“Electrolytes are electrically charged minerals that regulate most of the capabilities of our physique,” says sports activities dietitian Hillary Ake, MS, RD, CSSD.
Your cells use electrolytes — which embrace calcium, chloride, magnesium, phosphorus, potassium, and sodium — to spark {the electrical} expenses your muscle groups must contract. These electrical expenses additionally help many chemical reactions, together with those that assist your physique keep wholesome fluid ranges.
You may normally get all of the electrolytes you want from meals. However as a result of you lose electrolytes by physique fluids like sweat, you would possibly profit from supplementing with them earlier than and through train, says sports activities nutritionist Sarah Koszyk, MA, RDN, NBC-HWC. That is very true when you’re doing a exercise that lasts a couple of hour or takes place in a heat or sizzling surroundings.
“Electrolytes can stop muscle cramping and help muscle perform, coronary heart well being, and blood-pressure regulation by supporting blood circulation all through the physique,” Koszyk says. A complement can even assist replenish electrolytes after a bout of vomiting or diarrhea.
A sports activities dietitian may help you identify the proper method to complement on your private wants, however typically 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 stability, 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?”
