What are electrolytes? 

Well firstly, despite the hype electrolytes are nothing new - these minerals have always been around, in our bodies and our food and drink. 

Electrolytes are salts and minerals that, when dissolved in a liquid (like water or body fluids), separate into ions that carry either a positive or negative electrical charge. The main electrolytes are sodium, potassium and chloride as well as magnesium, calcium, phosphorous and bicarbonate.

What are the functions of electrolytes?

As mentioned, electrolytes balance the level of fluids in our body – be it in our blood, cells or the fluid around our cells. If there is a high concentration of electrolytes in an area, fluid will move in via osmosis. Likewise, if the electrolyte concentration is low, fluid moves out of that area. The body can effectively move electrolytes in or out of our cells and having the right balance of electrolytes is important to maintain the right balance of fluid throughout the body.  

Our kidneys help to maintain homeostasis by filtering electrolytes and water from the blood, returning some to the blood, and excreting any excess into the urine. The kidneys also respond to hormones that help regulate electrolyte balance. For instance, the hormone aldosterone signals the kidneys to reabsorb more sodium and excrete more potassium, while the parathyroid hormone signals the kidneys to reabsorb more calcium. 

We can see that our amazing bodies are fully adept at balancing our electrolyte levels... 

Perhaps, or perhaps not...it depends on your individual circumstances. 

The main way we lose electrolytes is through bodily fluids, so healthy people can be at risk after bouts of sickness and diarrhoea and should take steps to replace their electrolytes. But there are other times when increasing your electrolyte intake can be helpful: 

Exercise

Your need for electrolytes will vary, depending on the duration of your exercise session, plus the level of intensity. As little as 1-2% dehydration can negatively impact flexibility, speed, endurance, muscle and mental function, so it is important to stay well hydrated to avoid this.¹

Generally speaking, if you've done a moderate workout, for less than an hour, rehydrating and replenishing with water and electrolyte rich foods (see below) should suffice. However, if you've done prolonged exercise, at a high intensity or in a hot climate, you will be sweating lots, which loses both water and electrolytes. In this instance, an electrolyte supplement can help to replace those lost through sweating, help to prevent dehydration and improve exercise performance. 

Hot climates

Again, extreme weather can cause you to sweat more, which results in the loss of both water and electrolytes. If you’ve spent too long in the sun, or been active in a hot climate, drinking water with added electrolytes can help to prevent dehydration and support electrolyte balance.

Alcohol