrolytes can help. Research has found that children given a low-sugar, electrolyte-rich drink drank more fluid than children given water. “They liked the taste better,” says Kavouras.
Horswill says the supplement could also help people exercising in warm conditions for the first time in a long time. “As we adapt to the heat and get fitter, the body is better able to absorb sodium rather than losing it through sweat.”
When in doubt, listen to your body. You may get cramps or dizziness when you become dehydrated. Another indicator is what is happening in the bathroom. Light yellow urine ensures optimal hydration with a balanced intake of fluids and electrolytes.
Optimize your electrolytes
When training for many hours, there are many options for increasing electrolyte levels, such as drinks, powders, and salty snacks like rice crackers.
The best type depends on personal preference. “They all enter your system with the same end result, once they hit your intestines and dissolve,” Barrett explains. The benefit of drinks is that they deliver both electrolytes and fluids. “Tablets and gels are more portable, but you still need to get fluids into your system,” Barrett says.
Supplements can vary widely in composition, Hess says. Many sports drinks contain significant amounts of sugar to provide energy, but provide fewer electrolytes than are lost through sweat, Horswill says. He suggests looking for a supplement with more electrolytes: about 1,150 mg of sodium per liter.
And don’t overdo it with sugar. Electrolyte supplements with lower sugar content “help transport fluids into the bloodstream” for better absorption, says Hess. Up to 14 grams of sugar per 8 ounces is optimal for rapid fluid absorption during and immediately after exercise, says Horswill. Even less, around 7 grams, may be ideal if the supplement contains only the glucose form of sugar.
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Amino acids, the building blocks of protein, also appear to support hydration when combined with electrolytes. More research may show whether sugar or amino acids are better for hydrating electrolytes, Millard-Stafford says. For now, “a total fluid replacement drink would ideally contain electrolytes, sugar, and possibly amino acids,” Hess says. Pedialyte, for example, provides a good ratio of sugar to electrolytes, experts say.
Some sports drinks contain caffeine, which can deplete electrolytes because caffeine is a diuretic, increasing urination in theory. But caffeine only has this effect at high levels: more than 400 mg, Millard-Stafford says. Moderate consumption tea and coffeeShe adds that drinks with less than 400 mg of caffeine are as effective as water for maintaining hydration.
Unification different drinks throughout the day are good for hydration, especially if they naturally contain electrolytes. Coconut water is an electrolyte-rich, low-sugar option that can help keep you hydrated, according to for some researchHowever, because coconut water contains more potassium than sodium, it may provide less hydration than regular sports drinks during exercise, Horswill says.
Millard-Stafford points out skim milkwhich contains electrolytes, carbohydrates and amino acids. However, “milk can cause gastrointestinal distress during exercise,” Barrett notes. It is good for the body because it replenishes electrolytes after exercise.
The perfect electrolyte potion may not have been alchemized yet. “I wouldn’t be surprised if in a few years we come up with a new recipe for optimal hydration,” says Kavouras.