Are Electrolytes Really Needed When We Exercise?

Electrolytes are essential minerals that our bodies need in proper amounts to be healthy.  They help regulate fluid levels and keep nerves and muscles functioning well.  Electrolytes found in the human body include sodium, chloride, potassium, magnesium, calcium, and phosphorus.

When we exercise, we can lose electrolytes and water through sweat.  Factors that determine how much we sweat include our genetics, exercise intensity and length, and the temperature of the environment.  As expected, water and electrolyte losses are typically greater in heated environments where exercise lasts 60 minutes or more.

Muscle cramps, muscle weakness, overall sluggishness, and fatigue may indicate that your body is in need of extra electrolytes after exercise. 

Electrolytes are found in many healthy foods, such as vegetables, fruits, beans, whole grains, nuts, and dairy.  Our electrolyte needs are typically met when we eat a well-balanced diet filled with these foods.  However, supplementing with electrolytes may be a good choice if nutrition is sub-optimal or if exercise is particularly prolonged or intense.

Most electrolyte drinks and supplements contain varying levels of sodium, potassium, and magnesium.  Watch out for unnecessary ingredients, such as high amounts of added sugars and vitamins, and artificial sweeteners, flavorings, and colorings.  Additionally, sodium content should be monitored in those with high blood pressure. 

Are you interested in learning how to formulate a well-balanced diet that will meet all of your essential vitamin and mineral needs?  Don't hesitate to contact Paula Nelms of Nelms Nutrition at nelmsnutrition.com.

Paula Nelms is a board-certified nutritionist serving Rockwall and the greater DFW area.

References

Sawka, M. N. et al. (2007).  American College of Sports Medicine position stand.  Exercise and fluid replacement.  Medicine and Science in Sports and Exercise, 39(2), 377-390.

Shrimanker, I. & Bhattarai, S.  (2023).  Electrolytes.  NIH StatPearls [Internet].  Treasure Island (FL): StatPearls Publishing.