The Ultimate Guide to Electrolytes and Hydration

Electrolytes have undergone a serious upgrade in the last few years. Gone are the days of Powerade and sugar-laden drinks being the only option, there are now more scientifically backed formulas that enhance performance and recovery. Hydration is an underrated sports hack, it can make the difference between an average day and a personal best.

The minerals we consider electrolytes have multiple tasks in the body and contribute to overall health, including brain and heart function. Electrolytes can be found in foods, yet supplements are a quick source for active, busy individuals. We know what hydration is important for overall athleticism, but what are they? And how do they work? Let’s dive deep with some science and hands-on expertise.

What are Electrolytes?

It may seem obvious that they’re a delicious way to hydrate while working out, but there’s some interesting science behind electrolytes. They are important minerals in hundreds of bodily processes and essential to our well-being.

Every electrolyte particle contains either a positive or negative charge and dissolves into water. Electrolytes play a major role in maintaining fluid balance and how it moves around our cells. It is called extracellular fluid osmolality. This keeps our heart functioning well, the brain running on all cylinders and muscle health optimal. The signs of minor dehydration appear quickly, as most of our body is affected.

Common electrolyte minerals that are vital to our health include:

• Calcium
• Magnesium
• Potassium
• Sodium
• Chloride
• Bicarbonate
• Phosphorous

A mineral is an inorganic element, usually solid, found in nature. In nutrition, the term mineral is usually used to classify those dietary elements that keep us alive and thriving.

Electrolyte minerals can of course be found in our food. Quality sources will replenish levels and keep the body functioning well, it is during times of demand we need a supplement. They are not designed to replace a healthy diet but support us when training hard, working hard and managing stress in life. Modern farming techniques and soil depletion have unfortunately reduced the mineral content of our food, increasing the demand for nutrients.

Try adding some more of these mineral-rich foods to your diet:

• Sodium- quality sea or pink Himalayan salt, olives, and pickled goods.
• Potassium- bananas, coconut water, potato, spinach and beans.
• Calcium- dairy, green leafy vegetables, broccoli, almonds and sardines or mackerel.
• Magnesium- dark chocolate, spinach, whole grains and avocado.
• Phosphorous- red meat, poultry, seafood, dairy and legumes.
• Chloride- seaweed, olives, tomatoes and sea/table salt.

When we say electrolyte minerals are used all over the body, we mean it! Drinking litres of water around exercise is great, but the real hydration occurs with electrolytes on the scene. Not enough of these miracle minerals and you’re on the road to fatigue and weak performance.

How to spot when you’re dehydrated

It doesn’t take a huge amount of activity for the body to become dehydrated. The amount that a person sweats during exercise depends on many factors- gender, weight, fitness level and the environment. Electrolytes are found in our blood, urine and sweat naturally, so excess fluid lost during exercise or by drinking water affects this.

It is vital to spot the signs of dehydration early on before they impede your performance. Mineral imbalances in the body are common, yet very preventable. A lack of electrolytes and signs of dehydration include:

• Fatigue
• Muscle weakness
• Brain fog, or lack of concentration
• Dry mouth
• Poor coordination
• Nausea & gastrointestinal discomfort

It can be tricky to work out exactly how much water and electrolyte minerals to use daily. People of different genders, weight, activity levels and health statuses require different amounts of water and electrolytes. Some cool factors to consider about dehydration:

• It is estimated that the average fluid loss during exercise is 1,200ml per hour.
• On average adult females should be consuming at least 3-4 L daily, and males 4-5 L daily.

This amount can increase depending on your activity level, and it may seem like a lot of fluid! But high activity and the daily stresses of modern life drive up the need for proper hydration. Be prepared by keeping electrolytes in the work drawer or gym bag and replenish regularly. Particularly after a big night out!

When is the best time to take Electrolytes?

In addition to consuming a healthy diet, we always recommend consuming a serving of electrolytes before and during training. As they say, prevention is always better than cure! If you’re walking into a heavy lifting or intense cardio session slightly dehydrated, you’re already on the back foot. Once dehydration sets in, performance drops and you can experience muscle weakness and fatigue.

