By Schuyler Corrigan

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November 26, 2023

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What are electrolytes?

Have you ever noticed that when you maintain proper hydration during physical activity or even throughout your daily schedule, you feel so much better? Your energy is steadily maintained, headaches may never develop, your mind is sharper and your muscles and body feel more vibrant? That’s because hydration and electrolytes play a major role in almost every body function, and when we lack these inputs throughout the day, we can almost immediately notice the difference. 

Electrolytes are the group of minerals that help to maintain cellular fluid balance, support muscle contraction, and help regulate chemical reactions throughout the body. These include sodium, potassium, magnesium, calcium, bicarbonate, chloride, and phosphate. If we are eating a diet rich in these minerals, it is unlikely that we need to supplement with these regularly, however, extra electrolytes are helpful if we’re sweating throughout the day, increasing our exercise, or suffering from an illness that causes diarrhea or excessive dehydration or even if we have an autonomic nervous system illness or cardiovascular concerns. Overall, these minerals are essential for balance throughout our body, and we’ll notice quickly if they’re depleted.

Electrolytes & Hydration go Hand-in-Hand

It’s not uncommon for folks to get dehydrated where symptoms of dehydration could be easily prevented with some awareness and simple habit shifts. Each day, it is extremely important (especially when you’re doing outdoor activities) to drink consistently, and it’s wise to make sure your body doesn’t experience the cellular strain that is dehydration. 

 

If you’re sweating during physical activity, you’re losing important electrolytes. This is more critical in summer weather or during outdoor activities in the heat, but sweating during any activity is one of the quickest ways to dehydrate. A simple way to replenish is with an electrolyte pack or drink (ideally not one full of sugar except in the case of certain autonomic illnesses). It is also important to note that doing any activity at higher elevation will cause you to dehydrate faster, so keep this in mind and make sure to constantly drink extra water. Also, during the holidays people may drink less water due to the cooler weather and even caffeinated beverages and alcohol can also dehydrate the body.

Replenishing Electrolytes

Extra electrolytes are a great thing to have on hand when traveling in case of illness or to keep with you on hikes or outdoor activities. We recommend electrolyte powders without extra added sugars, artificial colors, or flavors. Brands such as Nuun, LMNT, Hilyte and Pique are good ones to start with. You can add these to water and drink throughout a hot or active day to support hydration and stamina, or drink afterward if you’re feeling fatigued or dehydrated. If you are needing more personalized recommendations for meeting hydration goals and electrolyte replenishments, make sure to ask your naturopathic doctor during your next visit!