The Benefits of Electrolytes

As heat rises, it’s easy to overlook the role of electrolytes in the body’s fluid balance, muscle function, and nerve signaling. We know we need to fuel our muscles with glucose and repair them with protein and amino acids. Yet we often forget about electrolytes (sodium and potassium) even when we sweat them out.

Understanding how and when to supplement electrolytes vital to flourish in the heat. You need electrolytes whether you’re doing cardio outdoors, traveling to a breathtaking hiking destination, or planning summer fun.

Let’s find out the role of electrolytes in our body, their effect on performance and the best sources to get them. With proper hydration, heat preparation, and electrolyte balance, get ready to maximize your outdoor summer plans.

Role in the body

Electrolytes are minerals dissolved in a liquid that carry a positive electrical charge (Lewis). Sodium is one of the electrolytes consumed from food and is excreted from the body through sweat and urine. The kidneys regulate the amount of sodium the body retains or excretes.

Sodium, the most abundant electrolyte in our body and in our diet, is vital to the body’s functioning and we could not survive without it. Sodium plays a role (Veniamakis).

• Maintenance of blood pressure and volume

• Organ perfusion

• Stimulation of muscles and nerve cells

• Fluid balance and intravascular osmotic pressure

• Thirst stimulation and urine production

Several other electrolytes play similar roles in our organs, nerves, and muscles;

• Potassium

• Calcium

• Magnesium

• Chloride

• Bicarbonate

• Phosphorus

Impact on performance

Given their importance in human physiology, electrolytes play an equally important role in performance. Proper electrolyte balance during activity will ensure a non-adverse effect and reduce the risk of heat-related illness (Armstrong). Maintaining normal sodium levels in the body will also prevent hyponatremia (low serum sodium).

Electrolytes They are unlikely to be important in resistance training as the duration is usually less than 2 hours, with most being around 1 hour. Endurance events are the types of activity for which electrolyte levels and replenishment must be considered.

In endurance events, a slight decrement in performance can occur with a loss of 2-3% of body weight due to sweat loss, with obvious decrements at losses above 4% (Armstrong).

Electrolyte planning

All types of electrolytes can be obtained in sufficient quantities through food. Most people don’t need to go out of their way to get more sodium and chloride because it’s a common additive (table salt) that makes food taste better. Foods high in electrolytes include:

Potassium. Avocado, banana, potato, spinach, legumes and pumpkin

Calcium. Dairy products, seeds, fish, lentils, leafy greens

Magnesium. Nuts, seeds, beans, grains, corn, dark chocolate, papaya

Chloride: table salt, processed meats and foods

Phosphorus: diary, poultry, grains, eggs, tofu

If exercise or activity lasts less than two hours or one hour in hot and humid conditions, electrolytes can easily be replenished by eating a normal diet. However, if the duration of the activity exceeds this limit, it is important to replenish sodium, since it is lost the most through sweat. The quickest, most effective way is through an electrolyte supplement or drink. So it can be absorbed quickly rather than waiting for food to be digested during exercise.

If you exercise for more than two hours, it is recommended to consume 300-600 mg/h of sodium (Vitale).

On the other hand, replacing potassium after exercise does not help the rehydration process (Vital).

Sources:

1. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of sodium intake on health and performance in endurance and extreme endurance sports. Int J Environ Res Public Health. March 19, 2022; 19 (6). 3651. doi: 10.3390/ijerph19063651. PMID: 35329337; PMCID: PMC8955583.

2. https://www.msdmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-sodium-s-role-in-the-body

3. Vitale K, Getzin A. Nutrition and supplementation update for the endurance athlete. review and recommendations. Nutrients. June 7, 2019; 11 (6). in 1289 doi: 10.3390/nu11061289. PMID: 31181616; PMCID: PMC6628334.

4. Armstrong L.E. Rehydration during endurance exercise. challenges, research, options, methods. Nutrients. March 9, 2021; 13 (3). 887. doi: 10.3390/nu13030887. PMID: 33803421; PMCID: PMC8001428.