Electrolytes for Exercise: Stay Hydrated and Energised

Muscle cramps, excess fatigue, headache…if you experience any of these during or soon after a game or workout, it’s a possible sign of electrolyte imbalance. You may also feel dizzy, have GI distress (usually nausea and vomiting), and your heart might beat abnormally.

Electrolytes are absolutely crucial in the normal functioning of your body, and even more so when you push your body to the limits with intense exercise. If your electrolyte levels become too low, it can cause discomfort and negatively impact your performance.

Does that mean you need to constantly chug down sports drinks or electrolyte-infused water? Well, getting adequate electrolytes for exercise is not quite as simple as that.

What Are Electrolytes?

The human body runs on bioelectricity. These are the electrical signals that are generated in the body, and which cells use to communicate. Bioelectricity allows you to feel sensations via your nervous system, keeps your heart beating, and is essential in all kinds of muscle movements.

If bioelectricity is what powers our bodies, then electrolytes are the wires that carry the electrical signals.

Electrolytes are minerals that dissolve in water and have a positive or negative electric charge. They are present in the body as charged ions that transmit electrical signals between cells. They are also important for maintaining fluid balance, regulating chemical reactions, and maintaining a healthy blood pH range.

One of the most important electrolytes that you are likely familiar with is sodium, which we obtain from table salt. It helps maintain proper fluid balance in the body, which keeps you hydrated, maintains blood pressure, and regulates cellular function.

Other electrolytes include potassium (important for muscle contractions), calcium, magnesium, bicarbonate, and phosphorus.  

Why You Need Electrolytes for Exercise

Because electrolytes dissolve in water, you lose some of them when you sweat. Most of the lost electrolytes are sodium and chloride, which is why sweat tastes salty (it’s also why electrolyte drinks and powders have sodium as one of the main ingredients).

You also lose small amounts of potassium, calcium, and magnesium.

The loss of electrolytes affects muscle construction, nerve signalling, blood volume, and energy production. This can cause fatigue, reduced physical performance, muscle cramps, and other issues.

For most people, the loss of electrolytes is not a big deal during normal workouts. Your body has enough reserve of electrolytes to sustain you for activities lasting less than an hour. As long as you hydrate well, you should be fine.

But for athletes engaging in prolonged and highly intensive activities, like a marathon, cross-country cycling, or a football match, then electrolyte imbalance is a serious possibility.

Working out in hot weather, in humid conditions, or in high altitudes can also make you lose more electrolytes than usual because of increased sweating.

Getting enough electrolytes before, during, and after intense physical activity is important for a number of reasons:

• It helps you work out or play for longer without getting tired.
• Prevents discomfort, including nausea, dizziness, and cramping.
• Maintains athletic performance.  
• Helps maintain optimal fluid balance, keeping you hydrated.
• Reduces the risk of sports injuries by maintaining good muscle function.
• Helps with recovery by speeding up tissue repair, preventing post-workout cramps, and reducing exhaustion.    

What’s The Best Way to Get Electrolytes?

Eating a healthy and balanced diet is the best way to get electrolytes. If you have a variety of foods in your diet, then you’re getting plenty of electrolytes. Fruits and veggies are especially rich in electrolytes, which is why you need your 2 & 5 fruits and vegetables daily.

Potatoes, meat, dairy products, and legumes are also excellent sources of electrolytes.

Who Should Take Electrolyte Supplements?

You can supplement what you’re already getting from your diet with sports drinks, electrolyte powder packs, gels, gummies, or tablets.

But not everyone needs these electrolyte supplements. Even for athletes who need them, they must be cautious when using them. A quick 30-minute run? No need for supplements. Planning to go on an ultramarathon? Definitely pack some electrolytes.

There’s such a thing as taking too many electrolytes, and it can cause the same problems you experience when your electrolytes are too low (fatigue, cramps, nausea, heart arrhythmia etc.).

Electrolyte supplements are most suitable when:

• You exercise or play intensively and for a prolonged period (more than an hour).
• You exercise in hot or humid weather, which makes you sweat heavily.
• You’re a naturally heavy sweater, or if your sweat is very salty (meaning you lose more sodium than average).
• Your doctor recommends taking electrolyte supplements because of a particular deficiency or health condition.

When Is The Best Time to Take Electrolytes for Exercise?

The best time to take electrolytes for exercise depends on how long the workout is, how intensive it will be, and how much you expect to sweat.

Pre-workout Electrolytes

Pre-loading with pre-workout electrolytes can help maintain performance and reduce discomfort during your workout. They are particularly helpful if you know you’re likely to sweat heavily, whether it’s because of temperature, intensity, or humidity.

Taking Electrolytes During a Workout

Taking electrolytes in the middle of a workout is necessary if you’ll be active for more than 90 minutes, such as when running a marathon or during a tennis match.

Taking electrolytes during an activity may also help if the game or workout is extra-intense or the weather is hot.

Post-workout Electrolytes

For most people, the best way to replace electrolytes after exercise is by hydrating and eating some healthy foods, like fruits or veggies.

But if you’ve just finished a particularly intensive or prolonged activity, taking electrolyte supplements can help with recovery. It’s also a good idea to take electrolytes after a workout if you’ve lost a lot of sweat.

Which Are The Best Types of Electrolytes to Take?

For most athletes, the best options are electrolyte powders or tablets. You can easily take them with water, and they have less sugar compared to most sports drinks.

Sports drinks tend to be high in carbohydrates and can be counterproductive if your goal is to burn calories. But for intensive or long 90+ minute workouts, the carbs from a sports drink can help maintain your energy levels.

If you want to be precise with your carb and electrolyte intake, you can take them separately. Look for a low or zero-sugar electrolyte, then get your energy boost from a separate energy gel or drink.

Don’t forget to optimise your diet as well. Electrolyte supplements are great on race day, but a balanced diet is essential in delivering electrolytes the rest of the time, ensuring you stay healthy and fit.

How Ace Sports Clinic Malvern Can Help You Improve Your Exercise Performance

Whether you’re looking to beat your Personal Best, boost your endurance, or exercise without injuries, we can help you at Ace.

We have worked with everyone from elite athletes competing on the global stage to weekend warriors trying to beat their 5K record. We offer personalised coaching and therapies to enhance your sports performance, accelerate recovery, and manage injuries.

Contact us on 03 9824 8001 to get a tailored care plan.

Disclaimer: This blog post is for informational purposes only. Consult with a qualified professional for personalised guidance based on your specific needs and circumstances.