Electrolytes are minerals, primarily calcium, sodium, potassium, magnesium, phosphate, and chloride, that conduct electrical charges in the body when mixed with water. Thanks to these minerals, our bodies can regulate the balance of hydration and blood pH levels, fire nerves, and contract muscles, but we are constantly losing electrolytes through sweat and waste products. Before reaching for a Gatorade or Nuun tablet, consider:
– Are you engaging in vigorous physical activity for longer than 60 minutes?
– Are you in a very hot environment?
– Are you consistently drinking 2-3L of water every day?
– Do you regularly eat a variety of nutrient dense foods?
Most moderately active people can maintain their electrolyte levels through regular hydration and a balanced diet, but if you’re exercising intensely in a hot environment for more than an hour, you may want to incorporate additional supplementation, whether that’s through an electrolyte tablet/drink or homemade beverage that might contain things like coconut water, fruit juice, salt, and/or ginger.
As always, the best way to obtain electrolytes (as well as other vitamins and minerals) is through food rather than supplements, such as:
– Calcium: dairy, salmon, spinach, kale
– Chloride: celery, lettuce, olives, tomatoes, table salt
– Magnesium: nuts, seeds, broccoli, spinach, salmon, legumes
– Phosphate: eggs, fish, legumes, nuts, seeds
– Potassium: leafy greens, potatoes, fruit, legumes
– Sodium: table sat, eggs, meat/seafood, pickles/fermented food, cottage cheese