Electrolytes for Exercise: What it can do to the Body

• comments
• 
• 

The word "electrolyte" has been thrown around in energy drink commercials to highlight the importance of replenishment of such substances in the body during workouts, but what exactly is an electrolyte and what role does it play in the body's function?

According to the US National Library of Medicine, electrolytes are minerals in the blood and other body fluids that carry an electric charge. These electrolytes are in charge of affecting the amount of water in the body, the acidity of the blood or pH levels, and muscle function, among other processes. Calcium, chloride, magnesium, phosphorous, potassium, and sodium are all electrolytes, and the body loses them when it sweats.

"Electrolytes are positively or negatively charged substances, like the minerals sodium and potassium, that conduct an electrical current in your body," Dr. Michael Bergeron, a fellow of the American College of Sports Medicine explained to Women's Health.

But how does one know if the electrolytes lost in a workout is too much, resulting to electrolyte depletion? Shape reports that most people's regular workouts don't result in electrolyte depletion, because it highly depends on how intense and how long the workout is. In fact, for those people who workout for less than an hour, they need not worry about replenishing lost fluids, as drinking water is enough. For those who lose more than 2% of their body weight after a workout however, say because of a Bikram yoga class, it's best to rehydrate with electrolyte drinks such as coconut water or Gatorade.

Speaking of Gatorade, the product was in fact developed at the University of Florida to address fluid replenishment and electrolyte loss among football players who did twice a day training sessions in the heat of Florida weather.

For those who undergo athletic type of workouts that go on for more than an hour, or simply do workout for more than 60 minutes and tend to sweat buckets, it may be best to use a Fluid Loss calculator like the one from the Gatorade Sports Science Institute. Otherwise, go ahead and chug that bottle of Gatorade or other electrolyte brand of drinks, but make sure to read the label. Some brands may have added sugar, which is fine for moderate consumption, but not every time you hit the gym.

One can also replenish electrolytes through a nutritious post-workout meal. In fact, dark leafy green vegetables and nuts such as almonds, spinach, and cashews are high in magnesium. Broccoli, citrus fruits, tomatoes, and sweet potatoes on the other hand, can provide a good amount of potassium, while tomatoes, celery, and lettuce are great sources of chloride. A banana and a serving of spinach are also often a good post-workout snack, if there's no time to grab a whole meal.