All About Electrolytes
Electrolytes! It’s what plants crave!
…Sorry for the bad reference, friends, my ageing millennial is showing.
Every day, I carry around this massive, dented, stainless-steel water bottle. Everywhere. Around the house, the gym, my mom’s house, the Ritz Carlton, doesn’t matter, that big ol’ bottle is with me. Usually, it just contains plain water. Occasionally, it gets a scoop of electrolyte powder.
One morning, while I was adding a lil’ scoopy-scoop, it occurred to me that I consistently buy these electrolyte powders without paying much attention to the ingredients, dosage, or whether I even need them at all…. admittedly, I only really care if they taste good.
So, begs the question….
What are electrolytes? Do I even know?
Electrolytes are minerals that become charged particles (called ions) when dissolved in fluid.
These electrical charges allow our cells to communicate. With that, our nerves can transmit signals that control sensation, movement and organ function in our body. Our muscles, including the heart muscle, can contract. Electrolytes also control where water moves throughout the body, maintain blood volume, and support the water content in the intestines.
The body requires electrolytes to function.
Who Needs Supplemental Electrolytes?
The 7 main electrolytes are sodium, potassium, calcium, magnesium. Less commonly talked about are bicarbonate, phosphate, and chloride. We normally get all of these through our food.
We might need electrolytes when we’re losing those minerals faster than we can replace them with food. Loss might happen during prolonged or intense exercise, heavy sweating, humid or high heat weather, illnesses involving vomiting, diarrhoea, or malnutrition.
How Do We Get Electrolytes?
Apart from a high quality supplement, electrolytes are already in our food. Sodium is abundant in bread, cheese, soups, sauces and salty foods. Potassium is in potatoes, fruit, dairy, beans, lentils, leafy greens. Magnesium means nuts, seeds, legumes, whole grains, and cacao.
Most sedentary individuals with a varied, balanced diet do not often need to supplement with electrolyte powders. Hot weather, illness, exercise, or other situations where food and water intake is lacking may benefit from a balanced electrolyte supplement.
Choosing Your Electro-Drinks Wisely
Consider the intended purpose of your electrolyte blend and always read the labels.
For everyday hydration, plain water or a lower-sodium formula is great. Some contain very little sodium, making them best suited to general mineral support than sweat replacement.
For prolonged exercise, high heat or heavy sweating, look for more sodium, since it is the main electrolyte lost in sweat. Some carbohydrates (which often appear in formulas as sugars such as glucose, sucrose, and others) support fluid absorption and energy replacement.
Heat Changes the Equation
Heat risk depends on more than the temperature. Humidity, sun exposure, physical exertion, air circulation and even some medications can affect the body’s ability to cool itself and maintain fluid balance.
Headache, dizziness, nausea, weakness, cramps and heavy sweating are signs of heat exhaustion. If that’s you, stop. Slow down. Move somewhere cool and hydrate!
Holistic natural wellness is all about paying attention. Notice how your body feels, respect its limits, and respond to the conditions around you. Drink mostly plain water, and consider electrolytes when you need extra support.
Support Recovery
After demanding physical activity, hydration should be paired with nutritious food. Protein provides amino acids needed for muscle repair, while carbohydrates help restore glycogen used during longer or more intense exercise.
A balanced meal, yoghurt and fruit, eggs and toast, a good quality nutrition bar, or a protein shake with a banana aids your recovery.
“But I Think Water Tastes Gross!”
…What did water ever do to you? Geez.
Try sparkling water, fresh citrus, cucumber, mint, macerated or frozen berries, or a small splash of juice.
A good quality, low-sodium electrolyte powder can add flavour to water, which otherwise tastes like, well, not much of anything.
Do Your Best
Look, drink Coke Zero all day if that’s the only fluid you will consume. It is definitely not ideal, but it’s better than turning into a dry sponge. The best hydration strategy is, ultimately, the one you’re going to drink.
Electrolytes are helpful when you exercise, sweat heavily, the weather is hot, or you’ve otherwise experienced significant fluid loss. For everyday hydration or sedentary lifestyles, plain water, a low-sodium electrolyte blend, and regular balanced nutrition is typically enough.
Drink water. Eat food. Read the label before tossing in the lil’ scoopy-scoop.
Stay hydrated!