Electrolytes are something you’ve probably consumed (at least knowingly) every now and then from an isotonic sports drink. You probably have some understanding that electrolytes are important for hydration, but you may have never really looked into what electrolytes are, exactly – or what benefits electrolytes can have for your body and fitness regime.
Well, know that electrolytes are much more than humble hydrators. In fact, they’ve been supporting your ability to exercise your entire life: and play a major role in your body function, physical performance and recovery on rest days.
Below, the expert trainers at F45 will explain what electrolytes are, their top benefits, and how you can use them to crush your next workout.
What are electrolytes?
Electrolytes are substances or minerals that exist in your body and in many of the foods or fluids you eat every day.
Electrolytes are either positively or negatively charged when dissolved in water, allowing the water in your cells to conduct electricity. This is important because your muscles only fire after receiving electric signals from your brain – and electrolytes enable these signals to flow.
Because around 60% of your body is water, every fluid and cell in it has electrolytes. There are a range of different electrolytes, and many of them – such as sodium, magnesium, chloride, calcium, potassium, bicarbonate and phosphorus – appear in everyday life.
How do we lose electrolytes?
You can lose electrolytes through various bodily functions, but the main way you’ll, lose electrolytes is via sweat when you exercise. Longer and more intense workouts, such as HIIT workouts or endurance running, are when you’ll typically lose the most electrolytes.
It’s normal for your electrolytes levels to fluctuate, but when you lose a lot after particularly strenuous or prolonged exercise, you may experience a temporary electrolyte imbalance. If you’ve ever felt your muscles cramp, experienced dizziness, or simply been exhausted, you need to replenish your electrolytes.
Electrolytes benefits for fitness
Keeping the minerals in your body balanced is vital for your physical performance and recovery. Electrolytes ensure our general body functions are running smoothly, keeping our body primed for movement and focus.
Electrolytes are like the unsung heroes of your fitness journey, so it’s about time they got some time in the limelight. And, once you understand how electrolytes help, you’ll gain a better appreciation of your body and quality nutrition. From re-hydrating your post-workout body to regulating your blood pressure, we’ll explore the top five benefits of electrolytes below.
1. Boosts hydration
Consuming electrolytes increases your ability to retain water. This is why it’s recommended to eat or drink a sports drink after a cardio workout, as you’ll get retain more water once your electrolytes are balanced.
2. Helps your muscles contract
Your balance of electrolytes plays a key role in your muscle contraction and fatigue1. When you have enough electrolytes, it’s easier to maintain a sustainable fitness routine, as your nerve endings and muscles can fire powerfully and for longer periods. To complement this, electrolytes also support muscle relaxation, helping to prevent cramps and injury prevention.
3. Supports heart health
Electrical impulses are constantly being transmitted from your heart to the rest of your body, telling your muscles to flex and relax. When you exercise, these impulses need to quicken, so your heart can beat faster to cope with the increased physical demands on your body.
Electrolytes help your cardiovascular health, keeping your heart function up to speed and in rhythm. This means that blood is pumped efficiently to your muscles, lungs and brain. Because of this, electrolyte intake is particularly important for older fitness enthusiasts; if this is you, read our guide to how to customise workouts for over 60s to keep your heart pumping at a comfortable level.
4. Regulates blood pressure
Keeping your blood pressure at optimal levels helps to increase your exercise capacity2. If you’re wondering what electrolytes do when it comes blood pressure, they support your blood volume and decrease resistance in your blood flow, helping oxygen delivery to your muscles during a hybrid workout.
5. Stabilises blood pH levels
The pH of your blood is important for many bodily processes: including the transport of oxygen, protein function, and various other reactions that maintain your general health3. Electrolytes maintain your blood’s acid and base balance so you can use energy and recover quicker and more effectively after a workout.
How to replenish your electrolytes
Generally, refueling your body with electrolytes requires you to eat healthy food after exercise. (Or drink one of those isotonic sports drinks we mentioned earlier.)
That’s why we encourage our members to refuel after one of our F45 workouts, and to meal prep for the week to maximise the dietary benefits of electrolytes. Read on to learn what to consume to keep your electrolytes balanced.
1. Diet
A healthy balanced diet will give you all the electrolytes you need. You’ll get most of your electrolytes from fruit, vegetables – as well as nuts, meat, and other protein sources such as beans or tofu. If at least a quarter of your plate is full of veggies, another quarter is lean protein, and you snack on some fruit throughout the day, you’ll easily meet your body’s daily electrolyte intake.
2. Sports drinks
Isotonic sports drinks are very useful to have after a particularly intense or long period of exercise, when you’ve been sweating a lot. If you’ve been exercising for over an hour, or you’re working out several times in a single day, a sports drink will quickly replenish your body’s electrolytes to optimal levels.
3. Supplements
Use electrolyte supplements in the same way you use sports drinks – only after you’ve performed a high intensity or long workout (over an hour).
Electrolyte supplements can be pills, gels or powders. Ideally, you should avoid taking them when not necessary. You wouldn’t, for example, need them after a light jog or active recovery workout.
Now you’ve explored how to use the benefits of electrolytes to empower your exercise routine and smash your fitness goals, next learn about the benefits of strength training to support your health.
1 https://pubmed.ncbi.nlm.nih.gov/7854827/
2 https://pubmed.ncbi.nlm.nih.gov/25460373/
3 https://www.ncbi.nlm.nih.gov/books/NBK507807/
4 https://guardianexercise.com.au/2022/01/25/the-benefits-of-social-support-for-exercise/
