Hydration: The Importance of Electrolytes
The more you hear about hydration, the more you hear about electrolytes. These compounds aren’t just popular within the athlete community, they’re weaving their way into health and wellness routines for every individual, helping optimise the performance of our body functions. Maintaining proper hydration is crucial especially in Australia during the warmer months and for those living in warmer climates such as in Queensland. Read on to find out how to properly hydrate yourself as well as learn about the importance of electrolytes and how we can benefit from adding them to our routine.
Discover the crucial role of electrolytes in health and performance. Understand key electrolytes and their impact on well-being.
Importance of Hydration
Electrolytes are micronutrients that are essential for every function in our body, from the most basic to the more complex. Their main roles include everything from facilitating and maintaining electrical neutrality in all human cells, to generating and conducting electrical charges that stimulate the function of all nerves and muscles. They usually come from our food, water, and other fluids we take on a daily basis, as they’re naturally present in the soil.
Unfortunately, today’s high stressors and environmental pollutants, as well as agricultural practices, are leaving our soil depleted of these important nutrients. The same is happening with filtered water and other highly-processed products, which get stripped of electrolytes. This is why replenishing them with supplements is becoming more and more important with each passing day. Our quenchers and water bottles are the perfect hydration partners to make sure you are correctly taking these supplements consistently to keep you properly hydrated and feeling refreshed.
Chemically speaking, electrolytes have a natural positive or negative electrical charge when dissolved in water, which helps conduct electrical charges that create chemical reactions in your body. One of the easiest reactions to notice is muscle contraction. In order for your muscle to contract, there has to be an electrical charge within your cells, and it all happens because of these powerful substances.
How to Hydrate Through Food
There are plenty of electrolytes in nature that your body absorbs daily, but these are the key ones that are responsible for everything from muscle growth to hormone balance. Some of them have a natural positive electrical charge, while others have a negative one, and the goal is to strive for optimal levels of both so there’s a general state of equilibrium.
Sodium
Sodium, often portrayed negatively, is actually vital for optimal body function. Excess intake, particularly alongside processed foods and stress, can lead to inflammation and health issues. It helps balance cellular fluid levels and nutrient absorption, though excessive supplementation is rarely necessary for those with a salt-rich diet.
Potassium
Crucial for heart function, potassium works alongside sodium within cells. Both excess and deficiency pose health risks, emphasizing the need for balance. While many foods provide potassium, low-carb diets may lead to inadequate intake, necessitating attention to dietary diversity.
Magnesium
Involved in numerous bodily functions, magnesium supports enzyme reactions, glucose control, muscle and nerve function, and more. While it occurs naturally in foods, deficiency is common, prompting supplementation, especially for those with sleep issues or active lifestyles.
Chloride
Maintaining pH balance and aiding digestion, chloride is essential. Imbalances lead to acidity or alkalinity disorders. While present in foods, it's primarily consumed through salt or tap water, potentially necessitating filtration to prevent excess intake.
Calcium
Critical for bone, tooth, and overall health, calcium regulates muscle contractions, blood clotting, and nerve functions. Deficiency can lead to severe disorders, while excess intake is rare but may require adjustment in supplementation or dietary sources to restore balance.
When Do You Need to Take Electrolytes?
The three electrolytes from the above-mentioned list you’ll see in almost every electrolyte drink, product, sachet, or powder are magnesium, sodium, and potassium. They are the easiest to lose through perspiration and the easiest to become deficient in throughout the day. Their low levels can cause dehydration, fatigue, muscle cramps, and make you feel energy depleted.
The quickest way to lose electrolytes is through sweat, whether due to exercise, a fever, or intensely hot weather. The primary electrolyte you lose is sodium, but potassium and magnesium follow suit. It’s usually recommended to take them after a sweaty workout or even throughout the day if it’s extremely hot and you’ve been up and about. It’s also recommended to take them if you’re burning with a high fever or experiencing diarrhea, as you’re still losing precious fluids.
How Many Electrolytes Should You Take?
How many electrolytes you lose during exercise, heat exposure, or an illness depends on a variety of factors, from your weight and fitness level to the intensity and duration of activity, humidity, and how much you actually sweat. This can drastically differ from person to person depending on the time of year, the humidity of the room you’re exercising in, and the intensity of your workout.
Generally, one serving of electrolytes after a sweaty session is enough to replenish your stores. Most brands have around 20–30 mg of potassium, 100–200 mg of sodium, and 30–60 mg of magnesium, which leaves plenty of room for food-occurring nutrients to still nourish your body and cause no imbalances. Our water bottles are the perfect hydration companion, where you can add your supplements and enjoy on-the-go hydration.
That being said, some people sweat way more than others, which leaves them at risk of dehydration and nutrient depletion. If they’re working out and sweating more than once per day, having a second serving may be useful. Before starting any supplement, always consult with your physician, and even better yet, if you can test out your electrolyte levels before and after exercise, you’ll always know where you end up.
How to Fix Electrolyte Imbalances
Addressing electrolyte deficiencies often requires supplementation, especially after significant fluid loss during exercise. Numerous brands offer convenient powder, tablet, or sachet options for immediate post-workout replenishment.
For quality choices, seek products containing at least 100 milligrams of sodium and 30 milligrams of potassium, with minimal sugar content. While sugar aids electrolyte absorption, it's secondary to nutrient replenishment. Opting for low-sugar or sugar-free alternatives is ideal for individuals with high activity levels or profuse sweating, necessitating multiple servings throughout the day.
Electrolytes are crucial for the optimal function of every cell in the body, and when you’re dehydrated, you’re often deficient in these important micronutrients. Electrolyte imbalances can cause a variety of health problems, from nerve and muscle disorders to fatigue and even depression. Always make sure you’re properly hydrated, keep a diverse and colorful diet, and supplement with electrolyte products when needed. And as always, consult your physician before starting a new supplement. Explore the full Stanley Australia range to find your new favourite hydration hero from our popular drink tumblers and insulated water bottles to our mugs and cups.
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