Electrolytes are minerals that carry an electric charge and are essential for maintaining fluid balance, nerve function, and muscle contractions. Common electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate. They are lost through sweat during exercise, making supplementation crucial for athletes and active individuals.
Electrolytes help prevent dehydration, muscle cramps, and fatigue during prolonged physical activity. They also support hydration by ensuring water is properly absorbed and distributed throughout the body.
While electrolytes are generally safe, excessive intake, particularly of sodium, can lead to high blood pressure or kidney strain. It’s important to balance electrolyte intake with water consumption.
Synonyms: Minerals, Hydration Salts
Benefits:
- Prevents dehydration and muscle cramps
- Supports nerve and muscle function
- Enhances athletic performance
- Improves recovery post-workout
- Maintains pH balance in the body
Sources:
- Sports drinks, electrolyte tablets, or powders
- Foods like bananas, spinach, avocados, and nuts
Notes: Electrolyte supplements are especially useful during intense workouts, hot weather, or illness.
References:
- Shirreffs, S. M., & Maughan, R. J. (2000). Rehydration and recovery of fluid balance after exercise. Exercise and Sport Sciences Reviews, 28(1), 27-32. PMID: 11131686
- Sawka, M. N., et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390. DOI: 10.1249/mss.0b013e31802ca597