Electrolyte Benefits
When we exercise, we sweat (some more than others). The contents of the sweat is water and electrolytes. The most common electrolytes that we lose are sodium, potassium, calcium, magnesium and chloride. When we deplete this storage, it can lead to imbalances in the body.
In our office we hear one of two things. Either someone does not consume enough water throughout the day or else they feel they are constantly drinking water. It is important to understand if that water is actually getting utilized in our body. If you find yourself having an increase in urine output, then maybe it isn’t doing as much for your body as we would want.
According to the American College of Sports Medicine, your hydration level can be impacted by internal & external characteristics. Internal characterists that affect it are things like increased body weight, genetic predisposition, metabolic efficiency, menstrual cycle, etc. External characterists could involve things like temperature, what is the sport you are partaking in, is there a specific uniform that is require that may not be as breathable, etc.
Even if we are taking in enough water but not replenishing those electrolytes lost, then it can still lead to dehydration. Symptoms of dehydration are an increased body core temp, increase cardiovascular strain, cognitive performance or difficulty performing a task. When we are in a dehydrated state, we can also see chronic pain persist. Dehydration can affect your soft tissue pliability, stiffness of joints, recovery and sleep.
I have a couple of recommendations to try for adding electrolytes in your day. You can always buy a pre-packaged electrolyte, like LMNT or Cure (my 2 favorites). Easy to use and taste great! The other easy way to add in is to put a small amount (pinch or about 1/8 tsp) of sea salt in 8-12 oz of water. You can use Pink Himilyian Sea Salt or the Celtic salt to your normal glass of water in the morning. You can easily use coconut water or aloe vera increase of water for an increase in potassium. Topping it off with a lemon or lime slice makes it taste delicious. You then can drink your normal water throughout the day. It does not mean that every glass of water needs to be fill with electrolytes or salt but it can help enhance your ability to retain water as you drink it normally.
- Convertino, Victor & Armstrong, Lawrence & Coyle, Edward & Mack, Gary & Sawka, Michael & Senay, Leo & Sherman, W.. (1996). ACSM Position Stand: Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise. 28. i-ix. 10.1097/00005768-199610000-00045.
