Electrolyte supplements have become increasingly popular over the last few years. The fitness and wellness industry have made it seem that these supplements are essential,where some are claiming water alone is dehydrating. This blog will look at what electrolytes are, what roles they play in the body and whether we need to supplement with them.
Electrolytes are essential minerals, including sodium, potassium, magnesium and calcium, which play a vital role in the body’s function. Electrolytes have key roles in fluid balance inside and outside of the cells, muscle contraction and relaxation, balancing pH levels, and supporting heart and nervous system function.
Electrolytes are primarily lost through sweat, urine and faeces. When we sweat we lose primarily sodium, a small amount of potassium and very little magnesium and calcium. Electrolyte levels in sweat vary between individuals. When we sweat the body retains some sodium from the fluid excreted, meaning that over time the blood becomes saltier, unless fluid or water is replaced. Therefore adding additional electrolytes without the necessary fluid exacerbates this imbalance created from sweating.
On the other hand, if we drink excessive amounts of water without significant losses we can dilute the level of electrolytes in the blood, mainly sodium, resulting in what is known as Exercise Associated Hyponatremia.
Research over decades has shown that high salt diets increase blood pressure, increasing risk of cardiovascular and kidney disease. Therefore including these supplements without a clear need, can hinder rather than enhance health.
So who may need electrolyte supplements. Research shows that in ultra endurance exercise, where over 5L of fluid/sweat is lost, a specific electrolyte replacement plan is required alongside appropriate fluid replacement. Therefore those exercising for long durations, in hot and humid conditions will likely find electrolyte supplements of benefit. The amount required depends on the amount of electrolytes (mainly sodium) and fluid one is losing, as well as the amount of fluid to be replaced. Regular gym-goers who are drinking water during and after their workout and follow a balanced diet are unlikely to need an electrolyte supplement.
If you find you are drinking lots of water and peeing it out, this is not an indication that the water is not hydrating you, rather that water intake may have been poorly distributed across the day with a large quantity consumed in a short period, or you may be over consuming water.
A nutritious diet in most circumstances is able to provide the electrolytes the body needs. Key sources of the electrolytes are listed below.
- Sodium: many packaged foods, bread, cheese, condiments
- Potassium: Fruits and vegetables such as bananas, broccoli, potato, sweet potato, avocado, beans and legumes
- Magnesium: Spinach, leafy greens, nuts and seeds, brown rice/wholegrains
- Calcium: Dairy products, fortified dairy alternatives
Key takeaways
- Aim to consume a diet rich in fruits, vegetables, wholegrains, lean proteins and dairy. This should provide you with adequate electrolytes for most people.
- Ensure you are meeting minimum (but not significantly exceeding) fluid requirements of 2.1-2.8L per day (additional required if sweating lots).
- If exercising for long durations and sweating lots or exercising in hot and humid climates, consider an electrolyte supplement. How much and how often is individualised therefore we recommend consulting with a Sports Dietitian for individualised advice.
