Electrolytes are essential for your body to Electrolytes benefits Electrolyts. Reviewed by Electrolytes benefits Mind-body connection Valente is benffits registered benfits and nutrition editor. Explore Metabolic syndrome high-density lipoprotein of our flavors and find what best suits you. Electrolytes are charged minerals important for maintaining optimal body functions. For example, sodium and potassium work together to regulate blood pressure. Consuming adequate amounts of fluids and electrolytes is recommended to help your body stay cool.

Electrolytes benefits -

In modern times, staying hydrated can feel like a big ask. Most of us know drinking enough H2O is important, but how do electrolyte powders fit into the picture?

Experts explain. The human body depends on three major electrolytes to function: sodium which helps cells absorb nutrients , magnesium tasked with converting nutrients into energy , and potassium which works closely with sodium and plays a critical role in heart health.

While regular old tap water contains trace amounts of electrolytes , hydration supplements, like electrolyte powders, deliver higher doses of these minerals. The sodium in these products may also stimulate thirst and prompt you to grab your water bottle more often, adds Boufounos.

Minimal studies have been conducted on the effects of these dietary supplements, but past research on sports drinks may be used to understand their efficacy.

And another small study found that people who drank sports beverages before and after jumping on the treadmill managed to retain more water compared to those who drank unsupplemented water.

Unsurprisingly, hydration products most benefit those who deplete their electrolytes on a daily basis. Those who are suffering from a stomach bug, food poisoning, or the flu may also benefit from electrolyte powders, given that these illnesses dehydrate the body.

So, if you have a trip to Tuscany in July or Sedona in August, taking a few electrolyte tablets along may help you adjust and stay hydrated on your journey.

There are also some folks who may want to steer clear of these products. For example, while the added sugar and sodium in many of these supplements may help some fuel their runs, those with diabetes or high blood pressure need to be cautious about adding these supplements to their water.

Short answer: Nope. That said, in moderation, hydration supplements can be helpful. Sugar is a carbohydrate and sports drinks with carbohydrates also help replenish glycogen stores—the storage form of glucose that runs out during prolonged endurance exercise e.

known as "hitting the wall". But, research, like a study in Nutrients , shows excessive amounts of sugar are not needed by your body. Too much sugar can make it hard to consume the drink and can slow the absorption of water.

Sodium, potassium and chloride are the most commonly added electrolytes. All of these are lost through sweat. Sodium also makes you thirsty so having sodium in an electrolyte drink can help increase the amount you drink, thereby helping you take in more water to rehydrate.

While not traditionally added to electrolyte drinks, protein is sometimes added to sports drinks to aid in rebuilding muscles. But it may do more than that. According to the same study in Nutrients , as well as a study in Frontiers in Sports and Active Living , protein added to electrolyte drinks helps increase fluid retention at least as well as glucose added to electrolytes did.

Although tap water has some added minerals like potassium, calcium, magnesium and sodium, it doesn't have sugar and may not have enough sodium to replenish stores. Mineral water comes from underground reservoirs and springs and is bottled at the source.

It naturally contains more electrolytes than tap water but no sugar. It's not your best option for electrolytes. And it's also low in sugar—around 6 grams in an 8-oz serving, per the USDA.

While studies are mixed, a study in the Journal of Physical Education, Health and Sport suggests that coconut water rehydrates as well as traditional sports drinks.

These study authors also point out that coconut water has antioxidants, which traditional sports drinks typically lack.

The antioxidants might be able to help with minimizing stress at the cellular level from intense exercise. Maple water is a newer water on the market that claims to be helpful with hydration due to its naturally occurring electrolytes.

While more research is needed, maple water might not rehydrate any better than plain water, per a study in the Journal of the International Society of Sports Nutrition. But like coconut water, maple water also contains antioxidants and may offer some benefits there compared to plain water.

Create your own balanced electrolyte drink to customize the beverage to your taste. You can use natural ingredients like tap water, mineral water or coconut water for the base. Add lemon or lime juice, ginger, salt and agave syrup. Making these drinks with an electrolyte powder is another easy and quick way to stay hydrated.

Nooma was created by two athletes who were fed up with all the sugar and artificial ingredients in traditional sports drinks. Nuun makes electrolyte tablets that can be added to water and provides numerous minerals including sodium, potassium, chloride and calcium.

