Electrolytes: Hype or Helpful

Electrolytes are having a moment. But before we decide whether we need more of them, let’s talk about what they are. Electrolytes are minerals that help maintain fluid balance, support nerve signals, help muscles contract and keep our cells functioning properly. Sodium, potassium, magnesium and calcium are electrolytes.

We get them from food every day and lose some through sweat.

Electrolytes are important, but that does not mean you need to replace them every time you exercise. Your needs depend on what you eat, how much you sweat, how long and hard you exercise, the temperature and humidity, and what the rest of your day looks like.

Start With Food

Electrolytes do not exclusively come in a bottle. Think about a typical workday. You grab a Chipotle bowl loaded with beans, guacamole, salsa and other toppings, then head off to your favorite HIIT or Just Strength class. Or maybe you pick up a Harvest Bowl at Sweetgreen with kale, sweet potato, almonds and goat cheese.

Leafy greens, tomatoes, cheese, sweet potatoes, avocado and nuts can provide electrolytes such as potassium, so that lunch may already be providing some of what your body needs. You simply ate lunch, and after a meal like that, you may not need the electrolyte packet.

I did a little product research myself. LMNT provides 1,000 mg of sodium per packet. That may be useful for someone with significant sweat losses, but it is a substantial amount for someone already consuming plenty of sodium.

Think beyond restaurant and prepared foods. Sodium is also found in breads, baked goods, sauces, salad dressings and seasonings. Many people consume more sodium than they realize because it adds up throughout the day.

I also found brands with more moderate amounts of sodium, some in the 100 to 250 mg range. If you like flavor in your water, these may be reasonable options depending on your needs.

If you are dragging at the end of a long workday and feeling tired going into your workout, do not automatically assume you are low on electrolytes. You may need food, water, sleep or a break.

Sweating It Out? When Electrolytes Matter

For most people, water is enough for exercise lasting about an hour or less. If you are exercising for 60 to 90 minutes, especially at high intensity or in hot and humid conditions, you may benefit from replacing electrolytes. For exercise lasting more than 90 minutes, especially in the heat with heavy sweating, electrolyte replacement becomes more important.

Is This Really a Wellness Must Have?

There is a lot of nutrition advice coming at us right now. Get enough protein. Eat more fiber. Drink your water. Hit your steps. Get enough sleep. Now add electrolytes to the list. It can start to feel like being healthy requires an endless checklist and another purchase for the Amazon cart.

Many electrolyte brands use professional and endurance athletes to promote their products. Their training and nutrition needs are very different from someone working a full day and taking a class after work. An athlete using a product does not mean the average person needs it.

Maybe electrolytes belong a little lower on our list. Before adding another supplement, consider whether you can support your needs by being more intentional with the food you already eat.

If you follow a low sodium diet, have high blood pressure, kidney or heart concerns, talk with your doctor or registered dietitian before routinely adding electrolyte supplements. Some medications can also affect sodium or potassium levels.

If you are regularly feeling fatigued, dizzy, weak or lightheaded, do not automatically assume you need electrolytes. Those symptoms can have many causes. Talk with your doctor and consider blood work when appropriate.

Alcohol can contribute to dehydration, which may be part of why you feel lousy the next day. But feeling bad after drinking does not automatically mean you need to replace electrolytes. Replacing fluids and getting back to your normal eating and drinking routine may be enough.

Sometimes the answer is an electrolyte product. And sometimes the answer is simply lunch.

If you or someone you know is interested in working with a registered dietitian, please email me at sleatright7@gmail.com or DM me on Instagram @sharardnyc.

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