Keep in mind that all electrolytes work together to maintain fluid balance in the body at rest and during physical activity, so be sure to educate your clients on all electrolytes, rather than focusing on only one or two. Table 1 lists common food sources, deficiency symptoms, and recommended intakes of electrolytes.

One commonly held myth is that muscle cramping in active individuals is due to the loss of potassium; however, the amount of potassium in sweat is likely too low for this to be the culprit. Muscle cramping due to electrolyte imbalance is more likely associated with the loss of high amounts of sodium through sweat.

Therefore, replacing sodium is important to maintain electrolyte balance for physically active individuals who experience high losses of sodium through sweating. How much electrolytes are lost through sweating? Should they be consumed before, during or after exercise?

Electrolyte losses vary greatly among active individuals depending on total sweat losses and sweat electrolyte concentration.

Individual sweat rate and therefore sweat loss also varies between individuals and is determined by length and intensity of exercise, body composition, clothing and environment. Some individuals are considered salty sweaters, meaning the sodium concentration of their sweat is higher than average.

This amount is typically determined by genetic predisposition, diet, sweat rate and heat acclimatization. It is important to note that dehydration can increase the sweat concentration of sodium and potassium. A general rule of thumb is to never begin a workout session thirsty or dehydrated.

One way to assess hydration status prior to a workout is by looking at urine color. Ideally, urine color should be pale yellow. In addition, as individuals become more acclimatized to a hot environment, they adapt by improving their ability to reabsorb or hold on to sodium and chloride, resulting in decreased loss of electrolytes via sweat.

Currently there is no recommendation for electrolyte intake before exercise. A sports drink that includes both carbohydrates and electrolytes is recommended for exercise sessions lasting longer than 60—90 minutes.

The sodium in a sports drink helps the body absorb and retain the fluid and utilize the carbohydrate. In these situations an endurance-specific sports drink with higher amounts of electrolytes is recommended. Drinking plain water after high-intensity or long-duration exercise is not always effective for rehydration.

For water to be retained it needs to be consumed with foods that contain sodium and other minerals. Recovery foods and beverages containing plentiful amounts of sodium include mixed nuts, baked potato chips, pretzels, pickles and crackers.

If foods containing sodium are not readily available, a sports drink or bar can be used to replace electrolytes. Some of the sports drinks provide fluid and electrolyte intake with a low amount of carbohydrate, while others supply carbohydrate to meet recommended amounts in addition to the fluid and electrolytes.

Some of the products are ready-to-drink formulas available in a bottle, while others are powder mixes sold in bulk or individual servings that are added to water. A newer option is offered in a portable electrolyte tablet form that is dissolved in water. The following categories are designed to help navigate the variety of electrolyte replacement options:.

This category includes most of the newer portable hydration tablets and electrolyte capsules, which provide no calories. Products in this category that do provide carbohydrate are often flavored with alternative sweeteners e. The electrolyte-specific capsules are useful during longer-duration exercise sessions and competitions in a hot environment, particularly for individuals who have a high sodium sweat concentration and high sweat losses.

These products are typically taken along with a traditional sports drink to increase overall electrolyte consumption. Examples: Nuun Active Hydration, Zym Endurance Tablet, Elixir, Powerbar Electrolyte Sticks, Thermolytes, Thermotabs, Lava Salts, Endurolytes, Sportaktive Portable Electrolyte Mix.

This category includes familiar sports drinks, as well as some new options designed to provide fewer calories. These products provide appropriate amounts of carbohydrates and electrolytes to prevent glycogen depletion and maintain fluid balance when exercise sessions and competitions last 45— minutes.

Examples: Accelerade, Accelerade Hydro, Clif Shot Electrolyte Replacement, Cytomax, G2, Gatorade, Powerade. This category includes products for individuals participating in exercise sessions and competitions lasting longer than — minutes.

These products are designed to help offset higher sweat losses and may prevent muscle cramping. Examples: First Endurance Electrolyte Fuel System EFS , Gatorade Endurance Formula, Luna Electrolyte Splash, Hammer Motor Tabs, Powerbar Endurance Sports Drink.

