You’ve probably heard the term electrolytes often associated with sports drinks. What are they, why do we need them, and what role do they play when it comes to exercise? We’ll also explore how you can replenish them.
Electrolytes Maintain Balance
Electrolytes are essential minerals our bodies need for certain key functions that have a natural positive or negative charge when dissolved in water. These include minerals like calcium, potassium, magnesium, and plain old table salt. Once electrolytes are in our bodies, they then break down into positive and negative charges. These charges have two main functions: regulating the flow of water in and out of cells, and sparking nerve impulses. Basically, electrolytes are used by the body to maintain balance.
When you work out, these electrolytes get deposited into your sweat glands, then through osmosis, water pushes this salty mixture out aka producing sweat.
When we sweat, especially from exercise, we’re losing water and electrolytes, and if not replaced, this can mess with your body, like altering your blood pressure, breathing, etc.
Choosing a Salty Solution
You’re probably familiar with those “ade” sports drinks at sporting events or floating around the gym. Those drinks claim to be the best at replenishing electrolytes and fuel for athletes, but they do contain a large amount of added sugar.
Depending on your goals, this can be a surplus of unneeded sugar and calories along with a long list of dyes and GMOs. Most people get enough electrolytes through a balanced diet and proper water consumption.
The body loses more water than electrolytes through sweat, so a good rule of thumb is if you’ve been exercising for under an hour, you probably don’t need an electrolyte solution. However, exercising for over an hour at a vigorous effort or outdoors can call for electrolyte supplements.
Look for drinks that have 4-9% carbohydrates per 8oz, and 120-170mg of sodium.
Great options include:
- Coconut Water
- Orange Juice
- Homemade mix
- Milk
- Gatorade/Powerade/Electrolyte supplements
Foods with Electrolytes
If you’re regularly eating foods like the following, then you’re probably getting enough electrolytes and minerals through your diet that you don’t need a supplement for routine exercise:
- Variety of fruits including watermelon, banana, dates, raisins, coconut and avocado
- Vegetable sources such as leafy greens (kale, swiss chard arugula, spinach) beans, lentils and potato
- Pickled/Brined foods (pickles, olives, pickled veggies, sardines, sauerkraut, kimchi)
So next time you reach for a bottle of “ade” or any pre-made electrolyte solution, take a second to think if you truly need it or if there are other ways you can naturally replenish these stores and save unwanted calories and sugar.
If you have questions about diet and nutrition, you can consult one of our on-staff nutrition coaches!
Schedule a Nutrition Consultation