Replacing Electrolytes

Lyte up your life and your body

Many athletes have been told by a sports nutritionist or coach that it’s essential to replace the electrolytes in their body after intense training sessions. However, many aren’t really sure what electrolytes are and how they affect the body.

Electrolytes basically exist as acids, bases or salts within the body. The main types of electrolytes in your body are sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate. In order to function properly, the body must contain a proper electrolyte balance inside and outside of your cells, so they can properly transport water to and from the body’s major systems. Electrolytes basically work via a technique called “osmosis,” which is the transport of fluids from one cell to another. The salt within your cells keeps the body hydrated, regulates blood pH, and ensures that the muscles and nerves are properly functioning.

This essential electrolytes balance is kept in check by eating and drinking things that contain electrolytes (sodium, potassium, calcium, magnesium, chloride, phosphate, and bicarbonate). If your body contains too many electrolytes, the kidneys will quickly flush out the unneeded ones via urination. Your salt levels are regulated by your anti-diuretic hormones, aldosterone and parathyroid hormones. If your electrolyte levels aren’t in tune with your body, then you may find yourself in the emergency room at the nearest hospital.

This is where sports drinks and some enhanced waters that are infused with electrolytes come in handy. Sodium and potassium are the most common electrolytes lost during intense cardiovascular activity – long-distance running, biking, sprinting, etc. You don’t perspire the same way if you’re just sweating it out in the gym. In this case, plain old bottled water will do just fine to rehydrate you. Sports drinks and enhanced waters contain the electrolytes and water that an intense athlete would lose during a workout. For the athlete to progress, they need to ensure they’re replacing their levels of water and electrolytes right after training. This replenishment encourages muscle and cell repair.

If you’ve had the flu recently, you’re doctor may have recommended sports drinks. This is because the same essential electrolytes are lost when the body experiences severe diarrhea, vomiting and fasting – icky side effects from the stomach flu. In this case, you’d need to replenish your electrolyte and water stores just like an elite athlete.

If you’re an elite athlete who suspects you may be suffering from dehydration, ask your doctor to test your electrolyte levels. This is typically done via a simple blood and/or urine test.