Liquid IV, Nuun, LMNT, hydration drops, and more. It seems like everywhere you look people are talking about replenishing your electrolytes and “boosting” your hydration. But what are electrolytes exactly? Why are electrolytes seemingly so important? And, if they are so important, how do you get more of them?
Lucky for you, we are answering all these questions and more today. So, get comfy, grab a glass of water, and let’s dive in.
What Are Electrolytes?
Electrolytes are minerals that are essential for basic life functioning. These minerals conduct a natural electrical charge when dissolved in water. Electrolytes help with muscle contractions, keep you hydrated, balance your internal pH levels, and control your nervous system.
Now you may think, “Okay, fine, but what are electrolytes? Have I heard of them?”
Yes! Significant electrolytes are sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonate.
Okay, Got it. Why Are Electrolytes Important?
When asking “What are electrolytes” the common next question is, “Why are they important?”
Well, as mentioned earlier, electrolytes aid in and are necessary for many essential life functions.
Electrolyte imbalances cause problems that range from muscle cramps and twitches to blood pressure changes, to excessive tiredness, and more.
To fully understand the question of, what are electrolytes and why are they important, we have to understand how our body works – especially when it comes to hydration.
To do this, we’re breaking down some of the heavy hitters in the world of electrolytes so you can better understand how they work.
Potassium
Intracellular fluids are found inside our cells and account for 60% of the total volume of body fluids which accounts for about 40% of a person’s body weight!
The main electrolyte in intracellular fluids? Potassium
To put it simply, without adequate levels of potassium, your cells can’t function the way they are supposed to. This can lead to which can lead to some pretty serious health complications.
Because potassium regulates muscle contractions and nerves, potassium also regulates your heartbeat (yes, your heart is a muscle!).
Too much or too little potassium can lead to dangerous blood pressure issues.
Sodium
Sodium helps regulate the balance of fluids in our body.
Sodium also helps conduct nerve impulses and contract muscles.
An imbalance of sodium in your body can lead to a few different issues. Too little sodium can lead to headaches, confusion, and nausea. Too much sodium and you might experience bloating, difficulty sleeping, and high blood pressure.
Calcium
Now, we all know that calcium is an important part of having strong bones! But did you know that calcium also plays an important role in the contraction of muscles, nerve impulse transmission, blood clotting, and hormone secretion?
And if you’ve been paying attention, you might have noticed that Potassium, sodium, and calcium all play an important role in muscle contraction.
An imbalance of these electrolytes can lead to a feeling of weakness or excessive contraction. Ever had an insane muscle cramp midway through Petite Allegro? It might be because one of these electrolytes was out of balance.
Chloride
Chloride, like Sodium, is a regulator for the body as it regulates the amount of fluid and nutrients moving in and out of cells. But it also maintains the pH levels in your body, stimulates digestion, stimulates nerve and muscle cells, and facilitates the flow of oxygen and carbon dioxide within cells.
Now, if you’re thinking about chloride and wondering where you might’ve heard about it before, it’s likely because you’ve heard about Sodium Chloride – A.K.A. table salt.
Yep, by salting your food properly or eating salty snacks, you are providing your body with both sodium and chloride electrolytes. (So don’t hide that bag of pretzels just yet!
How Do We Lose Electrolytes?
We mostly lose electrolytes through sweating and using the restroom. However, if you’re ill, vomiting and diarrhea can deplete your electrolytes swiftly, making replenishment very important.
When you’re asking questions like “what are electrolytes, do I need more, and how do I get them” the most important question to consider is, “Do I have a good balance of electrolytes?”
Most athletes who eat a balanced diet of nutrient-dense whole foods are getting the electrolytes they need.
The most common way our electrolytes get thrown out of balance is through over-hydrating.
Now, most experts recommend that women consume about 2.7 liters of fluids per day (11.5 cups). And, on average, about 20% of those fluids will be consumed through food.
However, if you work out or are sweating excessively due to heat or humidity you need to drink a bit more to replenish the fluids you’re losing.
That said, to stay hydrated, sometimes athletes overdo it with water consumption. This leads to an imbalance of sodium and can cause performance issues from fatigue to tingly extremities, headaches, and more.
Sodium deficiencies can also lead to muscle cramps – so before you snack on bananas all day, try adding a bit of salt to your water or eating a salty snack to get more sodium into your system.
How Do We Get More?
As mentioned earlier, if you consume a nutrient-dense diet (especially one with lots of whole foods) you’re likely getting all the electrolytes you need.
However if, after speaking with your doctor or trainer, you determine you’re electrolytes are out of balance, electrolyte supplements are easy to find.
Things like Liquid IV, LMNT, and other electrolyte supplements are easy to find at most pharmacies or grocery stores. And, if your doctor determines through bloodwork a specific deficit, they will likely recommend an appropriate supplement for you to utilize.
Now, you might be thinking “I’m okay, I’ll just grab a sports drink that has electrolytes.”
While this isn’t incorrect thinking, be wary. While sugar, salts, and water help your body absorb electrolytes, a lot of sports drinks have way too much sugar and not enough electrolytes to make a worthwhile impact.
Bottom Line
So, what are electrolytes? Electrolytes are a vital part of a healthy, thriving body. That’s part of why eating a nutrient-dense, fluid-filled diet is so important.
Because if you are eating a well-balanced diet, your electrolytes will likely be well-balanced as well.
Now, if you are eating a balanced diet and drinking enough water but you’re noticing higher levels of fatigue, tingling in your extremities like your feet, frequent headaches, or nausea, it’s probably time to talk to a health professional about checking your electrolyte levels to rule out a serious deficiency.
Until then, make sure you aren’t cutting out any food groups and that you’re consuming enough sodium and plenty of water.
Did you like learning about the science behind electrolytes? Are you curious about other important aspects of nutrition? Check out the Dancers Who Lift blog every week for new fitness tips, nutritional guidance, and workouts from dance and fitness experts.
Until then, give these client favorites a read: What Are Macros? A Simplified Breakdown, Eight Ways to Promote Faster Recovery, Gym Myths and Misconceptions: The Dancer Edition