All water contains some electrolytes, but electrolyte waters contain more, typically in the form of sodium, potassium, magnesium, phosphate or calcium—all minerals with electrolytes. Water with electrolytes can also be branded as “sports water.” Or perhaps you have seen electrolyte packets that are meant to be added to water or sports drinks playing up the fact that they have electrolytes on the packaging.
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Sports dietitian and Victorem Performance Nutrition owner Jena Brown, RD, CSSD, says that electrolytes are important for several reasons. They are essential for fluid balance, muscle contraction and relaxation, brain function, regulating blood acidity and nerve impulses. “In water, electrolytes break apart or dissociate and conduct electricity in the body,” she says.
As Singer pointed out, minerals (including potassium and magnesium, to name a couple) are electrolytes. That means any time you eat foods with these minerals (such as bananas, oranges, spinach, lentils, sweet potatoes, nuts, avocado and dark chocolate), you are consuming electrolytes. A very wide range of foods contain electrolytes, so even if you follow a certain diet or eating plan (such as vegan or Mediterranean diet), getting them through food is possible.
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Are Electrolyte Drinks Beneficial?
Brown says that electrolyte drinks that have a small amount of sugar can also help hydrate faster than water alone. “Glucose in sugar is needed to absorb sodium, which pulls water into the bloodstream. An electrolyte drink with a small amount of sugar is called an oral rehydration solution and can be helpful if you are dehydrated or need to hydrate quickly,” she explained.
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“The main misconception I see with electrolyte drinks is that people seem to believe they need to be consuming electrolyte drinks no matter the occasion, to appropriately hydrate. In most scenarios, drinking plain water will be more than sufficient to support hydration needs,” Singer says. “Sip on fluids throughout the day, and emphasize fluid around meals and snacks which will support fluid retention,” he recommends.
If you are an athlete, are training for a race or athletic event or work out a lot, Brown says it can be helpful to work with a sports dietitian to make sure you are fueling your body properly both in terms of food and hydration.
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Sources
Brett Singer, RD, CSSD, sports dietitian at Memorial Hermann Health SystemJena Brown, RD, CSSD, a sports dietitian and owner of Victorem Performance Nutrition in Brenham, Texas Read More Details
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