The Benefits of Electrolytes

As the heat rises, it’s easy to overlook the crucial role electrolytes play in maintaining our body’s fluid balance, muscle function, and nerve signaling. While we prioritize fueling our muscles with glucose and repairing them with protein and amino acids, electrolytes (sodium and potassium) often take a backseat, even as we sweat them out. Understanding how and when to replenish electrolytes is vital to thriving in the heat, whether you’re heading outside for cardio, traveling to a breathtaking hiking destination, or planning summer recreational fun.

Role of Electrolytes in the Body

Electrolytes are minerals dissolved in fluid that carry a positive electrical charge. Sodium, one of the most abundant electrolytes in our body and diet, plays a vital role in maintaining blood pressure and volume, organ perfusion, stimulation of muscle and nerve cells, balancing fluids and intravascular osmotic pressure, and thirst stimulus and urine production (Veniamakis).

Sodium is essential for our survival, and its functions are multifaceted. In addition to its role in the body, several other electrolytes play similar roles in our organs, nerves, and muscles, including potassium, calcium, magnesium, chloride, bicarbonate, and phosphorus.

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Impact of Electrolytes on Performance

Given their significance in human physiology, electrolytes also play a crucial role in performance. Proper electrolyte balance during activity ensures no adverse performance effects and lowers the risk of heat-related illnesses (Armstrong). Maintaining normal sodium levels in the body also prevents hyponatremia (low serum sodium concentration).

Electrolytes are unlikely to matter in resistance training sessions, which typically last under 2 hours. However, in endurance events, minor performance declines may occur at a loss of 2-3% of body weight via sweat loss, with obvious declines occurring at or above 4% loss (Armstrong).

Electrolyte Planning

All types of electrolytes can be sufficiently attained through foods. Most people don’t need to try harder to get more sodium and chloride because it is a common additive (table salt) that makes food taste better. Foods with high amounts of electrolytes include:

Potassium: Avocados, bananas, potatoes, spinach, legumes, and squash

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

Magnesium: Nuts, seeds, legumes, grains, corn, dark chocolate, papaya

Chloride: Table salt, processed meats and foods

Phosphorus: Dairy, poultry, legumes, eggs, tofu

If a workout or activity takes less than two hours, or one hour if hot and humid, then electrolytes can easily be restored through normal dietary intake. However, if the length of the activity exceeds this limit, it is crucial to replenish sodium since it is lost the most through sweat. The fastest, most efficient way is through an electrolyte supplement or drink, which can be absorbed rapidly, rather than waiting for food to be digested while exercising.

If exercising for more than two hours, the recommendation is to consume 300-600 mg/hour of sodium (Vitale). Potassium replacement post-exercise does not help in the rehydration process (Vitale).

Sources

1. Veniamakis E, Kaplanis G, Voulgaris P, Nikolaidis PT. Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports. Int J Environ Res Public Health. 2022 Mar 19;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 Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019 Jun 7;11(6):1289. doi: 10.3390/nu11061289. PMID: 31181616; PMCID: PMC6628334.
4. Armstrong LE. Rehydration during Endurance Exercise: Challenges, Research, Options, Methods. Nutrients. 2021 Mar 9;13(3):887. doi: 10.3390/nu13030887. PMID: 33803421; PMCID: PMC8001428.

Conclusion

In conclusion, electrolytes play a vital role in maintaining our body’s fluid balance, muscle function, and nerve signaling. Proper electrolyte balance during activity ensures no adverse performance effects and lowers the risk of heat-related illnesses. It is essential to replenish sodium, the most abundant electrolyte in our body and diet, especially during endurance events or activities that exceed 2 hours. By understanding the role of electrolytes in our bodies and how to replenish them, we can maximize our outdoor summer plans and stay healthy and active.

FAQs

Q: What is the most abundant electrolyte in our body and diet?
A: Sodium is the most abundant electrolyte in our body and diet.

Q: What is the recommended intake of sodium during endurance events?
A: The recommended intake of sodium during endurance events is 300-600 mg/hour.

Q: Does potassium replacement post-exercise help in the rehydration process?
A: No, potassium replacement post-exercise does not help in the rehydration process.

Q: What are some common foods that contain high amounts of electrolytes?
A: Some common foods that contain high amounts of electrolytes include avocados, bananas, potatoes, spinach, legumes, and squash (potassium); dairy products, seeds, fish, lentils, and leafy greens (calcium); nuts, seeds, legumes, grains, corn, dark chocolate, and papaya (magnesium); table salt, processed meats and foods (chloride); and dairy, poultry, legumes, eggs, and tofu (phosphorus).