Hydration Myth: Electrolytes Make Water More Hydrating

To add electrolytes or to not add electrolytes...the hot button question lately! But do you really need to be adding electrolytes every day?

What are electrolytes?

Electrolytes, such as sodium (yes, salt), potassium, magnesium, calcium, and chloride, are minerals that play many essential roles in the body. We consume them on a daily basis through food, and sometimes through supplements.

The average American consumes over 3,100 mg of sodium per day, while the American Heart Association recommends no more than 2,300 mg per day (about 1 tsp).

Is 2,300 mg the perfect sodium goal for everyone? Nope! Some people should aim for less, while others (including athletes!) often need more.

What role do electrolytes play in hydration?

One of the roles electrolytes play in the body is maintaining fluid balance inside and outside your cells. When you sweat, your body looses both water and electrolytes, which can disrupt this balance.

Excessive sweating without replenishing electrolytes may result in water going "straight through you", since the imbalance of electrolytes makes it difficult for your body to draw water back into your cells.

This does not mean water in less hydrating without electrolytes, it just means that electrolytes aid in re-establishing fluid balance within your body. On a typical day without exercise or excessive sweating, water alone (plus the electrolytes naturally found in food) should suffice at keeping you hydrated.

When should I supplement with electrolytes?

Electrolyte supplementation recommendations depend on your exercise intensity, duration, and the environment in which you are working out. A good rule of thumb is to consider adding electrolyte supplements when exercising at a high intensity for over an hour, especially in hot and humid conditions.

For exercise under an hour, in controlled environments (such as a gym with AC), just drinking water alongside the electrolytes you eat naturally with food should keep you hydrated.

Keep in mind, everyone's hydration needs are unique! Some people sweat more than others, and some have higher concentrations of electrolytes in their sweat than others.

Symptoms of dehydration (headache, dizziness, fatigue, cramping, and weakness) may be a signal that you need to increase your electrolyte intake. If you're struggling with dehydration, let's chat!

If I'm supplementing with electrolytes, what brand should I use?

Sodium makes up the largest percentage of electrolytes lost through sweat, so the amount of sodium in a product is what you should focus on when choosing a supplement.

For athletes, an electrolyte supplement with at least 250 mg of sodium is a great place to start. You may need to increase from there depending on your personal needs. You can also learn more about how to determine your hydration needs in my ebook, The Ultimate Race Day Fueling Guide.

*This information is not to be construed as medical advice. Speak with your medical provider and/or Registered Dietitian for personalized guidance.