by Erin D Marion - Published 6 months ago

Electrolytes: 4 to Stock, 3 to Skip This Summer

As the summer season arrives, many individuals turn to sports drinks enriched with electrolytes to prepare for outdoor activities like hiking and workouts. However, what exactly are electrolytes, what makes them essential, and what are the optimal sources of these vital minerals?

Registered dietitians delve into the scientific underpinnings of these mini powerhouses, provide insights on recognizing electrolyte deficiencies, and guide you on which electrolyte-rich options to include in your shopping cart or avoid.

WHAT ARE ELECTROLYTES?

Electrolytes are minerals within the body possessing an electric charge. They play a pivotal role in maintaining the normal functioning of the heart, muscles, and nervous system.

“While fluid is commonly considered the primary factor in preventing dehydration, electrolytes act as the unsung heroes, contributing to fluid balance within and outside cells, and facilitating efficient fluid delivery to exercising muscles,” emphasizes Leslie Bonci, RD, a sports dietitian for the Kansas City Chiefs and co-founder of the sports nutrition consulting group Performance365.

Essential electrolytes that your body requires include:

Sodium, chloride and potassium, which help regulate the body’s fluid balance
Calcium and magnesium, which support muscles and metabolism

When you breathe heavily and sweat, you lose these electrolytes. So, it’s important to replenish your stores with the right foods and drinks to prevent imbalances and keep your body functioning properly.

WHY DO YOU NEED MORE ELECTROLYTES IN HOT WEATHER?

“Summer brings hot temperatures, which can dehydrate you quickly if you aren’t drinking enough water and taking in the right nutrients,” says Nicole Hinckley, RD, a registered dietitian who’s worked with the Dallas Cowboys cheerleaders, Orange Theory and athletes at the University of Texas at San Antonio.

When it’s hot and humid outside, sweat can’t cool you off as quickly as it usually does. This makes your body hotter, and you lose more fluids and electrolytes, according to the Mayo Clinic. Signs of dehydration like dizziness, muscle cramps, a pounding or racing heart, confusion, headache, fatigue and dark-colored urine are all indicators you need to hydrate ASAP.

HOW CAN I ENSURE ADEQUATE ELECTROLYTE INTAKE?

On a typical summer day, eating a balanced diet and drinking plenty of fluids is all you need to do to ensure your body has the electrolytes it needs. But if you’re new to hot-weather workouts or plan to spend an hour or longer exercising intensely, it’s important to regularly take breaks to stay hydrated with electrolyte-packed drinks and snacks. If you’re pregnant, keep in mind that it’s best to only work out outdoors when it’s not hot and humid, according to guidelines from the American College of Obstetricians and Gynecologists.

4 TOP ELECTROLYTE SOURCES

Here are four top-rated sources of electrolytes, according to RDs:

1. GOODSPORT

Studies show milk does a better job of hydrating than water. But most people don’t find it appealing while exercising, says Bonci. With *deproteinized* milk, GoodSport serves the carbs and electrolytes you need without the protein, fat or milky taste. Another option? A glass of milk after a sweat sesh could also do the trick, adds Hinckley, since your muscles need carbs and protein to rebuild.

2. PROTEIN2O

Protein20 not only contains protein to aid in recovery and muscle growth, but also has electrolytes such as potassium and sodium, which are essential for hydration,” says Hinckley. Since most adults don’t get enough potassium in their diet, it’s an especially smart refueling choice.

3. TRAIL MIX

Trail mix, a blend of salty and sweet ingredients, is a popular hiking snack due to its electrolyte-rich components. Almonds, lightly salted, provide magnesium and sodium, while raisins, apricots, and bananas are potassium-rich, as explained by Mary Wirtz, RD, a nutrition consultant for Mom Loves Best.

4. PICKLED FOODS

Olives, sauerkraut, and kimchi, pickled foods, are an often overlooked source of electrolytes and a tasty post-workout treat. Tomatoes, rich in potassium, are frequently combined with olives by Wirtz to create a quick salsa enjoyed with chips. “It’s the ideal refueling option after a challenging workout,” she states.

3 OVERRATED ELECTROLYTE SOURCES

Unless you’re an athlete training intensely for peak performance, there’s no need to load up on the following:

1. SUGARY SPORTS DRINKS

Popular sports drinks often contain more than 36 grams of sugar per serving, exceeding the daily added sugar limit for men and significantly higher than the 25 gram limit for women. While beneficial for athletes, these drinks are unnecessary for the average person, especially for weight management, according to Hinckley. They are loaded with added sugars and artificial ingredients.

2. ELECTROLYTE WATERS, GELS AND POWDERS

Wirtz advises that electrolyte waters, gels and powders are generally not necessary unless you are engaging in prolonged workouts or training for a race.

3. COCONUT WATER

Although coconut water is tasty, popular and high in potassium, it’s low in essential electrolytes like sodium and chloride. This means it doesn’t provide the right balance of nutrients your body needs, according to Bonci. The Mayo Clinic also points out that the amount of electrolytes in a bottle can vary depending on how long the coconut has been stored.

KEY TAKEAWAYS

Hinckley emphasizes the importance of replenishing electrolytes lost through sweat, especially during hot, humid weather. If you feel dizzy, thirsty, weak or develop a headache, it's a sign to rest in a cool place and increase your electrolyte intake.