“Electrolytes are electrically charged minerals that regulate lots of the capabilities of our physique,” says sports activities dietitian Hillary Ake, MS, RD, CSSD.
Your cells use electrolytes — which embody calcium, chloride, magnesium, phosphorus, potassium, and sodium — to spark {the electrical} costs your muscle tissue have to contract. These electrical costs additionally help many chemical reactions, together with those that assist your physique keep wholesome fluid ranges.
You possibly can normally get all of the electrolytes you want from meals. However since you lose electrolytes by means of physique fluids like sweat, you may profit from supplementing with them earlier than and through train, says sports activities nutritionist Sarah Koszyk, MA, RDN, NBC-HWC. That is very true in case you’re doing a exercise that lasts multiple hour or takes place in a heat or scorching setting.
“Electrolytes can stop muscle cramping and help muscle perform, coronary heart well being, and blood-pressure regulation by supporting blood movement all through the physique,” Koszyk says. A complement may also assist replenish electrolytes after a bout of vomiting or diarrhea.
A sports activities dietitian will help you establish the suitable option to complement on your private wants, however usually talking, each 8 ounces of an electrolyte fluid ought to include 150–180 milligrams of sodium (which is normally within the type of sodium chloride) and 60–75 mg of potassium to revive your physique’s fluid steadiness, says Elizabeth Shaw, MS, RDN, CPT.
Koszyk recommends avoiding electrolyte dietary supplements that include added sugars, dyes, or components.
Combine an electrolyte powder into plain water, or choose an electrolyte-enhanced sports activities drink.
Be taught Extra
Hearken to “Why Do You Want Electrolytes for Hydration?”
Learn “What Are Electrolytes?”
