A registered dietitian explains this and more.
Electrolytesare minerals that become positively or negatively charged when dissolved in water or bodily fluids.
Electrolytes have been studied for their roles in nerve signaling, muscle function, hydration, and exercise performance.
Berk Ucak
They can help sustain your focus and energy levels.
Berk Ucak
Functions of Electrolytes
Each electrolyte performs a specific job (or jobs).
Some of these roles occur inside cells, while others occur outside cells.
For example, sodium and chloride are mostly present outside cells but can also be found inside them.
Potassium and calcium are primarily found inside cells, and magnesium is found inside and outside cells.
What Are Electrolytes?
Electrolytes are minerals with an electric charge.
After consumption, electrolytes dissolve in fluids in your body and form either a positive or negative charge.
Electrolytes are present in fluids inside and outside of your cells.
The positive and negative charges help electrolytes conduct signals that let cells know what functions to perform.
Many vital and basic processes require electrolytes, including:
How Much Do I Need?
Where Can I Get Electrolytes?
You obtain electrolytes through the foods and drinks you consume.
Your body works to keep electrolytes in balance.
In some cases, you may need an electrolyte drink or supplement.
No supplement is intended to treat, cure, or prevent disease.
Fortunately, your body can make the bicarbonate that it needs.
Incorporating more whole foods into your diet is an excellent way to get more electrolytes.
If electrolytes are too low or too high, muscles and nerves may not work as they should.
In muscle function, electrolytes are involved in muscle movement and recovery.
This can help sustain energy levels.
Your muscles need magnesium, potassium, sodium, and calcium for normal muscle function.
Before a skeletal muscle contraction, nerves signal the increase of calcium within muscle cells.
This sends another signal downstream for the muscle to contract.
After a contraction, sodium and calcium are exchanged within cells to put muscles at rest.
After activity or exercise, magnesium helps muscles recover and prevents soreness and cramping.
Like muscle contractions, electrolytes help send nerve signals throughout the body for various functions.
This creates a voltage difference that causes electrolytes to enter or exit nerve cells in response toneurotransmitters.
When the voltage difference is resolved, a nerve signal is sent, and a function is carried out.
Impact on Exercise and Performance
Electrolyte balance is fundamental to various aspects of exercise performance.
After intense exercise, electrolyte supplementation may be necessary.
Research shows that consuming electrolytes after certain types of exercise leads to quick recovery of water and fluid losses.
Electrolyte balance may also help prevent sore muscles during and after exercise.
In particular, low sodium levels after exercise may increase the likelihood ofmuscle crampsand soreness.
They were given either spring water or an electrolyte beverage to regain weight afterward.
Those who consumed the electrolyte beverage had less muscle cramping than those who rehydrated with spring water.
Research on electrolytes for exercise performance is ongoing.
Researchers hope to learn more about the proper timing and dosage of electrolytes to optimize performance and recovery.
This can impact your energy levels and many other outcomes.
Although, any electrolyte can become out of balance.
Electrolyte imbalance can affect anyone, especially when fluid levels in the body are too high or too low.
When necessary, your body moves electrolytes in and out of cells to adjust and maintain fluid levels.
Recall that electrolytes are found in many plant- and animal-based foods.
Fluid needs vary from person to person and may depend on age, activity level, and body size.
If water isn’t your favorite drink, plenty of other ways to maintain hydration exist.
Fruits and vegetables contain water.
Additionally,sparkling waterand milk can help you meet your hydration goals.
Are Electrolytes Good for Me?
Electrolytes are essential for your health.
However, an electrolyte supplement isn’t always necessary; some people may need to avoid them altogether.
Consuming an electrolyte supplement or beverage is best only when needed.
You may need an electrolyte replacement beverage if you lose excess fluids through sweat, vomiting, or diarrhea.
Fluid retention may lead toedema(swelling) and trouble breathing.
Many electrolyte replacement drinks may contain ingredients other than electrolytes.
Avoid electrolyte drinks if you’re allergic to any of their ingredients.
Talk with a healthcare provider if you’re unsure whether electrolyte supplements suit you.
Summary
Electrolytes are minerals with a positive or negative charge.
Electrolytes are necessary for muscle function, nerve signaling, hydration, waste removal, and pH balance.
They can help maintain your energy levels and exercise performance.
They are found in various foods and beverages.
An electrolyte imbalance should be corrected immediately to prevent serious side effects.
Electrolyte beverages may reverse an electrolyte imbalance, but drinking them for any other reason is unnecessary.
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