If you’ve ever looked at a sports drink label or picked up those small vials of clear liquid in Mrs. Siburt’s office, you’ve probably seen the term “electrolytes”. You also know that hydration is critical to your athletic performance. However, hydration goes beyond replenishing your fluids - it's also about your electrolyte intake and overall balance.
For athletes, deciding when to drink a sports drink, electrolyte packet, or just plain water can be quite confusing. You may also be wondering:
What even are electrolytes?
Why are they important?
What are the best sources of electrolytes?
This post will give you a rundown of everything you need to know about electrolytes to up your hydration game!
What are electrolytes?
Electrolytes are electrically charged minerals that carry out a variety of vital functions in your system, including hydration, nervous system maintenance, muscle movement, balancing pH levels, and metabolism. During athletic activity, electrolytes are lost primarily through sweating. Although the body can maintain its electrolyte balance to a certain extent, intense exercise can deplete the electrolytes faster than the body can replenish.
Why are electrolytes important?
Low electrolyte levels translate to the depletion of necessary nutrients and low levels of hydration. Common symptoms of an electrolyte imbalance include dehydration, nausea, fatigue, muscle cramps, trembling, and a loss of focus - none of which are ideal during a practice or game! Therefore, it is vital to replenish your electrolytes for improved performance, endurance, and recovery.
When should you drink them?
Situations where electrolyte replenishment is recommended:
You exercise for longer than an hour (especially if you undergo intensive and/or endurance exercise)
You exercise in a hot climate, which causes profuse sweating
You sweat heavily during exercise
If any of the above conditions apply to you, eat or drink a source containing electrolytes during and after exercise. Remember to drink plenty of water, too!
Electrolyte sources
Electrolytes come in three primary forms for athletes: sports drinks, electrolytes added to plain water, and foods containing electrolytes.
Sports drinks [see the graphic to the right for a breakdown!]
Examples: Pedialyte, NOOMA, Powerade, Gatorade, Body Armor, Electrolit
See this link for sport specific examples
Electrolytes added to plain water (more info)
Electrolyte powder/mixes: Liquid IV, Ultima, Gatorade, Vitalyte, Skratch Labs, Emergen-C
Electrolyte tablets: Nuun, Skratch Labs, Osmo, Hydralyte, GU, Gatorade
Electrolyte vials: Motive pure
Homemade electrolyte drink recipes here
Natural sources of electrolytes
Liquids: coconut water, watermelon juice, lemon water, fruit smoothies, green tea, milk and non-dairy milk
Foods: Salty foods (eg. pretzels), nuts/seeds, beans, fruit (banana, watermelon, oranges, avocados, strawberries, tomatoes), leafy greens, sweet potatoes, tofu
Sources