There is growing interest in electrolytes. According to the report, the global electrolyte mixture market has exploded from $36.56 billion in 2023 to $40.32 billion in 2024. new research. This 10.3% increase may partly reflect the nation’s growing health consciousness, but TikTok, which allows any wellness content creator to start his day with an electrolyte boost, may also be relevant. Maybe it is.
For those unfamiliar with the latest wellness essentials, electrolytes are electrically charged minerals that regulate essential chemical reactions in the body, such as pH balance and nerve and muscle contraction. It also helps maintain the balance of fluids inside and outside of cells, thus helping to keep the body optimally hydrated. Although we lose electrolytes every day through sweat and urine excretion, most of the electrolytes we need come from a healthy, balanced diet. However, if your diet isn’t right, you exercise a lot, or you struggle to get your daily water intake, electrolytes can be a good support. Here’s what you need to know:
Electrolytes are more than just salts
Given the range of minerals recognized as electrolytes, their benefits naturally vary. “Sodium is the electrolyte most people know about, but magnesium, potassium and calcium are other key electrolytes,” explains founder Leanne Stevenson. AltaUnique electrolyte powder, Cell hydrationhas become a bestseller. “When you consider how important magnesium alone is for mood, stress, sleep, and metabolism, you realize how important maintaining a good electrolyte balance is.” Like magnesium, another electrolyte Calcium is essential for nerve and muscle function and for building and maintaining strong teeth and bones. Potassium, on the other hand, is essential for moving nutrients throughout the body and helping dispose of unnecessary waste products.
Can strengthen your exercise habits
Traditionally the go-to supplement for athletes, you don’t have to be a long-distance runner or professional bodybuilder to reap the benefits of electrolytes. Anyone who works out can benefit from it. “It helps to significantly improve hydration, especially when used during intense physical activity,” says the nutritionist Riya Lakhani-Kanji. “Additionally, maintaining a consistent electrolyte balance can also help avoid periods of excessive sweating and dehydration in hot weather, as it can support muscle function and increase endurance.” In addition to allowing your muscles to contract (meaning less cramping), electrolyte deficiencies can also affect your ability to build muscle, so getting the balance right is important.
Add to your anti-stress arsenal
Even if your workout schedule doesn’t qualify, other conditions and lifestyle factors may require additional support. When you’re on a keto diet that’s low in carbohydrates and high in fat, your body produces ketone bodies to burn fat for energy instead of glucose, but this process causes you to lose water and electrolytes. “Chronic stress and anxiety deplete potassium (as does excess caffeine), and dietary studies consistently show that women, especially women, are not meeting their potassium intake targets.” added Stevenson. “Potassium is essential for nervous system function, cognitive health, mood, and stress, and when combined with magnesium, which is also chronically deficient in the diet, it can help make your mood more calm and stable. She goes on to say that breastfeeding can also increase your electrolyte needs, but it’s best to consult your doctor before incorporating supplements into your routine.
take a balanced approach
If you find drinking plain water a chore, you may want to swap your water for something more interesting. However, if you start using electrolytes, don’t forget about plain old water completely. Although there is evidence to suggest that electrolytes are good for hydration after bouts of illness, strenuous exercise, or in very hot temperatures, for most people, plain water is the best way to stay hydrated most of the time. is suitable. In other words, electrolyte intake is not mandatory, but rather a choice. “The frequency and amount of electrolytes you should take is highly dependent on your physical activity level and your personal health.” Raknikanji. “However, for most people, it is safe to use electrolyte sachets daily, especially if you engage in strenuous training or activities that cause heavy sweating.”
look at your eating habits
As with non-food supplements, if you’re still not sure whether you should include electrolytes in your daily intake, first consider what you’re getting from your diet and whether you can increase your electrolyte intake. That is important. in this way. Potassium-rich foods include leafy greens, salmon, white beans, and avocados, while spinach, pumpkin seeds, tofu, and oats are all good sources of magnesium. That being said, it’s important to note that even whole food sources containing certain minerals may not always be enough. “The basic requirements for electrolytes are very high,” Stevenson explains. “Banana is touted as a potassium superfood, but you only get about 11 percent of your RDA from one banana, so there are ways to go about consuming it. If you’re on a low-carb diet, electrolytes are a great source of energy. Particularly useful.”
be careful
Electrolytes are helpful in managing your health, but can the gloss of social media cloud your good judgment? Instead, approach them with the same care you would put into your body. “Too much electrolyte can be just as harmful as too little, so moderation and balance are key,” he says. RaknikanjiMeanwhile, Stevenson has a word of warning about the problem of excess sodium. “Hard-core endurance athletes may be more forgiving when it comes to sodium-rich electrolyte drinks, but the average person doesn’t need much more sodium, especially if their diet is high in ultra-processed foods,” she says. points out. The same precautions also apply to people with certain medical conditions, such as kidney disease or those that affect the body’s ability to properly balance minerals.
In addition to being careful about consuming too much sodium, you also need to be careful about sugar. Be especially careful when choosing sports drinks that purport to be electrolyte replacements. “It’s important to separate sports drinks from electrolytes,” says Stevenson. “Yes, sports drinks contain electrolytes, but the average large bottle of name-brand sports drinks can contain 36 grams of sugar, so it’s a good idea to add this to your daily routine.” is not healthy.”
