So, what are electrolytes?

Electrolytes are minerals that carry an electrical charge when dissolved in body fluids. Some of the most important include sodium, potassium, chloride, calcium and magnesium. They play important roles in the body, including helping to regulate fluid balance and supporting normal muscle and nerve function.

What Happens When We Exercise?

When we exercise, our bodies produce heat. Sweating helps cool us down, but sweat contains both water and electrolytes, particularly sodium and chloride. The amount we lose can vary  from person to person. Someone exercising intensely in hot weather, may lose more fluid and sodium, than someone taking a gentle walk in cooler conditions.

Research has found substantial variation in sweating rate, and sweat sodium concentration between individuals. Factors such as exercise, environment and other individual characteristics, vary the amounts. (PubMed)

Do We Need To Take Extra Electrolytes?

Yes, sometimes we need to take electrolytes, but not for every workout.

For many people doing a shorter or moderate workout, particularly in cooler conditions without heavy sweating, water alongside a balanced diet will generally be sufficient.

Electrolyte replacement may become more useful when you’re:

• exercising for longer periods;
• exercising intensely;
• sweating heavily; or
• exercising in hot or humid conditions.

Endurance activities such as long-distance running, cycling and hiking can result in greater fluid and electrolyte losses. As mentioned above, research also shows that sweat losses can vary considerably between different sports and individuals. (PubMed)

On longer hikes, for example, fellow hikers and I often take at least one bottle containing water mixed with an electrolyte powder. There are plenty of flavours to choose from!

Water or Electrolytes?

For everyday exercise, water is a great place to start.

If you’re doing a long or particularly sweaty workout, an electrolyte drink can help to replace some of the sodium, and other electrolytes, lost through sweating. You don’t necessarily need an expensive specialist product either.

Electrolytes are also found naturally in many foods and drinks, and a balanced diet provides most people with the electrolytes they need.

One review of exercise hydration found that, for exercise lasting less than about 90 minutes, water can generally be sufficient for fluid replacement, although individual needs vary.

And remember, more isn’t always better.

Drinking excessive amounts of fluid during prolonged exercise can dilute the sodium concentration in the blood and contribute to exercise-associated hyponatremia (low salt in your blood), which can be a serious condition. The goal isn’t to drink as much as possible, instead it’s to drink appropriately for your activity and circumstances. (PubMed)

What About Sports Drinks?

Sports drinks can contain a combination of water, carbohydrates and electrolytes, and their usefulness depends on the type and duration of exercise.

Research examining different sports drinks and water during prolonged exercise suggests that, drink composition can affect hydration responses, but this doesn’t mean that everyone needs a sports drink for every workout. (PubMed)  For a short walk or everyday workout, plain water may be all you need.

For a long hike, endurance event or particularly sweaty workout, an electrolyte-containing drink may be more appropriate.

The Takeaway

Hydration doesn’t have to be complicated.

Stay hydrated, listen to your body, and consider electrolytes when your workout demands them.

For a short, everyday workout, water will usually do the job. For longer, harder or particularly sweaty sessions, electrolytes may have a useful role in replacing some of the minerals lost through sweating.

If you’d prefer not to buy packaged electrolyte products, some foods and drinks naturally contain electrolytes, including coconut water, milk and fruit juices.

The important thing is to drink appropriately for your activity, your environment and your individual needs.

Also, don’t forget to take your water with you when you exercise 💧

Hydrate. Strengthen. Go.

Disclaimer

The information provided in this article, and on this website, is for general educational and informational purposes only. It is not intended to replace medical advice, diagnosis or treatment from a qualified healthcare professional.

If you experience rapid or unexplained weight loss or weight gain, persistent abdominal swelling or bloating, significant changes in your bowel habits, abdominal pain, or any other symptoms that concern you, please speak to your doctor.

If you are new to exercise, have an existing medical condition, are taking medication, or are unsure whether a particular exercise, diet or weight-loss approach, is suitable for you, speak to your doctor or another appropriately qualified healthcare professional, before starting or changing, your exercise programme.

Research is continually evolving, and individual responses to diet, exercise, sleep and weight loss, can vary considerably.

Research & Further Reading

• Sweating Rate and Sweat Sodium Concentration in Athletes: A Review of Methodology and Intra/Interindividual Variability — Baker, 2017. A review examining variation in sweating rate and sweat sodium concentration.
• Explaining Variation in Sweat Sodium Concentration — Baker et al., 2022. Examines individual, exercise and environmental factors associated with differences in sweat sodium concentration.
• Normative Data for Sweating Rate, Sweat Sodium Concentration, and Sweat Sodium Loss in Athletes — Barnes et al., 2019. Provides data on sweating and sodium loss across different sports.
• Water and Electrolyte Requirements for Exercise — Latzka & Montain, 1999. A review of fluid and electrolyte requirements during exercise.
• Statement of the Third International Exercise-Associated Hyponatremia Consensus Development Conference — Hew-Butler et al., 2015. Provides consensus guidance concerning exercise-associated hyponatremia and fluid intake.

The Hydrating Effects of Hypertonic, Isotonic and Hypotonic Sports Drinks and Waters During Continuous Exercise — Rowlands et al., 2022. A systematic meta-analysis examining hydration responses to different drinks during continuous exercise.