Electrolytes are listed on every sports drink label, but what exactly are they and when do you really need them? Here’s a straightforward explanation: what electrolytes are, what they do in your body, when it makes sense to replenish them, and when water is simply enough.
What are electrolytes?
Electrolytes are minerals that carry a small electrical charge when dissolved. The most important ones are sodium, potassium, magnesium, calcium, chloride and phosphate.
You get them from food and drink, and your body carefully maintains the right balance of these minerals. As soon as these minerals dissolve in water, they break down into charged particles (ions) that can conduct electricity. The name says it all, really: an electrolyte is a substance that conducts electricity when dissolved.
Because they carry a charge, electrolytes can conduct signals and bind to water. This makes them essential to how your body conducts electrical signals, from nerve impulses to muscle contraction. You can read more about the role of one of these minerals in ‘What is magnesium and what does it do for your body?’.
What do electrolytes do in your body?
Electrolytes help regulate fluid balance, the acidity (pH) of your blood, the transmission of nerve impulses and muscle contraction. They work as a team: the ratio between sodium and potassium, for example, determines how fluid is distributed across your cells.
Here are a few examples. Sodium and potassium control the distribution of fluid inside and outside your cells and are essential for nerve signals. Electrolytes also play a role in the contraction and relaxation of muscles. Magnesium also has EU-approved health claims: Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. Your kidneys constantly adjust these levels to ensure that concentrations remain within a narrow range. The fact that your body regulates this so precisely is exactly why a healthy person with a varied diet usually doesn’t need to worry about their electrolyte levels.
When do you need (extra) electrolytes?
During normal daily activity, your body maintains its electrolyte balance itself through your diet and your kidneys. It’s particularly important to pay extra attention if you lose a lot of fluid: during intense or prolonged exercise, heavy sweating, hot weather, or illness involving a fever, vomiting or diarrhoea.
When you sweat, you lose not only water but also minerals, particularly sodium. During a short training session or a normal working day, this loss is minimal and can easily be replenished with your next meal. If the exertion is longer and more intense, or if you’re exercising in the heat, fluid and salt loss increases further. A useful rule of thumb: it’s only when exercising for more than an hour or when sweating heavily that it becomes important to look beyond water alone. You also lose a lot of fluid in a short space of time when you’re ill with a fever, vomiting or diarrhoea, and in such cases it’s important to drink plenty of fluids anyway. See also: exercising in hot weather, 6 useful tips and what happens if you don’t drink enough water.
How do you replenish electrolytes?
For most people, a varied diet is the simplest way to get electrolytes. Vegetables, fruit, nuts, pulses and dairy products together provide more than enough sodium, potassium, magnesium and calcium.
A few practical sources: bananas, potatoes and beans for potassium; nuts, seeds and whole grains for magnesium; dairy and green leafy vegetables for calcium; and a pinch of salt for sodium. If you’re sweating heavily during a longer training session, an electrolyte drink can be useful for replenishing both water and minerals. Athletes who want to know which minerals matter in that situation can find out more in our article on which vitamins and minerals are important for athletes.
Does everyone need an electrolyte drink?
No. For normal daily activity and short workouts, water and a varied diet are sufficient. An electrolyte drink is primarily intended for situations involving significant fluid loss, such as long-duration exercise or exercising in the heat.
The idea that you need a sports drink for every workout isn’t true for most people. For a half-hour run or a regular gym session, water does the job perfectly well. If you find yourself sweating a lot during longer sessions, then it makes sense to combine water with some extra minerals. In that case, it’s best to choose a drink without unnecessary additives, so you’re getting what really matters.
Frequently asked questions about electrolytes
Are electrolytes and minerals the same thing?
Electrolytes are a specific group of minerals that carry an electrical charge when dissolved, such as sodium, potassium, magnesium and calcium. So all electrolytes are minerals, but not every mineral is an electrolyte.
Can you consume too many electrolytes?
With a normal diet, your body maintains the balance itself and it’s rare to have too much. However, if you consume sports drinks or supplements on top of a balanced diet, you may end up with an unnecessarily high intake. Stick to the recommended amount on the packaging.
Do electrolytes help with muscle cramps?
Muscle cramps have many possible causes, including fatigue and the way you move, and are rarely attributable to a single factor. There is no authorised EU health claim linking magnesium or electrolytes to muscle cramps. The authorised claim is more general: Magnesium contributes to normal muscle function. A varied diet containing sufficient minerals remains the foundation.
When is the best time to drink an electrolyte drink?
An electrolyte drink is particularly suitable during longer or more intense exercise and on hot days, when you’re sweating heavily. For shorter activities and on a normal day, water combined with a varied diet is sufficient.
Ekopura’s Electrolyte Powder
Ekopura’s Electrolyte Powder contains coconut water powder, sea salt, magnesium, potassium and calcium. Magnesium contributes to electrolyte balance. Dissolve one serving (4 grams, approximately one level teaspoon) in 300 to 500 ml of water, stir or shake well, and drink it.