Once a product is chosen, it is important to determine the appropriate amount to consume. Table 2 includes detailed information regarding the composition and calorie content of different replacement options. All values of nutrients are given per 8 ounces of fluid 1 cup or ~ ml. As a reference, most standard water bottles that fit in bike cages hold approximately 16 ounces of fluid 2 cups.

Always check the label on premixed drinks for the serving size and nutrient amounts. Carrie is training for her first marathon. As part of her training she runs three times per week, including two short runs during the week 20—60 minutes and one long run on the weekend one to four hours.

What recommendations would you give to Carrie to help her meet her fluid and electrolyte recommendations and avoid muscle cramps? She should take in 16—24 ounces of water two to three hours before her run so she starts off well hydrated.

She should take in 16—24 ounces of an electrolyte-replacement drink with or without calories, two to three hours before her run. During a long run lasting one to two hours, she should consume an electrolyte-replacement drink with or without calories.

For long runs lasting longer than two hours, Carrie should consume an electrolyte-replacement drink with calories to prevent glycogen depletion. For long runs lasting longer than three hours, Carrie should choose an endurance-specific sports drink in order to consume the necessary extra electrolytes.

To promote rehydration and glycogen replenishment after long runs, Carrie should drink an electrolyte replacement drink with calories or drink water along with eating salty, high-carbohydrate foods. It is important for fitness professionals to understand the role electrolytes play in maintaining fluid balance before, during and after exercise.

Furthermore, the ability to navigate electrolyte replacement recommendations and options is necessary to educate and answer client questions related to hydration and performance.

This is especially true as more commercial sports nutrition products become available to consumers. Burke, L. and Deakin, V. Clinical Sports Nutrition. Australia: McGraw-Hill. Dunford, M. Sports Nutrition: A Practice Manual for Professionals, 4th ed. USA: American Dietetic Association.

Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington D. Dietary reference intakes for water, potassium, sodium, chloride, and sulfate.

Murray, R. and Kenney, W. Sodium balance and exercise. Current Sports Med Reports Suppl , 7, 4, S1—S2. Sallis, R. Fluid balance and dysnatremias in athletes. Current Sports Med Reports Suppl , 7, 4, S14—S Sawka, M. ACSM position stand on exercise and fluid replacement. Shawn Dolan, Ph.

She teaches primarily in the Fitness Option and consults as a sports dietitian for Olympic Training Center in Chula Vista, Calif. Her research focuses on the role nutrition and exercise play in the health and performance of endurance athletes and fitness professionals. Once you finish a workout, you should move quickly to replenish the electrolytes and liquids you lost during your workout.

We also love having a post-workout smoothie chock full of our electrolytes and electrolyte-dense foods—banana, spinach, raspberry, and vanilla plant-based protein smoothie anyone?

Learn more in our downloadable TB12 Hydration Guide. Shop by Format Standard Tubs On-the-Go Packets. Shop by Format On-the-Go Packets Jars. Newsletter 0. Cookie policy I agree to the processing of my data in accordance with the conditions set out in the policy of Privacy.

Accept Decline. Your cart is empty Start shopping. Home TB12 What Do Electrolytes Do? Everything You Need To Know About Electrolytes. What Do Electrolytes Do? Hydration Tips: How To Drink More Water Reading What Do Electrolytes Do?

Everything You Need To Know About Electrolytes 4 minutes Next Try Our Hydrating TB12 Lemonade Refresher! By Bailey Hull Jun 17, Tags cat:hydration Daily Nutrition Hydrate Hydration wellness. Facebook Pinterest Twitter E-mail.

What are electrolytes? How to use electrolytes: At TB12, we recommend taking electrolytes before, during, and after exercising — and any other time that you need an extra burst of hydration throughout the day!

Therefore, supplements containing large amounts of sodium are generally not needed. The body loses sodium through urine and sweat and relies on the kidneys to adjust the amount of sodium that is expelled through the urine based on fluid levels in the body.

Potassium and sodium work in tandem to maintain the proper balance of fluids in the cells and the body, and magnesium is also used to regulate muscle contractions and help the nerves send and receive signals. The vast majority of Americans - about 98 percent - do not take in enough potassium from their daily diets, but imbalances most commonly occur as a result of chronic vomiting or diarrhea.

