Top Electrolyte Benefits and Why We Need Them, According to RDs

Most people know we need electrolytes and that they are linked to hydration and basic human function. Others associate electrolytes with extreme exercise, hot weather, and drinks like Gatorade, Powerade, or Propel. But do we really need to consume electrolyte drinks after every workout?

It's true that we do need more electrolytes after excessive sweating (electrolytes move nutrients into cells and waste out of cells), but this isn't always the case. We asked two registered dietitians and a physician to explain the benefits of electrolytes and when we need a boost to rehydrate.

What Are Electrolytes?

Many natural processes in the body rely on a small electric current to function. “Electrolytes are particles that have a positive or negative electrical charge,” explains Jonathan Waitman, MD. “In the human body, electrolytes refer to essential minerals like sodium, potassium, magnesium, phosphorus, and calcium."

According to Abbie Gellman, MS, RD, CDN, electrolytes are always found in pairs, so a positive molecule (i.e., sodium) would be accompanied by a negative molecule (i.e., chloride). “It is important to consume these nutrients in proper balance for optimal health,” Gellman says.

Signs of Electrolyte Imbalance

Electrolytes help regulate several processes in the body and are essential for our heart, muscles, brain, and nerves to function. "Electrolyte imbalance can result in a variety of symptoms, including muscle twitching/cramping, increased thirst, poor endurance (especially during exercise), cravings (especially for salty food), irritability, brain fog, and irregular heartbeat or rhythms," explains Amy Shapiro, MS, RD, CDN.

Health Benefits of Electrolytes

The health benefits of electrolytes are actually health requirements. Why? “Because electrolytes are required for various bodily processes, like proper nerve and muscle function, water distribution and hydration, kidney and adrenal function, maintaining acid-base balance, and heart function," says Gellman. Here's why electrolytes are so important.

Aid in Hydration

"Electrolytes such as sodium, potassium, and chloride help to regulate the body’s fluid balance by facilitating the movement of water in and out of cells, which ensures proper hydration," says Shapiro. While proper hydration is necessary every day, it's even more important during exercise.

“Anyone who is exercising vigorously and sweating is losing electrolytes,” says Waitman. But that doesn’t mean you need to supplement with sports drinks. “Regular exercise should not warrant intake of electrolyte sports drinks," explains Gellman. “Most workouts are fine, as long as you stay hydrated throughout and have a variety of fruits and vegetables afterward and throughout the day."

Assist With Muscle Function

Electrolytes are essential for proper muscle contraction and relaxation, especially during physical activity in different environments. If you are exposed to high temperatures for extended periods, you may lose electrolytes through your sweat, so it is important to replenish them to prevent dehydration.

Replenishing electrolytes is also important in high-altitude settings. "We may lose more fluids and electrolytes through increased respiratory rate, so boosting electrolytes may help maintain hydration and support bodily functions," says Shapiro. 

Balance pH Levels and Blood Pressure

According to Shapiro, certain electrolytes (like bicarbonate) help to regulate the body’s acid-base balance, which "ensures that blood pH remains within a narrow range, which is crucial for overall health." The same goes for regulating blood pressure, as sodium and potassium found in electrolytes help regulate blood pressure by maintaining a balance of fluids in the body.

Can Help Combat Illness

If you're under the weather, there are some times when you should reach for Pedialyte or another electrolyte drink. “Anything that creates excessive fluid loss—like sweating, diarrhea, vomiting, urination, dehydration, some disease states, and use of some drugs—can create a risk of loss of electrolytes,” explains Gellman. People dealing with these symptoms should work to replenish their fluids by either drinking an electrolyte drink or consuming more fluids, like broth or juice.

The Best Electrolyte Sources

“For mild dehydration, fruit juice and tea can be helpful,” Gellman says, adding that, in most cases, you don't need to drink an electrolyte drink to rehydrate your body. For healthy individuals, regular water consumption and a healthy diet are enough.

"You should consume a variety of whole foods that naturally contain electrolytes, such as fruits, vegetables, nuts, seeds, lean proteins, and whole grains, as these provide essential electrolytes like potassium, magnesium, calcium, and sodium," says Shapiro.

If you want to boost electrolytes in a simple glass of water, Shapiro recommends adding these items:

• Coconut water is rich in potassium and a good source of sodium, magnesium, and phosphorus.
• Lemon, lime, and grapefruit juice are good sources of sodium, potassium, and magnesium.
• Raw honey is a good source of sodium, potassium, magnesium, and calcium.
• Ginger contains calcium and magnesium.
• Turmeric is a good source of phosphorus and potassium.
  
• Watermelon or pomegranate juice increases potassium levels.

Drawbacks to Sports Drinks

"If you have specific electrolyte imbalances/deficiencies or engage in prolonged or intense exercise, you may benefit from certain sports drinks to replenish electrolytes lost through sweat," says Shapiro. "The type of nutrient depletion that may require this sort of replenishment only occurs with high-intensity exercise that lasts for 1 hour or more."

However, Shapiro adds that sports drinks are not the healthiest way to get electrolytes. Here's why sports drinks aren't the best way to rehydrate.

Contain Sugar

"Sports drinks do contain electrolytes—but they also contain lots of sugar or artificial sweeteners, which can have deleterious effects,” says Waitman. So before you run out for a bottle of something neon blue, try upping your intake of foods that contain electrolytes—fruits, veggies, whole grains—instead.

Can Increase Health Problems

Consuming sports drinks regularly, especially when not exercising, can contribute to excessive calorie and sugar intake. "For the non-athlete, a sports drink is just a sugary drink," says Shapiro. "Drinking too many sports drinks, especially when not performing vigorous exercise, can increase the risk of becoming overweight or obese and other health problems such as Type 2 diabetes, cardiovascular disease, and gout."

Not Recommended for Children

Sports and other physical activities are great for young children and adolescents. However, sports drinks contain higher levels of sodium that children don’t need. "These sodium levels can be harmful and increase the risk of high blood pressure and cardiovascular disease. For most children and adolescents, water is sufficient to maintain adequate hydration during physical activity," says Shapiro.