Tired of those mid-session fades and muscle cramps? Stuck feeling fatigued even days after your workout? Healthy hydration might just be the solution for you.
You've probably heard of electrolytes as a must-have hydration supplement for working out, but how exactly does it differ from just drinking water? From the science-backed benefits of electrolytes, to the best electrolyte supplements currently available in the market, we explain it all for you below.
What are electrolytes and how do they work?
Electrolytes are minerals that play a vital role in essential functions like hydration, nerve signalling, and muscle contraction in your body. They carry a small electric charge that when dissolved in water or in the body, trigger muscle contractions and nerve signals.
Electrolytes work by dissociating into two electrodes, positively charged cations and negatively charged anions, which in fluids are able to conduct electricity. Through this process, they're able to help maintain fluid balance and also generate electrical impulses for nerve transmission and muscle activity, helping regulate the heartbeat as well.
Examples of key minerals considered electrolytes include sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate. As a result, you'll often find that electrolyte supplements are often made up of these mineral ingredients.
Benefits of electrolytes for hydration and health
While electrolytes are naturally occurring in the body, it doesn't hurt to add more, especially if you're sweating and expelling water from your body constantly through exercise or on a hot day. In fact, a 2023 study from the US National Library of Medicine cites that research suggests electrolytes may help support hydration during exercise, while also may help support hydration and general wellbeing during intense exercise or heat stress.
Here's a more detailed breakdown of the health benefits of electrolytes:
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Hydration support: Electrolytes may help support fluid balance. Consuming electrolytes before or during exercise may help support general hydration and comfort.
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Improved performance: Electrolyte drinks may help maintain hydration during exercise, which can support general physical comfort and endurance.
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Muscle and nerve function: Electrolytes carry electrical charges involved in normal muscle and nerve activity, and maintaining adequate electrolyte levels may help support general physical comfort during exercise.
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General wellbeing: Staying well-hydrated may help support general mental wellbeing as part of a balanced daily routine.
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Recovery support: Replenishing electrolytes after exercise may help support general hydration and wellbeing as part of a recovery routine.
Electrolytes during illness and health conditions
You might think that electrolytes are best used for performance, and while that's certainly the case, electrolytes may help support hydration and general wellbeing during periods of increased fluid loss.
Maintaining adequate hydration during periods of increased fluid loss - such as hot weather or intense exercise - is important for general wellbeing. Staying hydrated may help support general wellbeing during periods of increased fluid loss.
People with specific health conditions should consult their healthcare professional about their hydration needs. Sports drinks with electrolytes can be helpful with maintaining hydration levels during lengthy and endurance-based training for people with diabetes, although sugar-free supplements are preferable.
Electrolytes vs. regular water
It's all well and good for electrolytes to help keep the body hydrated, but how is that any different from just regularly drinking water? Well, although there are certainly pros and cons, electrolytes outperform water for rapid rehydration, especially during exercise. Below's a break down:
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Feature |
Electrolyte supplements |
Regular water |
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Purpose |
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Speed |
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Presence of minerals |
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Risks |
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What are the best electrolyte supplements?
While the best electrolyte supplements largely depend on the specific ingredients and formulations you're looking for, there are a few top electrolyte supplements in the market that can fulfill your needs.
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Product |
Best for |
Key ingredients |
Where to buy |
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Emrald Labs Hydration Pro |
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Emrald Labs Electrolyte+ |
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Emrald Labs Electrolyte Gummy |
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BSC Electrolyte+ Hydration Mix |
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R1 Lytes |
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Optimum Nutrition Amino Energy Electrolytes Sparkling Cans |
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Dr. Hydrate |
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Choosing the right electrolyte supplement for you
When choosing the right electrolyte supplement for you, there's a few factors to consider:
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Balanced minerals: Not all electrolyte supplements contain the full spectrum of electrolytes (sodium, magnesium, calcium, etc.) so make sure to choose one that includes all if not most in their ingredients list for a balanced minerals supplement
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Dietary requirements: Depending on your dietary preferences, you may want to look for sugar-free, keto, or low-carb electrolyte supplement options
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Form: How you'll be consuming the electrolytes (e.g. powder, capsules, gummies, ready-made drink)
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Mixability: How conveniently mixable the electrolytes powder is
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Taste: Available flavours or unflavoured
Electrolytes explained: FAQs
How can I tell if I need electrolytes?
Although there's no fool-proof way to tell, you may need an electrolytes boost if you're experiencing persistent signs of fatigue, cramps, or dark urine, especially after intense exercise or heavy sweat.
Are electrolytes just salt and water?
No, electrolytes contain multiple charged minerals beyond sodium that can help replenish your body and enhance performance, including magnesium, calcium, potassium, and more. These minerals work together to balance your body's fluids.
What is the best source of electrolytes?
The best source of electrolytes can vary depending on your level of physical activity. For normal day-to-day, whole foods and natural drinks like coconut water, bananas, spinach, and avocados are a great source of electrolytes. For athletes who are training and sweating heavily, electrolyte supplements are the best for rehydration and replenishing electrolytes.
Can you get electrolytes from a natural source?
Yes, you can easily get electrolytes from natural sources like fruits, vegetables, dairy, and nuts. Bananas, avocados, spinach, and kale in particular are high in potassium and magnesium and can provide your body with natural electrolytes.
Are electrolytes naturally occurring in my body?
Yes, electrolytes are naturally occurring in your body as essential minerals in your blood stream, cells, tissues, and fluids. Approximately 60% of your body is water carrying charged ions (electrolytes) with minerals such as sodium, magnesium, potassium, chloride, calcium, phosphate, and more.
Still have questions about electrolytes and their role in hydration? Our friendly customer service team has all the answers you're looking for - get in touch via phone or email.