They have tablets targeted for sports, immunity, endurance and more. The sport tablets, for example, also contain caffeine. Nuun tablets are sweetened with stevia leaf extract. Pedialyte has a variety of products that are effective for kids and adults alike. Pedialyte is targeted more for dehydration and sickness such as food poisoning, stomach flu and morning sickness, but it's also an option for rehydrating post-exercise.

It also has zinc. It does have artificial sweeteners though, which is what keeps the overall sugar content down.

Heralded as the original sports drink, Gatorade was created at the University of Florida to help athletes combat dehydration in the hot Florida weather. While it has sodium and potassium, which are great for replenishing electrolytes after a strenuous workout, one oz serving has 36 grams of sugar and artificial food dyes.

Gatorade also makes products with less sugar, like G2, and products with no sugar, like G Zero. On a daily basis, water and a healthy diet of fruits and vegetables are sufficient to keep your electrolyte levels balanced. However, if you become dehydrated from a strenuous workout, extreme heat, vomiting or diarrhea, an electrolyte drink will help you rehydrate and replenish electrolytes.

Find a drink with sodium and potassium, as well as magnesium, calcium and chloride if you can. It's ideal if it has a small amount of sugar to help absorption, but not too much, as it will slow digestion.

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By Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. Lainey Younkin, M. EatingWell's Editorial Guidelines.

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Electrolytes benefits -

Unsurprisingly, hydration products most benefit those who deplete their electrolytes on a daily basis. Those who are suffering from a stomach bug, food poisoning, or the flu may also benefit from electrolyte powders, given that these illnesses dehydrate the body.

So, if you have a trip to Tuscany in July or Sedona in August, taking a few electrolyte tablets along may help you adjust and stay hydrated on your journey. There are also some folks who may want to steer clear of these products. For example, while the added sugar and sodium in many of these supplements may help some fuel their runs, those with diabetes or high blood pressure need to be cautious about adding these supplements to their water.

Short answer: Nope. That said, in moderation, hydration supplements can be helpful. Remember, electrolytes sodium, magnesium, and potassium also appear in food sources such as yogurt, apricots, and pumpkin seeds. If you check the labels of many electrolyte powders, you may notice added sugar.

In most cases, electrolyte powders are a bonus—not a necessity—in your diet. This condition can be life-threatening. It can be the result of fluid loss from excessive sweating or diarrhea, and it needs to be treated right away, potentially with intravenous IV fluid or an oral rehydration solution ORS.

It is also possible for blood sodium levels to be too high, which can cause high blood pressure hypertension. It is typically the result of eating too much salt. This is a very common problem among those who consume a typical Western diet, as sodium is one of the main pillars of ultra-processed food and fast food.

Similar to sodium, potassium helps to regulate fluid, and it is essential for muscle and nerve function. It also helps to regulate heart rate. Too little potassium in the blood is known as hypokalemia, and too much is known as hyperkalemia. Magnesium has many health benefits. Your body needs magnesium to help with brain function, heart rate, and nerves.

It also helps muscles to relax after muscle contractions and can assist with alleviating muscle cramps associated with exercise. Additionally, it plays a crucial role in sleep. Magnesium supplementation has been shown to improve insomnia in the elderly.

Chloride is the negatively charged ion of the chemical chlorine. Your body needs it to regulate blood pressure and volume as well as the balance and pH of bodily fluids.

It is most commonly found in table salt, i. sodium chloride. It works with sodium and potassium. Zinc helps to regulate metabolism as well as immune system function. It plays a key role in wound healing , and zinc deficiencies are associated with skin lesions and impaired healing.

Additionally, zinc is important for our senses of taste and smell. While each electrolyte has its own purpose, they all depend on each other for optimal functioning. For example, sodium and potassium work together to regulate blood pressure. Higher levels of sodium will increase blood pressure, while higher levels of potassium will decrease blood pressure.

They both must be present in the proper ratio for optimum blood pressure levels. Magnesium and calcium, another pair of electrolytes, also work with each other. Magnesium is necessary for calcium absorption.

You probably know that calcium is important for bone health, but magnesium allows calcium to be deposited in our bones. However, this does not necessarily mean we need to take them at the same time. In fact, taking large amounts of several minerals at once can actually hinder absorption.

This is why it is so important to avoid electrolyte imbalance. There are countless more examples of electrolytes depending on each other to do their jobs, as well as the opposite: electrolytes that hinder the absorption of other electrolytes.

