Bill Sias MPHC, Pn1, FMSC2, YBT, FCS, M-CPT
You’ve probably heard the word “electrolytes” thrown around in fitness conversations, seen it plastered on sports drink bottles, or maybe even heard it on a random health commercial. But what are electrolytes really, and why are they so essential for our bodies to function properly? Let’s break it down.
What Are Electrolytes?
At their core, electrolytes are minerals that carry an electric charge when dissolved in water. These include sodium, potassium, magnesium, calcium, and a few others. That electric charge is important because it helps conduct electricity in the body, which is needed for several critical functions like muscle contractions, nerve signals, and maintaining hydration.
Think of electrolytes as the “messengers” in your body that help your cells communicate and do their job efficiently. Without them, many of the basic processes that keep us alive—like our heart beating, muscles moving, and brain functioning—wouldn’t happen properly.
What Do Electrolytes Do?
Electrolytes are like the unsung heroes of bodily functions. Here’s what they do:
- Keep Muscles Moving
Ever felt a muscle cramp? That’s likely due to a lack of electrolytes, specifically sodium or potassium. These minerals help muscles contract and relax properly. When you don’t have enough, your muscles get stuck in that cramped, uncomfortable state. - Hydration Regulation
Water and electrolytes go hand in hand. While drinking water is important for hydration, electrolytes ensure that the water you consume gets to the right places. Sodium, for example, helps control water balance in your cells. Without enough sodium, your cells can either shrivel up like raisins or swell up like balloons—not ideal either way! - Nerve Function
Your brain and nerves communicate through electrical signals, and guess what enables those signals? Electrolytes. They help transmit messages from your brain to different parts of your body. Whether it’s picking up a barbell or putting down your fork after a meal (looking at you, “Fork Putdowns”), those signals need electrolytes to get through. - pH Balance
Your body works hard to maintain a specific pH balance, and electrolytes help regulate that balance. If your pH swings too far in one direction, you can experience fatigue, confusion, or more serious health problems. Electrolytes keep you steady.
When Do You Need More Electrolytes?
Electrolytes are always at work, but sometimes your body needs more than usual. Here are some situations where you need to be mindful of replenishing them:
- During Exercise: When you sweat, you lose not only water but also sodium, potassium, and other electrolytes. For workouts that last over an hour or are particularly intense, you’ll want to replenish those lost electrolytes.
- After Illness: Vomiting or diarrhea can lead to a major loss of fluids and electrolytes, which can quickly lead to dehydration.
- Hot Weather: If you’re outside in the heat for long periods, you’re sweating more, and that means you’re losing more electrolytes.
How to Get Electrolytes
You don’t need to down a sugary sports drink to get your electrolytes. While those can help in a pinch, there are better ways to keep your levels up:
- Natural Foods: Leafy greens, bananas, avocados, and nuts are all rich in electrolytes like potassium and magnesium.
- Salt: Regular table salt contains sodium, which helps with hydration balance. You don’t need to overdo it, but if you’re sweating a lot, adding a little more salt to your food can help.
- Supplements: There are various electrolyte powders or tablets you can add to water, obviously we like LMNT.
The Takeaway
Electrolytes are essential to keeping your body running smoothly. From staying hydrated to keeping your muscles and brain functioning properly, they do more than we realize. So next time you’re in the gym, working through a powerlifting program or just hitting a cardio session, remember: electrolytes are the quiet but powerful support system keeping everything in check. Keep them balanced, and your body will thank you!