If you feel like you have not hydrated enough during a session, consuming electrolytes post-workout can work wonders. This is the time when the body needs time to recover, and replenish what we have sweat out during our hard work. Replenish the fluid, replenish the sodium and you will feel a million bucks again.

The benefits of hydration in sport

Athletes have specific nutritional needs that differ depending on their activity. No matter what sport you prefer, replenishing electrolytes and water after long bouts of training is always a good idea. Dehydration in sports is common due to a lack of rehydration following sweat loss. Electrolyte solutions can prevent the reduction in blood volume, cardiac output, muscle blood flow and exercise performance.

Any sports electrolyte formula worth a grain of salt (pun intended) contains the three minerals Sodium, Potassium and Chloride. The recommended amount of sodium to be consumed is 300-700 mg per 1 litre of fluid, so you can estimate what amount is required during training.

A great electrolyte formula includes Calcium and Magnesium. They play integral roles by supporting muscle contraction and relaxation during activity. Including these minerals before exercise is a smart idea for better performance and recovery.

You may have used these supplements for:

Magnesium- supplements before to ease muscle cramps and soreness and to improve recovery time. It is required to turn nutrients into energy for our brains and muscles.

Calcium- muscle contraction essential! It is more than strong bones and teeth, Calcium supports nerve signals and heart rhythm.

Sugar or glucose in an electrolyte formula can be useful for longer sessions and endurance when a quick source of energy is needed. This can be helpful for certain individuals, especially if muscle glycogen is depleted.

FBO’s Favourite Electrolyte Supplements

It’s thirsty work finding the very best electrolyte formulas on the market, but someone’s got to do it! There’s an overflow of electrolyte hydration mixes and Ready To Drinks (RTDs) on the market. Normally this would be a good thing, except the majority are loaded with chemicals, sugar and very few electrolyte minerals. The FBO team have tried and tested multiple formulas, to bring you a comprehensive favourites list.

Body Science Electrolyte + Hydration

This is a complex boasting all five electrolyte minerals, plus amino acids and B vitamins. If you’re hesitant about drinking enough water because you hate the taste, BSc has the answer. The absolute best Watermelon and Orange Mango flavours that you’ve ever tasted.

Hydration+ Sachets by Nexus Sports Nutrition

Nexus has exploded on the scene recently with Hydration+ Sachets. These are great to pop in your bag so you’re always prepared to sweat. With added Taurine, Creatine and Vitamin C Hydration + is ideal for sports performance.

Aqua Collagen powder by EHP Labs

Aqua Collagen powder by EHP Labs is a unique 3-in-1 protein, packed full of juicy collagen and hydrating electrolytes. The inclusion of coconut water, minerals and bovine collagen makes this the ultimate for muscle recovery.

Hydrate Switch by Switch Nutrition

Last but not least is the Switch Nutrition Hydrate Switch, individual sachets containing 5 essential electrolytes. Hydrate Switch contains energising B Vitamins, Taurine and CoffeeBerry(TM) to boost performance and vitalism.

The Last Word On Electrolytes

There have been studies since the 80s on the benefits of electrolyte formulas being used in sports. The overall conclusion is that they are beneficial for endurance, and strength training could help improve functional recovery post-exercise.

It is important not to neglect mineral intake as it can affect nerve and muscle function fluid balance, heart health and bone strength. Supporting the balance of electrolyte minerals in our body can take an athlete from recovery time to readiness to perform. Hydrate well, stay active and keep progressing!

References

1. Harris PR, Keen DA, Constantopoulos E, et al. Fluid type influences acute hydration and muscle performance recovery in human subjects. J Int Soc Sports Nutr. 2019;16(1):15. Published 2019 Apr 4. doi:10.1186/s12970-019-0282-y
2. Sawka M.N., Noakes T.D. Does dehydration impair exercise performance? Med. Sci. Sports Exerc. 2007;39:1209–1217. doi: 10.1249/mss.0b013e318124a664.
3. Gleeson M. Minerals and exercise immunology. In: Nieman D.C., Pedersen B.K., editors. Nutrition and Exercise Immunology. CRC Press; Boca Raton, FL, USA: 2000. pp. 137–154.
4. Electrolytes. Cleveland Clinic. Health Library: Diagnostics and Testing. USA: 2021.