Electrolytes for Athletes

What are Electrolytes, and why do you need them when you work out?

Electrolytes are minerals that help your body regulate functions such as hydration, muscle contractions, and pH levels. 

Your body is very complex and is powered by many electrolytes. I’m sure you’ve heard of some common electrolytes: sodium, magnesium, potassium, calcium, chloride, phosphate, etc. Your body is typically able to regulate this electrolyte balance on its own. However, when your body is dehydrated or working out, it’s easy for your electrolytes to be depleted, and they then need to be replenished. 

In simple terms, the basic functions of your body are all fueled by these ions that are lost during exercise. They need to be supplemented, which we will discuss in this post! 

We lose these electrolytes when we sweat. When it’s hot out, it’s even more important to pay attention to your electrolyte intake. I had a soccer game in Arizona and knew I needed extra electrolytes than I would normally have before a game because of the high heat and potential exhaustion. 

Knowing Your Electrolytes 

You can go about getting electrolytes in multiple ways. There are electrolytes in food, sports drinks like Gatorade, or powders/supplements that you can add to your water. Let’s break them down: 

Food is a way to get electrolytes through potassium and sodium. However, realistically, while you are in the middle of a workout, it’s hard to replenish in this way. I would suggest paying attention to the electrolyte intake in your foods, but this is not your main emergency replenishment mechanism. Bananas, leafy greens, fruits, and other whole foods all contain many naturally occurring electrolytes that I would recommend you incorporate into your daily life! Before practice, I started taking a spoonful of honey and salt to efficiently provide my body with the electrolytes I knew I would need during practice. Honey sticks on the go are a super easy way to do this! 

Sports drinks containing electrolytes are another great way to replenish those that are lost. These include Gatorade, Powerade, Prime drinks, etc. There are certainly pros and cons to using these drinks, and I would recommend being aware of sugar content as well as chemicals and preservatives. I’m not necessarily saying they shouldn’t be consumed as they are very effective, but I would also suggest looking for clean alternatives. I personally love drinking coconut water as a source of natural electrolytes. I feel better when I’m on the field, as this alternative is simple and doing the same thing that Gatorade would be doing for me. That being said, find what works for you and your energy levels. 

Finally, electrolyte powders are also an option to be added to water. Some common brands include LMNT, Liquid IV, Instant Hydration, Ultima, Drip Drop, etc. These packets are nice because you can keep them in your sport bag and add them to water easily. The various options primarily differ in concentration of the electrolytes and the amount of sugars or carbohydrates. These options are all pretty similar, and I would again suggest trying out options and figuring out what works best for your athletic needs. 

So why should you care? 

I’m sure you’ve all felt dehydrated or lightheaded at some point in your life. This feeling is especially problematic (but also easily preventable) when you're in the middle of a sports game. You are exerting yourself to your maximum capacity, which is why it’s necessary to pay attention to your hydration levels. If you ignore these reminders, your body is leading to extreme exhaustion, risk of passing out, heat stroke, and obviously hindering your performance. As an athlete, I know that it’s normal to want to ignore these feelings and act like nothing is wrong. While I tend to want to keep pushing through, it’s important to listen to your body and your health. While your body is able to do many functions on its own, it’s up to you to replenish what’s lost. Whether that be preemptively increasing your electrolyte intake before a hard practice or refueling after a long game, it’s up to you to make sure your body has what it needs. 

Patton, K. (2023, August 22). Are electrolyte-loaded sports drinks healthy? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not