For example, calcium inhibits iron absorption, so it is important not to take them at the same time. Electrolytes are intimately linked with hydration.

They are in your bodily fluids, which of course are more than just water. This is why drinking water by itself is often not enough to relieve dehydration.

It's no secret that hydration is key to a solid workout routine. After all, water is required for lubricating your joints and regulating your body temp via sweating, both of which are vital during exercise, according to the Mayo Clinic.

But as it turns out, staying hydrated isn't just about drinking actual water; proper hydration relies on electrolytes, too. Electrolytes especially sodium and chloride regulate how fluids move in and out of your cells, ultimately affecting the amount of water in your body and overall hydration status, according to a article.

Without enough electrolytes in your system, it's impossible to stay optimally hydrated. Electrolytes most notably, potassium , sodium, and chloride directly contribute to the action of nerve cells, aka neurons, according to a scientific article. Nerve cells are in charge of sending signals throughout the body, and they control a variety of processes , including those that affect how you think, feel, act, and move, according to the National Institute of Neurological Disorders and Stroke.

Electrolyte imbalances can potentially damage nerve cells, leading to issues such as headache, confusion, irritability, and muscle cramps, according to a study.

Whether you're squatting during barre or sprinting up a hill, your muscles contract each time you move. These contractions rely on electrolytes such as magnesium and calcium, according to the NLM.

Without them, your muscles won't be able to properly function and relax. This may lead to issues such as muscle cramps and twitching, making it difficult to exercise and recover.

To avoid electrolyte imbalances, you can get electrolytes from foods and fluids. However, not all sources are created equal, and whether or not you should take electrolyte supplements depends on the type and intensity of your workouts.

If you're doing casual, low-key workouts, there usually isn't a need to add electrolyte supplements to your diet, says Pasquariello. That's because lighter workouts are unlikely to cause electrolyte losses that are high enough to warrant significant replenishment, she notes.

But if you've done an extensive workout think: 90 minutes or more ,you worked out in hot weather, or your intense workout left you dripping in sweat, you might be moderate to severely dehydrated. In those scenarios, consider sipping on electrolyte-containing fluids instead of water, suggests Pasquariello.

While the exact amount of electrolytes needed will vary depending on your body, your sweat content, and the weather, a good rule of thumb is to aim to replace the amount of sweat lost during the workout and FYI, you can lose anywhere from 0.

This will ensure you're replenishing the electrolytes you lost during the workout and preventing electrolyte imbalances. Luckily, there are plenty of ways to get your necessary dose of electrolytes:. Most folks can get all of their electrolytes through food sources alone, says Pasquariello. Fruits and veggies — such as bananas, avocado , watermelon , and leafy greens — are especially great sources, she says.

Coconut water is a natural source of electrolytes, says Pasquariello. It also includes naturally occurring sugars, which are excellent for providing a bit of quick energy as well, she adds.

Sports drinks, such as Gatorade, are flavored drinks that contain carbs, vitamins, electrolytes, and other minerals. But these beverages tend to be high in sugar and calories, notes the Centers for Disease Control and Prevention. That high sugar content may not be ideal, depending on your personal health goals.

With that in mind, a sports drink may be helpful for replenishing electrolytes if you've vigorously exercised for more than 60 minutes, according to the Harvard School of Public Health. But otherwise, you can just stick with water.

If intense workouts such as marathon training are part of your usual routine, consider electrolyte tablets, such as Nuun, or powders.

In modern Eectrolytes, staying hydrated Bejefits feel like a big ask. Electrolytes benefits of us know drinking Electrolytes benefits H2O is important, but Outdoor Fitness Equipment do electrolyte powders fit into benrfits picture? Experts explain. Recovery Nutrition and Sleep human body depends on three Electrolutes electrolytes to Electrolytes benefits Electrolyte which helps beneits absorb nutrientsmagnesium tasked with converting nutrients into energyand potassium which works closely with sodium and plays a critical role in heart health. While regular old tap water contains trace amounts of electrolyteshydration supplements, like electrolyte powders, deliver higher doses of these minerals. The sodium in these products may also stimulate thirst and prompt you to grab your water bottle more often, Electrolytes benefits, adds Boufounos. Minimal studies have been conducted on the effects of these dietary supplements, but past research on sports drinks may be used to understand their efficacy.