The body uses magnesium to perform more than cellular reactions, making it one of the most common minerals in the body. Despite the importance of magnesium, more than two thirds of Americans do not consume enough magnesium to meet the recommended guidelines as part of their daily diets.

Magnesium is used by the body to support a healthy, regular heartbeat, help make DNA, regulate muscle contractions, maintain healthy brain function, and perform many other functions. Dehydration occurs when the levels of fluids in the body become depleted because more fluid is lost than taken in, which can result in the body being unable to perform certain functions.

The age groups most likely to experience dehydration include older adults and young children, but dehydration can happen to anyone regardless of age. Most people believe they only need to drink water when they feel thirsty, but thirst is actually a sign of significant dehydration instead of early dehydration.

Common signs of dehydration include:. Dehydration can be very dangerous when it reaches severe levels. Signs and complications of severe dehydration include:.

Dehydration can be deadly if it is not properly addressed, and rehydration after experiencing severe dehydration requires careful medical care and attention in order to prevent the body from going into shock.

Luckily, dehydration can be prevented by paying attention to your fluid levels. Experts recommend sipping on small amounts of water throughout the day, typically two to three ounces at a time, instead of chugging large amounts of water all at once, and using an electrolyte supplement as needed.

Water is naturally hydrating and is usually enough on its own to rehydrate the body on a normal basis or after short bouts of activity. Drinking too much water without replacing electrolytes lost through sweat, urine, diarrhea, or vomiting can contribute to a dangerous condition called hyponatremia, which is a severe sodium imbalance in which the levels of sodium in the blood are too low to maintain proper function.

Hyponatremia can be fatal, so it is essential that people replace the electrolytes expelled by the body by using an electrolyte supplement that can help restore balance to levels of electrolytes and fluids in the body. Electrolyte drinks are helpful tools in the prevention of dehydration.

They serve to replace electrolytes that the body loses through sweat and urine each day and vomiting and diarrhea when we are sick. Most people are familiar with the use of electrolyte supplements and drinks during sports games or after a workout thanks to commercials for popular drinks, but there are many other ways to use electrolyte supplements that are unrelated to working out.

Electrolytes play a critical role in supporting the overall health and function of the body, as they are involved in maintaining a healthy and functioning brain, allowing the muscles to contract and function properly, and maintaining the overall balance of fluids in the body.

People who have an adequate intake of electrolytes are better equipped to maintain focus, perform cognitive tasks, and remember details, which can help improve performance both on and off the field.

Electrolyte supplements can also be useful in reducing the symptoms of a hangover after a big night out, as electrolyte levels are often depleted, causing dehydration.

Restoring the proper balance of fluids will reverse dehydration, reduce headache pain, minimize feelings of fatigue, reduce nausea, and minimize muscle and joint pain. When used for athletic performance, electrolyte drinks can give you the power to keep performing at your peak for longer by supporting hydration levels and can also help you recover from a tough workout more quickly.

Whether you should consume electrolytes before, during, or after your workout depends largely on the type of workout you are doing and how much you generally sweat.

But if you're training for a marathon or triathlon, your electrolyte balance should be on your radar. You can also opt for a higher sodium sports drink Pedialyte contains twice the sodium of Gatorade or add a little extra salt to your diet, he says. Since we tend to get enough salt in our lives if not way more than we need, according to the FDA , someone who isn't training for an athletic event might experience a type of electrolyte imbalance caused by having too much sodium compared to potassium, says Matheny.

With this type of imbalance you might experience nausea, vomiting, and diarrhea as your body tries to get rid of the extra sodium, he says. If you'd like to keep your levels in check, you can ensure your potassium is balanced post-workout by noshing on a banana or a serving of spinach.

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Same if your eyes burn when sweat runs into them. If you work out very often at high intensities that cause you to sweat, using electrolyte packets can help optimize your fluid absorption. Electrolyte drinks with carbohydrates, oftentimes in the form of sugar, can also be particularly helpful for those who are working out for more than an hour and need the extra energy, says Samuel.

Generally, the more you sweat, the more electrolytes and fluids you need. If you consume too many extra electrolytes, it could increase your likelihood of fluid retention, which in turn can raise your blood pressure, says Dr. This can be even more problematic for people who have hypertension and are more sedentary.

