What we’ll cover:

• The role of electrolytes in the body
• Staying hydrated during exercise
• How to support exercise recovery with food and fluids

What are electrolytes?

Electrolytes are essential minerals your body needs to function. These include minerals such as sodium, potassium, calcium and magnesium. We obtain these minerals through food and drink. 

For most people, a balanced diet and plenty of water will give you all the electrolytes you need. When electrolyte levels become too high or too low, it creates an imbalance that disrupts normal bodily functions. 

A healthy balance of electrolytes helps the body to:

• Balance fluid and PH levels
• Support nerve and muscle function
• Regulate blood pressure

Whilst electrolyte powders and drinks have been around for years, they have recently increased in popularity among the general public. But do we need them? 

When electrolyte supplements can be helpful

When performing long and/or intense exercise, the body loses electrolytes through sweat. Replacing them through a sports drink, or electrolyte sachet can be helpful in some situations, such as: 

• Moderate to intense exercise that lasts for 90 minutes or more
• Hard workouts in very hot or humid weather
• Endurance events, like long-distance running or cycling
• Recovering from an illness like vomiting or diarrhoea, where you lose a lot of fluids.

In these cases, electrolyte products can help restore your body's balance and keep you hydrated.

When electrolyte supplements may not be necessary

Most people should get all the electrolytes they need from a healthy, varied diet. For most everyday exercise - like a gym session, a short run, or a brisk walk - you do not need electrolyte supplements.

Instead, drinking water before, during, and after your workout is enough. U.K. guidelines suggest drinking 6 to 8 glasses of water a day, but you may need more if you exercise often or when the weather is warm. 

Crucially, electrolyte drinks should not replace regular water. Most of these powders and drinks contain added sodium. This counts towards your daily salt intake, which we should keep below 6g a day.

These products can also be expensive and often contain hidden sugars, sweeteners, and additives. While you can buy them easily in most supermarkets, we advise to speak with your GP before starting any new supplement.

Post exercise recovery

Water is vital for re-hydrating after a workout, but the food you eat also plays a big part in your recovery. Just think of the ‘three R’s’. 

1. Re-fuel
Your body uses its energy stores to power you through exercise. You can top these stores back up by adding carbohydrates to your post-workout snack. This could be a small portion of wholewheat pasta or brown rice with a meal, or a chopped banana with yoghurt for a quick snack.

2. Re-hydrate
Unless you have done a grueling endurance workout, plain water is perfect for re-hydrating. Eating whole foods with a high water content, like fruits and vegetables, also helps boost your hydration levels.

3. Rebuild
Protein is essential for repairing and growing muscles after exercise. Enjoying a protein-rich snack or meal after your workout - such as a smoothie made with Greek yoghurt, fruit, and nut butter will help your muscles recover faster.

Summary

Electrolytes support hydration and muscle function, and are easily gained through water and a balanced diet. However, intense or long workouts may require extra support. 

For the best post-exercise recovery, remember the Three R's:

• Re-fuel: Eat carbohydrates for energy.
• Re-hydrate: Drink fluids to replace sweat.
• Rebuild: Eat protein to repair muscles.