Electrolytes: Who Really Needs Them and How to Choose One
Updated: 52 minutes ago
Electrolyte drinks and powders are everywhere now, from gyms to grocery checkout lines. Electrolytes are one of the most searched wellness topics online. But do you actually need them, or is water enough?
What electrolytes do
Electrolytes are minerals that carry an electrical charge: sodium, potassium, magnesium, chloride and calcium. They help your body hold onto water, keep your heart beating steadily, and let your muscles and nerves fire. You lose them in sweat, and to a lesser degree through vomiting, diarrhea and some medications.
Signs you may be low
Muscle cramps, especially during or after exercise
Headache or feeling lightheaded when you stand up
Fatigue during a workout that you usually handle well
Very dark urine, or thirst that water alone does not fix
Who benefits most from electrolytes
People who sweat heavily, work outside in the heat or exercise for more than an hour
Endurance athletes and anyone training in a hot gym or summer sun
People recovering from a stomach bug, under their doctor's guidance
People on a low-carb or keto diet, which makes the body release more sodium
If you mostly sit at a desk and work out for 30 minutes, water and a balanced diet are usually enough. Fruits, vegetables, beans, yogurt and a pinch of salt on your food all provide electrolytes.
What to look for on the label
Sodium is the main electrolyte lost in sweat, so a good sports formula has a meaningful amount.
Potassium and magnesium round out the formula.
Watch the sugar. Many sports drinks carry more sugar than you need for an average workout.
Third-party testing, like NSF Certified for Sport, means the product was checked for what is in it and for banned substances.
Who should be careful
Talk with your doctor before using electrolyte products if you have kidney disease, heart failure or high blood pressure, are on a low-sodium diet, or take blood pressure medicine or diuretics.
Shop the Strength and Recovery plan
In the Ocean Ki Wellness Shop, Dr. Jen Jackson, DACM, built the Strength and Recovery plan with Thorne Daily Electrolytes, Creatine and Whey Protein Isolate, all NSF Certified for Sport. Choose "I want to get stronger" on the shop page, or get the Strength and Recovery plan from Dr. Jen's Thorne store.
Recover faster
Hydration is only one part of recovery. Sports acupuncture, cupping and massage help many of our athletes bounce back from hard training. Read From Injuries to Peak Performance.
Book a visit at Ocean Ki Wellness in Middletown or Warwick, Rhode Island.
These statements have not been evaluated by the Food and Drug Administration. This article is for education and is not a substitute for advice from your own health care provider.
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