General sports nutrition recommendations are to take in anywhere from to milligrams of sodium per hour of exercise, Samuel says. But salty sweaters can stand to take in even a little more—upward of 1, milligrams of sodium per hour. So these packets are really more suited toward people who are in an electrolyte deficit, especially a sodium one.

Based on the above calculations, this would mean that a person could drink 1 packet of Liquid IV plus 16 ounces of water and be adequately hydrated for an hour workout.

One way you can calculate how much fluid you actually need to replenish is to weigh yourself before and after your workout. The difference is the amount of water you lost, Dr.

Pryor says. And of course, you should avoid this method entirely if weighing yourself is in any way triggering. Learn more about how to rehydrate after a tough workout. Many also tout better performance, less fatigue, and immune support.

Do these packets really help all that as well? As we mentioned, many electrolyte packets, powders, and drinks contain ingredients apart from just electrolytes, like carbs or sugar, caffeine, and vitamin C. So it's difficult to tease out which ingredient is responsible for which effect.

Other research, though, has supported the benefits of specific ingredients, like vitamins, carbs, or caffeine, to an extent. Similarly, according to a position stand in the Journal of the International Society of Sports Nutrition , caffeine improves muscle endurance, speed, and strength, as well as decreases fatigue.

And when caffeine and carbs are combined, it produces an even better increase in endurance performance than carbs alone, according to the same position piece. As for immunity? Bottom line? More research on electrolyte drinks still needs to be done, especially studies that look at which ingredients may be responsible for what effects, as well as more research with diverse groups of people.

In the meantime, though, tempering your expectations on what electrolyte packets can do for your exercise routine—above and beyond simply rehydrating you—can be helpful.

Remember, athletic performance is complex, and there are tons of things involved that play a part, from sleep to nutrition to training to genetics.

You can get plenty of electrolytes from food—and chances are, you probably already do. SELF does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.

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Most Popular. The Best Retinol Creams and Serums, According to Dermatologists. How should you use electrolyte packets? Tiffany Ayuda is a New York City-based editor and writer passionate about fitness, nutrition, health, and wellness.

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Is It Safe to Eat Potatoes That Have Sprouted an Unsettling Amount of Eyes? Drinking enough fluids will help to maintain your concentration and performance, increase your endurance, and prevent excessive elevations in heart rate and body temperature.

The amount of water you need depends on a range of factors, such as climatic conditions, your health, your clothing, your exercise intensity and duration. So, being well hydrated will differ per person and situation. In fact, if you feel thirsty, you are probably already dehydrated.

A good test of dehydration is the colour of your urine. Another sign of dehydration is a lack of sweat during vigorous activity, when you expect to sweat. A loss of fluid equal to two percent of body mass for example a 1. A loss of fluid equal to more than two percent means you risk nausea, vomiting, diarrhoea and other gastro-intestinal problems.

When you need water , you need it. When you exercise, your body sweats as it tries to return to its optimal temperature. As sweat evaporates from your skin, it removes heat from the body, but you also lose body fluid. You need to drink fluid during exercise to replace the fluids you lose when you sweat.

It is possible to drink too much during exercise. Over-hydration, in rare but severe cases, can lead to death. To avoid over or under-hydration, it can be useful to know your sweat rate.

That way, you can work out exactly how much you should be drinking. You can , talk to your GP or an accredited sports dietitian External Link for a fluids plan. Remember, this is your sweat rate when exercising at a particular ambient temperature.

Your sweat rate will change with the temperature, so it can be useful to measure your sweat rate at different times of the year. Water is the best drink to satisfy thirst and replace fluid lost during exercise. Drink water before you start exercising, too. Water boasts a huge list of benefits.

Some athletes use sports drinks that contain electrolytes and carbohydrates, which have concentrations that allow the body to refuel during exercise. Sports drinks may be useful if your activity is moderate to vigorous in intensity for more than 60 minutes see the Australian Dietary Guidelines External Link.

However, sports drinks can be high in sugar, so consume them only if necessary. Remember that fruit and vegetables contain a high proportion of water, so a fruit snack such as oranges can help your fluid replacement.

To adequately rehydrate after your exercise session, aim to drink one and a half times the fluid you lost while exercising.