The days are longer, temperatures are higher, and sweat is a daily occurrence. Yes, summer is here! As we head into the summer season, hydration is an important factor in overall health and includes more than just drinking water. Sweat is not the only instigator of dehydration, other conditions such as diarrhea & vomiting or medications such as blood pressure, diuretics, and diabetes medications can all lead to dehydration as well. Electrolytes are crucial in maintaining proper hydration throughout the body. Let’s look at what electrolytes are, why we need them, and how to include them in our daily/weekly routines!
How does hydration work in our bodies?
Water comprises 50-60% of our total body weight, dropping closer to 50% as we age. Water acts as a building material, solvent, carrier for nutrients and waste products, thermoregulator, lubricant, and shock absorber. Pretty important stuff! It’s recommended that adults drink 1 oz per kg of body weight; this ends up being around half your weight in pounds. So how can someone drink plenty of water and still be dehydrated? The answer: water balance.
Water balance is our bodies way of making sure that our water intake is balanced with our water output. Water intake is influenced by several mechanisms including renal function, hormones, and our thirst mechanism (which also decreases with age). We lose water through urine, sweat, and vapor from our lungs. Sweat and lung vapor can be affected by altitude, humidity, temperature, and exercise. This is where electrolytes come in. Our bodies use a process called osmosis in our cells to move water from lower concentrations of electrolytes to higher concentrations. Hence, electrolytes play a key role in the distribution of water throughout our bodies.
What are electrolytes?
Major electrolytes in our body include sodium, potassium, phosphorus, calcium, magnesium, and chloride. These electrolytes work with water to regulate chemical reactions and maintain water balance inside and outside of our cells. If we have too many electrolytes in ratio to water in our body, we are in a “hyper” state. The opposite, too little electrolytes in ratio to water, will leave us in a “hypo” state. Why is all this important? Because electrolyte imbalances can lead to dehydration, even if you are consuming enough water!
Here is a list of the major electrolytes in our body and their specific functions:
Sodium: Major electrolyte of our extracellular fluid, regulates plasma volume, fluid balance, muscle contraction, and nerve impulses
Potassium: Major electrolyte of intracellular fluid, acid-base balance, neuromuscular activity, cellular growth, water balance, osmotic equilibrium, cardiac function
Phosphorus: Energy metabolism, phosphorylation, acid-base balance, cell structure
Calcium: Neuromuscular function, enzymatic processes, managing heart rhythm
Magnesium: Cofactor in over 300 enzymatic reactions, bone mineralization, neuromuscular activity, cardiac function
Chloride: Cellular fluid balance, pH balance
I know you are thinking, should I really be consuming MORE sodium? Which is a valid thought! Sodium has been feared in recent decades because the typical American diet (fast & processed foods) is high in sodium and excessive sodium intake can lead to cardiovascular issues. But, if you are consuming a mostly or fully plant-based diet, and/or are exercising & sweating regularly, you may not be consuming as much sodium as you think. As mentioned before, diarrhea/vomiting and certain medications can also reduce sodium and electrolytes in the body.
With that being said, it’s important to evaluate the amount of sodium in your chosen electrolyte supplement. A safe amount for most would be 150 mg per serving. The sodium content will vary with different supplements. Some contain up to 1,000 mg of sodium per serving; this much sodium is not recommended for most people other than athletes and certain populations.
If you experience any of these symptoms, adding electrolytes to your diet may help improve symptoms:
Irregular heartbeats
Muscle weakness, cramps, spasms
Headaches
Decreased or excessive urination
Nausea, fatigue, lethargy
Fluid retention
Sunken eyes
Diarrhea or constipation
Numbness in limbs, fingers, and/or toes
Thirst
Dizziness
Dry skin and lips
Now that we have talked about what electrolytes are and their role in hydration, let’s evaluate some of the available options on the market. Electrolytes are a growing market with a plethora of options to choose from. While there are many great options available, there are some that may not be as beneficial due to sugar content, artificial sweeteners, and poor quality ingredients. These products may market themselves to be hydrating and healthy but take what they say with a grain of salt! Be wary of products that contain high sugar and a lot of added ingredients. A few mainstream products that fall into this category are Gatorade, Liquid IV, Electrolit, etc.
Many electrolyte products contain artificial sweeteners, which may cause gastrointestinal irritation. Another ingredient to look out for is magnesium oxide. Magnesium oxide is the cheapest form of magnesium and the least bioavailable. This means you will have to consume more of it for your body to absorb it. Not to mention, it can have a laxative affect which could further exacerbate dehydration.
The electrolyte products listed below each offer distinct nutrient profiles and features:
- Ultima Replenisher contains 55 mg of sodium, 250 mg of potassium, 100 mg of magnesium, 80 mg of chloride, 47 mg of calcium, and 70 mg of phosphorus, with 0 grams of sugar. It is available in many flavors, includes all essential electrolytes, and is sweetened with stevia.
- LMNT provides a high sodium content of 1,000 mg, along with 200 mg of potassium, and 2 grams of sugar. It comes in many flavors, has an unflavored option, and flavored options are sweetened with stevia.
- Trace Minerals 40,000 Volts includes 105 mg of sodium, 150 mg of potassium, 190 mg of magnesium, and 600 mg of chloride, and it’s flavorless, low-cost, and can be added to other drinks.
- Seeking Health Optimal Electrolyte offers 150 mg of sodium, 500 mg of potassium, 125 mg of magnesium, and 233 mg of chloride, with no sugar. It’s available in three flavors, has an unflavored option, and the flavored options are sweetened with monk fruit and are third-party tested.
- Designs for Health Electrolyte Synergy contains 110 mg of sodium, 170 mg of potassium, 80 mg of magnesium, and 190 mg of chloride, with no sugar. It’s available in one flavor, sweetened with organic stevia, and is also third-party tested.
If you would rather make an electrolyte drink at home, here are some simple recipes!
Recipe 1:
¼ Teaspoon Himalayan salt
500 mg potassium citrate powder
¼ teaspoon of magnesium malate
8 – 16 oz of water
Recipe 2:
1 cup coconut water
1 cup water
Juice of 1-1.5 limes
1/8 teaspoon Himalayan salt
While including electrolyte supplements in your diet may improve the symptoms listed earlier, we must remember that we also get electrolytes from our food! Fruits, vegetables, nuts, seeds, meat, and legumes all provide our bodies with important electrolytes. Eating a well-balanced diet, supplementing with electrolytes, and drinking enough water can ensure we are obtaining all the electrolytes that we need to keep our bodies hydrated and balanced.
Hope you're enjoying your summer, stay hydrated!
In Health,
Madalyn & Natalie
Madalyn McLemore, Dietetic Intern
Natalie Ledesma, MS, RDN, CSO, CLT