It seems like ever since Gatorade debuted its neon-coloured beverages back in 1965, athletes and fitness fanatics have been obsessed with the idea of getting enough electrolytes during their workouts. Today, sports drinks are just one of the countless ways to get your fill. The supplement aisle is filled with hydration tablets, gummy chews, gels, and even pills.
What are electrolytes, exactly?
Electrolytes, which are found in sports nutrition products as well as whole foods like bananas and sweet potatoes, are minerals that have an electric charge. Once they're in your body, they have two primary jobs: They balance the amount of water in your body to help your cells function properly, and they spark nerve impulses. “These impulses allow muscles to contract, which keeps the heart beating and the body moving,” explains dietitian Allison Childress.
They also help us stay hydrated. When we sweat, we lose water along with electrolytes like sodium, potassium calcium, magnesium, phosphate, and chlorine. Without enough of these minerals in your body, you won't be able to retain the water you're chugging during workouts or on a hot day, which could lead to dehydration.
Signs you might need more electrolytes
If you’re dehydrated, you’re probably low on electrolytes too. So take notice of signals that indicate you need to take in more water and electrolyte-rich foods. Dark-coloured pee or peeing less often are two telltale signs. Headache, fatigue, and rapid heartbeat can also be symptoms of dehydration, Duszak says.
If you want to figure out whether you need to replenish your electrolytes after a workout, hop on the scale before and after exercising. If you’ve lost 2 percent or more of your body weight, there’s a good chance you’re dehydrated and could use some H2O and electrolytes, Duszak says.
Still not sure if you’re refueling properly?
Consider meeting with a registered dietitian who specialises in sports nutrition. Your dietitian can assess your workouts to help you get a better handle on your electrolyte loss-and recommend the best ways to replenish your stores.
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