Is the success of electrolyte supplements justified?

The list of health tips never seems to end. You no longer just need to drink water, you also need to replace electrolytes. Some bottled drink companies will use this excuse to sell you blue or green sugary liquid. The question is: do you need electrolytes? Is it better to drink an electrolyte drink than to drink water?

What are electrolytes and what are they used for?

Electrolytes are essential minerals found in blood, sweat and urine. These minerals can be obtained through foods and drinks. The main electrolytes in the body are sodium, potassium, magnesium, phosphate, chloride and bicarbonate.

Why are they called electrolytes? Because we are not talking about chemical elements, but about ions, that is, atoms which, once dissolved in water, have gained or lost electrons. Think about salt, sodium chloride. When dissolved in water, it separates into a sodium ion Na+, which is missing one electron, and a chloride ion Cl-, which is missing one electron. These ions can be easily separated by applying an electric current, i.e. by electrolysis.

Electrolytes are very important in the body for regulating osmosis, the balance of fluids inside and outside cells, particularly chloride. Additionally, sodium and potassium ions are needed to generate the “electrical signals” that make neurons work and so that nerves can send signals to muscles to move.

If we lack electrolytes or there are too many, the body stops functioning properly. Lack of sodium or magnesium can lead to neurological consequences such as seizures

For example, sodium also controls blood pressure, and magnesium is involved in more than 300 chemical reactions in the body, including maintaining a stable heart rate, blood sugar levels, and strong bones.

If we lack electrolytes or there are too many, the body stops functioning properly. Lack of sodium or magnesium can lead to neurological consequences such as seizures. Abnormalities in potassium, calcium, and magnesium can cause fatigue, lethargy, and muscle weakness. If the lack (or excess) of electrolytes is severe, it can lead to cardiac arrest or even death.

electrolyte imbalances

Dehydration is the main cause of electrolyte deficiency. Under normal conditions, we all lose body water daily through sweat, breathing, urine, stool or tears. In a healthy person, this water is replenished by drinking fluids and eating foods that contain water, such as fruit. “Electrolytes are necessary, but if we have a normal diet we will have everything we need,” explains Dr. Jordi Ibáñez Palomo, specialist in nutrition and sports medicine at the Planas Clinic in Barcelona.

If we stop eating and drinking for a long time, if we expose ourselves to excessive heat and sun, or if a person experiences fever, diarrhea or vomiting, dehydration can occur. The body loses water and with it essential electrolytes, like sodium and potassium. In other cases, dehydration may be caused by medications, such as diuretics, that deplete body fluids and electrolytes, or by kidney disease, cardiovascular disease, or cancer.

Whatever the cause, dehydration should be treated as quickly as possible by replenishing water and electrolytes. “It is true that when there is a loss of electrolytes due to sweating, for example during a marathon or in very hot weather, electrolytes are necessary to prevent cramps and replace those lost,” explains Dr. Ibanez. “It’s a balance, what goes in means what comes out, if what comes in is within the normal range, the balance is maintained,” he says.

Electrolytes are necessary, but if we eat normally we will have everything we need

Dr. Jordi Ibánez Palomo
— specialist in nutrition and sports medicine

How to replenish electrolytes

For example, if we have had food poisoning and diarrhea that has left us dehydrated, it is common for us to be prescribed a drink containing electrolytes, including sodium, potassium, magnesium, chlorides, calcium and phosphorus . Here are the recommended daily intakes for an adult of each of them:

These are relatively small amounts. We get sodium and chloride from table salt and naturally occurring salt in foods. But we can also get electrolytes from a multitude of foods. Here are some of the richest in electrolytes:

After 60 to 90 minutes of intense exercise, the body begins to lose significant amounts of water and electrolytes, such as sodium, potassium and magnesium, through sweat.

When are electrolyte drinks needed?

It is very rare that we find ourselves in situations that put our hydration and electrolytes at risk. In general, drinking water is enough to replenish fluids, and the electrolytes we get from food cover our needs. “It’s like anything, electrolytes can cause problems if they are lacking, but taking more does not give us any benefit,” explains Dr. Ibáñez.

Things change when we exercise. Endurance sports such as marathons, triathlons, long-distance cycling and activities such as football, tennis or rugby, where continuous efforts are made for more than an hour. After 60 to 90 minutes of intense exercise, the body begins to lose significant amounts of water and electrolytes, such as sodium, potassium and magnesium, through sweat. This is particularly critical in extreme weather conditions (such as the record summers of recent years) or when appropriate rehydration breaks are not taken, increasing the risk of muscle cramps, fatigue, dizziness and decreased performance.

In these cases, a drink containing electrolytes can help us replenish levels more efficiently and comfortably. But keep in mind that electrolyte drinks are not the same as sports drinks. These contain electrolytes, but also high amounts of sugar and other things we don’t need, like blue or orange coloring. A drink with the right amount of sodium, potassium, and magnesium is a healthier, sugar-free option.

It’s like anything, electrolytes can cause problems if they’re lacking, but taking more doesn’t give us any benefit.

Dr. Jordi Ibánez
— specialist in nutrition and sports medicine

If we don’t want to drink from the blue bottle, there are pills that dissolve in water and contain the electrolytes necessary for intense physical activities. Again, it’s a good idea to look at the composition. Although glucose can help with the absorption of electrolytes, we generally don’t need it and it can cause sugar spikes. “The most important thing for health is lifestyle, especially physical activity and proper nutrition,” says Dr. Ibáñez. “In addition, there are fads and commercial interests of many companies that sell all types of supplements,” he adds.

An alternative is to make your own electrolyte drink at home. There are many different recipes – again, be careful with the sugar – but one can be made with these quantities for one liter of water:

Either way, if you don’t exercise a lot, eat well, and drink water, chances are your electrolyte needs are covered and sports drinks are an unnecessary expense. .

* Darío Pescador is editor and director of Quo Magazine and author of the book the best of yourself Published by Oberon.