Electrolytes Explained: The Missing Piece of the Hydration Puzzle

Hydration Challenge Series – Part 3

Thus far in our Hydration Challenge, we’ve established some important truths:

1. Adequate hydration is foundational to health and performance.

2. Hydration is about more than just drinking water.

3. Fluids come in many forms and can be tailored to individual needs and preferences.

This brings us to an essential aspect of hydration: Electrolytes. We truly can’t talk about hydration status without talking about electrolytes. If water is the vehicle, then electrolytes are the traffic directors guiding where that fluid goes, how it’s absorbed and utilized, and how effectively it supports your body. In other words, we need both fluids and electrolytes. Hydration is most optimal when fluids and electrolytes work in harmony and are in balance. Let’s break it down.

What Are Electrolytes?

Electrolytes are minerals that carry a positive charge (cation) or negative charge (anion) when dissolved in fluid. Electrolytes support some of the most vital functions in the body. These minerals are found naturally in food, fluids, and the body, and they work together with water to maintain fluid balance.

The primary electrolytes involved in hydration include:

• Sodium (Na+)

• Potassium (K+)

• Chloride (Cl-)

• Magnesium (Mg2+)

• Calcium (Ca2+)

Electrolytes (like sodium) are minerals are found naturally in food. They work together with water to maintain fluid balance in the body.

How are Electrolytes Physiologically Supportive for Hydration?

Electrolytes don’t just “flavor” water, they actively help your body use it. They help regulate fluid balance inside and outside of cells, support nerve signaling and muscle contraction, maintain blood volume and pressure, aid nutrient transport across cell membranes, and more. Without adequate electrolytes, water can pass right through the body without being fully absorbed and even dilute electrolyte levels further. Hydration is not just about fluid intake. It’s about fluid absorption and utilization.

When Are Supplements Supportive

Electrolytes can help reduce fatigue, support muscle function, improve perceived energy, and prevent cramping related to fluid and mineral imbalance. Not every sip of fluid needs electrolytes; however, there are times when they become especially helpful. To name a few, electrolytes may be supportive in cases of:

• Prolonged or intense training

• Heavy sweating (heat, humidity, layered clothing, stage lights)

• Illness, fever, vomiting, or diarrhea

• Low appetite or reduced food intake

• High stress or poor sleep

• Travel or altitude changes

• Muscle cramps and spasms

• Premenstrual syndrome (PMS) symptoms

Listening to Your Body: Intuitive Hydration Cues

As discussed earlier in our Hydration Challenge, hydration status can be monitored and maintained simply and intuitively with a little body awareness. Some helpful hydration cues include: Urine color, urine output, and physical sensations. To read more, see our “Hydration Challenge” blogpost.

Types of Electrolyte Supplements

Electrolyte products are not one-size-fits-all. Understanding the categories can help you determine what may be most supportive in your case or in a given season of life.

1. REHYDRATION: Electrolytes Plus Carbohydrates

Oral Rehydration Solutions (ORS) often contain electrolytes plus carbohydrates. When utilizing muscles during activity, glycogen (the body’s storage form of carbohydrates) is recruited and becomes depleted. Since carbohydrates are hydrophilic (water-loving), both energy and water stores are depleted. Consuming fluids, electrolytes, and carbohydrates together after activity is a solid, evidence-based way to replete and replenish bodily glycogen stores and promote rehydration. Glucose also enhances sodium and water absorption in the gut. In other words, there are multiple reasons ORS are so effective and recommended for active individuals.

ORS are best for:

• Long-duration or high-intensity activity

• Situations where energy (carbs) and hydration are both needed

• Athletes training multiple hours per day in need of replenishment

  
  

2. MINERAL FORWARD: Electrolytes Without Added Sugar

These put more focus on the minerals and lack added sugars.

Mineral-focused supplements are best for:

• Daily hydration and mineral support

• Light to moderate activity

• People who don’t need extra carbohydrate fuel

These can be helpful for individuals who prefer flexibility in fueling and/or are mindful of sugar content and blood glucose management. Remember, electrolyte needs vary greatly based on health status, medications, environmental conditions, activity levels, sweat rate, and more. Within this mineral-forward category, mineral ratios matter. Different formulas serve different purposes. For instance, there are sodium-forward, potassium-forward, and even magnesium-focused products.

• Sodium-forward: Helpful for active individuals and heavy sweaters. Sodium is the primary electrolyte lost in sweat; therefore, it is crucial to replenish.

• Potassium-forward: Potassium is supportive when it comes to maintaining healthy blood pressure, muscles, and overall fluid balance. Potassium-forward formulas may also be supportive towards reducing fluid retention associated with travel or PMS.

• Magnesium-focused: These ones are less directly related to hydration but offer targeted support in other ways including promoting relaxation, recovery, and sleep (i.e. magnesium glycinate).

Many electrolyte formulas incorporate each of these electrolytes. The trick is finding what is most supportive to you and your unique health and lifestyle factors. Friendly reminder that each of these minerals can also be obtained through food. If you know which minerals you need to prioritize, consider exploring food sources. Additionally, examining your diet may highlight personal mineral gaps to address.

Let’s Talk About Sodium and “Bloating”

Sodium has been demonized by diet culture and sometimes still gets a bad rap. However, sodium is essential to numerous bodily functions and processes. While excess sodium intake is unhelpful and ought to be addressed, too little sodium is also problematic. Some people live demanding lives and have increased sodium needs that go unmet. Some people live life overall under-fueled leaving them low. Some people fear “bloating” and weight gain supposedly associated with sodium intake and find themselves avoiding it for unnecessary reasons.

It is important to note, 1) temporary water weight fluctuations are NORMAL and ought not be demonized and 2) sodium does not cause fat gain. In fact, “bloating” is used to describe a couple different phenomena, but neither has to do with fat tissue. Firstly, bloating may refer to gastrointestinal tract discomfort and distension (for which there are numerous possible causes and contributing factors). Second, some people use it to describe an experience of mild, systemic water retention (not to be confused with clinically diagnosed edema). As mentioned above, temporary water weight fluctuations are perfectly normal and not to be feared. If you notice some mild, on-going fluid retention, it could be related to lack of movement (sedentary patterns) or hormonal factors. In some cases, it may indicate slight imbalance in your hydration (fluid/electrolyte) status and you may want to consider your overall fluid, sodium, and potassium intake. Be careful of jumping to blame it on “excess sodium” without considering the whole equation though. When the body struggles to regulate fluid optimally, the problem is not necessarily excess of one factor but could be the overall imbalance.

Perhaps you’ve heard the age-old adage, “A place for everything, everything in its place.” To us, this beautifully describes sodium. Adequate sodium paired with potassium and fluids, often improves fluid balance instead of leaving water floating where it doesn’t belong. Sometimes sodium is not the enemy… Imbalance is.

When it comes to hydration, sodium is not the enemy… Imbalance is.

In Conclusion:

Electrolytes are a crucial factor in the hydration equation. Remember, hydration is not just about forcing more fluids. It’s about supporting your body’s ability to absorb, retain, and use fluid effectively. As you continue the Hydration Challenge, remember: More is not necessarily better… But balance often is.