Everything You Need to Know About Electrolytes

Electrolytes are a fast growing segment of the Sports Nutrition and Supplement space and it's one of those things we hear about, sort of know about but don't really understand. We see the word slapped on sports drinks at the gas station, we hear athletes talk about thema nd maybe we even take an electrolyte supplement after a workout, but what are electrolytes really and do you actually need them in your everyday life? In today's post we'll be breaking down that and more.

What Are Electrolytes Exactly?

Electrolytes are minerals that carry an electric charge when dissolved in water. Electrolytes are essential for keeping your body running smoothly because they regulate many of your most important functions. The main electrolytes include Sodium, Potassium, Magnesium, Calcuim, Chloride, Phosphate and Bicarbonate. These minerals help control fluid balance, nerve signals, and muscle contractions. Without the right balance of electrolytes things like hydration, energy, and even heart rhythm can be thrown off. 

What Are The Benefits of Electrolytes?

Electrolyes aren't just a buzz word, they provide a host of benefits including...

Hydration: Sodium and potassium help your body absorb and retain water

Muscle Function: Electrolytes allow muscles including your heart to contract and relax properly

Energy & Focus: Electrolytes help maintain nerve signals that affect mental clarity and energy

Recovery: Replenishing electrolytes after sweating can reduce cramps and speed up recovery

Who Should Supplement With Electrolytes?

Not everyone needs electrolyte but they can be especially helpful for athletes, outdoor workers, those on keto diets and anyone getting over a sickness.

Do Popular Sports Drinks Like Gatorade Contain Electrolytes?

Yes, sports drinks like Gatorade and Powerade do contain electrolytes, mainly sodium and potassium, however these drinks also come loaded with sugar. A standard 20oz bottle of Gatorade packs around 34 grams of sugar which is fine if you just finished a two hour workout, but not so great if you're sipping one at your desk at work. That's why we've seen a shift to zero calorie electrolyte powdoers or tablets. You still get the electrolytes without the added sugar and calories. 

Can Electrolytes Help With Fasting?

Absolutely, when you fast, in particular with intermittant fasting or extended fasts your body excretes more socium, potassium and magnesium through urine. That's one reason people fasting often experience headaches, or get "keto flu" symptoms like fatigue or dizziness. Supplementing with electrolytes during a fast can help you feel better, stay hydrated and keep your energy levels stable without breaking your fast. 

Can You Make Electrolyte Drinks at Home?

You don't always have to buy a fancy powder, sometimes your kitchen already has what you need. A simple homemade electrolyte drink looks like this...

• 2 Cups Water
• 1/4 TSP Sea Salt (For Sodium & Chloride)
• 1/2 Cup Orange Juice or Lemon Juice (For Potassium & Flavor)
• 1-2 TSP Honey (For a touch of Natural Sugar)

Mix it up and you've got an at home DIY electrolyte drink that works in a pinch and for a fraction of the cost of many sports nutrition products. If you want to keep it even simpler just water with a pinch of salt and a squeeze of lemon can help as well, though try to use a Pink Himalayan Salt or even better a Celtic Salt as they contain more minerals and electrolytes. 

Final Thoughts

Electrolytes may sound complicated but they're basically just minerals your body needs to function everyday. For most people a balanced diet provides enough, but if you're active, fasting or just sweat a lot, supplementing with electrolytes can make a noticeable difference in how you feel an recover. Just be mindful of avoiding heavy sugars in many sports drinks, and don't forget it's easy to whip up your own electrolyte mix at home.