Understanding electrolytes: What are they and why do we need them?

We are constantly being told to stay hydrated and replenish our electrolytes during or after exercise, but what does this actually mean?

Staying hydrated is essential for overall health, and one of the key components of proper hydration is maintaining a balance of electrolytes in the body, but what exactly are electrolytes and why are they so important?

Let’s take a deep dive into what electrolytes are, the role they play in our health, how to maintain the right balance, especially during exercise as well as the role of electrolyte replacement drinks and how they can benefit us.

Electrolytes are minerals in your body that carry an electric charge. Most of the electrolytes are absorbed in the small intestine during our digestion. Without getting too technical, they are essential for many of our bodily functions and can be found in our blood, urine and other bodily fluids.

Common electrolytes that you might have heard of include:

• Sodium
• Potassium
• Calcium
• Magnesium
• Chloride
• Phosphate
• Bicarbonate

The balance of these electrolytes is crucial for several bodily functions:

• Supporting our nerve and muscle function
  • They create electrical impulses that allow muscles to contract and nerves to send signals to parts of our body
• Balancing our pH levels
  • Not to take you back to science level school but your body’s acid-base (aka pH) balance must be tightly controlled to allow certain processes to happen; electrolytes like bicarbonate and phosphate are key in maintain this balance
• Hydrating our body and preventing dehydration
  • Electrolytes can help either retain or expel water in the body meaning you don’t lose too much or retain excess water which in turn helps balance our blood pressure

Without the right levels of electrolytes in our body, our muscles can’t contract, our heart can’t beat regularly, and our brain won’t be able to communicate with the rest of our body effectively, so I would say they are pretty essential.

Hydration and electrolytes go hand-in-hand, like me and my morning coffee. So if you don’t have sufficient water, electrolytes can become imbalance and can lead to health problems. On the other hand, if you lose too many electrolytes, through processes like sweating, illness or dehydration,  it can disrupt your bodily functions.

When you're dehydrated, the concentration of electrolytes in your blood can change and can cause symptoms such as:

• Muscle cramps:usually due to an imbalance of sodium and potassium levels
• Fatigue: a lack of sufficient potassium or magnesium can cause energy dips
• Headaches: imbalances can contribute to headaches and migraines
• Dizziness or confusion:sodium imbalance in particular can affect our brain function

When we think of the word hydration, we often associate it with drinking water but proper hydration isn't just about drinking lots water. While water is essential, it’s also important to replenish the electrolytes your body loses throughout the day because as we discussed, they go hand in hand. And it’s also important to be very mindful (and very demure) of the fact that if we are doing physically activity or it’s a very hot day, you may need more electrolytes and water.

Your hydration checklist:

1. Drink plenty of fluids regularly:Water is the best choice for everyday hydration, but the amount you need depends on your activity level, weather, and overall health.
2. Prioritising electrolyte-rich foods:Incorporating fruits and vegetables like bananas (potassium), spinach (magnesium), and dairy products (calcium) into your diet helps maintain electrolyte balance.
3. Be curious and look at your urine colour:we are aiming for a pale, straw-like colour which is good indicator of adequate hydration, while darker urine may mean you need more fluids.
4. Consider electrolyte replacement during exercise:If you’re doing a HIIT class, doing your hyrox training, prepping for your next race or working out in a hot climate, we need to think about replenishing the electrolytes we will lose through our sweat.

While sports drinks can be beneficial, they aren't all created equal. Many contain added sugars or artificial ingredients, which aren’t always necessary.

Some tips for choosing the right one for you:

• Look for low-sugar options:If you're not exercising intensely for long periods, a drink with high sugar content may be counterproductive.
• Check the electrolyte profile:Ensure the drink has the right balance of electrolytes like; sodium, potassium, magnesium and calcium.
• Find one you like the taste off, easy to use and you can afford

FreeSoul have launched Hydrate; a superior and balanced formulation of essential electrolytes reinforced with Vitamin C and Zinc and designed for all women. Let’s breakdown what’s in it:

• Sodium to help regulate fluid balance and blood pressure and it plays a role in muscle contractions, and assists in nerve signaling.
• Potassiumwhich works closely with sodium to regulate fluid balance and is essential for normal heart and muscle function.
• Magnesium is involved in muscle and nerve function, it helps with energy production and supports the immune system.
• Vitamin C a powerful antioxidant to help protect your cells and also help the absorption of minerals like iron (so next time your taking your iron, take some vitamin C with it!)
• Calcium which is not only important for bone health but also vital for muscle contractions, nerve signaling, and blood clotting.
• Zinc which is key for immune and recovery support as well as wound healing.
• Zero sugar, need I say more?

Electrolytes play a crucial role in maintaining our body’s fluid balance, muscle function and overall health. It’s important to understand your body’s needs and adjust your hydration; whether you’re powering through a busy day, recovering from a workout or trying to boost your hydration, it’s important to remember the role of electrolytes.

Stay hydrated, stay healthy!

Mon

Dr. Monika Sharma
GP (BMBS BSc)

@trainwithdoctormon