Electrolytes have a well-deserved reputation for helping prevent dehydration and muscle cramps. But these essential minerals are found in many foods you probably already eat. So when might you need a supplement of sports drinks or powders? Here’s what you need to know before opting for an electrolyte supplement like Liquid IV or an electrolyte drink like Gatorade.
What are electrolytes and why are they important?
Electrolytes are minerals. When they dissolve in water, they acquire an electric charge. This may sound dangerous, but it’s actually key to a number of crucial bodily functions, including maintaining hydration, balancing your pH (a measure of acid-base balance), transporting wastes out of your cells, supporting nerve and muscle functions and stabilizing your body. blood pressure.
The most common electrolytes in the body are:
- calcium
- chloride
- magnesium
- phosphorus
- potassium
- sodium.
Without these minerals, your body would not be able to function properly.
What are in Gatorade, Liquid IV and other electrolyte drinks?
Electrolyte drinks contain water and electrolytes like citric acid, salt, and potassium citrate. Some also contain added vitamins such as vitamin C and B vitamins.3,B5and B6. But many electrolyte drinks also contain ingredients you may want to avoid, including lots of sugar, other sweeteners, and artificial flavors and colors.
Electrolyte packets contain similar ingredients besides water, which you mix yourself. You can also find electrolytes in many other forms, including tablets, capsules, and scoopable powders.
When might you benefit from electrolyte drinks?
If you eat a balanced diet and don’t engage in extreme physical activity, you probably get all the electrolytes you need from the foods you eat. Leafy greens, beans, tofu, fruits, vegetables, and table salt are all good dietary sources of electrolytes. In fact, many people consume too much sodium because it is a component of many prepared and processed foods.
Electrolyte drinks or supplements may be helpful if you are losing a lot of fluid due to persistent vomiting or diarrhea. You may also need supplemental electrolytes if you have a strenuous job or frequently exercise at high intensity, especially in hot or humid climates or at higher altitudes. This is because you lose electrolytes when you sweat.
What are the disadvantages of electrolyte drinks?
First, you may not need it. In many cases, water is enough to stay hydrated. And money spent on unnecessary drinks or powders can add up over time.
Depending on the electrolyte drink you choose, you might also be consuming a lot of sugar or sodium. It could have negative consequences on your overall health if you make a habit of drinking sports drinks, especially if you already have underlying health conditions such as diabetes or high blood pressure.
Electrolyte drinks or plain water? Which one to choose when exercising
Most of the time, plain water is suitable for rehydrating during or after any moderate-intensity activity that lasts less than an hour. If you’re relatively inactive, plain water is the best drink to drink throughout the day to stay hydrated.
Save sports drinks for rehydration after high-intensity activity that lasts an hour or more, during long workouts like a marathon, or throughout a busy, physically demanding work day. You may also choose to take an electrolyte drink if you exercise in hot or humid environments or at a higher altitude, or if you sweat excessively during training.