When Are Electrolytes Supplements Actually Helpful?

Electrolytes supplements. They always seem so ... sexy (those sleek packaging, oof!) and effective. But do they really work? We find out.

When Are Electrolytes Supplements Actually Helpful?

The PR for electrolytes supplements — drinks, powders, dissolvable pills, etc. — is incredibly well done. Think of them, and chances are, your mind immediately goes to performance. Or, more specifically, longer-lasting, better athletic performance.

But do they actually help? Or have we all been deceived by the sexy marketing campaigns (and packaging; omg, always so sleek, like an Apple product)? Let’s see.

First things first, what are electrolytes?

“Electrolytes” is a broad umbrella term for particles that carry a positive or negative electric charge.

However, from the human body’s POV, electrolytes refer to essential minerals in your body fluids, such as blood, urine, and tissues. Significant electrolytes in your body include:

  • Sodium: Maintains fluid balance, supports nerves and muscle function
  • Potassium: Supports cells, heart, and muscle function
  • Chloride: Maintains fluid balance, controls blood volume and blood pressure
  • Magnesium: Supports nerves, muscle, and heart function, controls blood pressure and blood glucose levels
  • Calcium: Supports bones and teeth health
  • Phosphate: Works with calcium to build strong bones and teeth
  • Bicarbonates: Maintains the body’s acid and base (i.e., pH) balance, moves carbon dioxide through the bloodstream

All in all, electrolytes are crucial because they help keep your nervous system and muscles functioning as they should (e.g., a steady heart rate and rhythm), plus your “internal environment” balanced (e.g., a blood pH of around 7.35 to 7.45).

What’s the reasoning behind electrolytes supplements?

Four words: electrolytes loss from sweat. See, in general, when you exercise, you’ll sweat.

And ....

When you sweat, you not only lose water but may also lose enough electrolytes that you run into something called an “electrolyte imbalance”, which technically means that the level of 1 or more electrolytes in your body is too low or too high — but in this case, we’re talking about the “too low” bit.

Note: not all electrolytes are lost to the same degree through sweat.

Sodium and chloride are the most abundant electrolytes in sweat, and potassium, magnesium, and calcium in lower amounts. Here’s what happens when you get low on each of them:

  • Sodium: Muscle cramps, loss of appetite, dizziness
  • Chloride: Changes in pH, irregular heartbeat
  • Potassium: Muscle weakness, muscle paralysis, mental confusion
  • Magnesium: Muscle cramps, nausea, confusion
  • Calcium: Osteoporosis, osteopenia, muscle spasms

Sounds scary, right?

At this point, electrolytes supplements make perfect sense. They replenish your electrolyte levels, so you won’t find yourself stumbling and flailing about on uncooperative, “jelly” legs.

But here’s the thing. Since electrolyte loss happens through sweat, that means:

You don’t need electrolytes supplements unless …

You’re sweating loads.

Like, loads.

Of course, because sweat rates can vary between individuals, most guidelines base their recommendations on exercise duration and other factors, such as temperature, humidity, and clothing. 

A good rule of thumb is that electrolytes supplements are only beneficial when you exercise for more than an hour.

And TBH, unless you’re exerting a lot, the benefit wouldn’t be much.

That is, according to a 2023 study published in the Journal of the International Society of Sports Nutrition, electrolyte drinks:

  • Reduced the severity and likelihood of post-training cramping
  • But did not improve running performance, overall hydration, mood, or heart rate

In participants who performed 3-hour long workout sessions. Yes. You read that right. 3 hours!

What does this mean for you?

Here’s a way you could approach hydration:

1️⃣
Go into your workout optimally hydrated

You don’t want to begin exercising when you’re already in a “hydration deficit”.

So, drink enough water before your workout so you’re peeing every so often and your urine is clear, pale yellow, and odorless.

If it’s dark-colored and/or foul-smelling, you need more water.

The American College of Sports Medicine recommends drinking 500 ml of fluid 2 hours before exercise.

Here's why hydration is so important for your fitness:

The Importance of Proper Hydration in Your Fitness Routine
💧 Water. It’s boring, right? And yet it’s absolutely vital to our health and wellbeing. So it’s no wonder why, while we focus on training intensity, set variation, and improved nutrition, we often relegate hydration to the back of our mind. But if we want to unlock the
2️⃣
Keep track of how long you’ve been working out

Don’t bother with the electrolytes supplements for anything shorter than an hour.

If your session extends beyond the 1-hour mark, get in ~500 ml of water every hour. You may also wish to consider supplementing with a carbohydrate-electrolyte drink.

That said, you’d likely see more benefit from ingesting carbohydrates than electrolytes (unless you’re a heavy, heavy sweater) — because most people already get way more salt (i.e., sodium chloride) than they need through their diet.

The American College of Sports Medicine recommends an isotonic drink (0.5-0.7 g/L of sodium) for physical activity shorter than 3 hours and a more concentrated drink (0.7-1 g/L of sodium) for physical activity longer than 3 hours.

Learn more about the benefits of intra-workout carbs here:

Intra-workout Carbs: A Powerful Performance Booster or Recipe for Nausea?
Intra-workout carbs. Will loading up on bread, pizza, or candy truly enhance your performance in the gym, or is it all just a big, carby lie?
3️⃣
Replenish with water and water-rich foods

In most cases, it’s unnecessary to “rehydrate” with electrolytes supplements post-exercise if you were 1) adequately hydrated before working out and 2) hydrated according to guidelines during your workout session.

A balanced diet can easily replace most of the electrolytes you lose through sweat.

FYI, many “common” foods and drinks are also great electrolyte sources. Examples include bananas (potassium), avocadoes (magnesium), oranges (potassium and calcium), and pickles (sodium).

What to look out for in electrolytes supplements

Here are a few tips for those looking to purchase electrolytes supplements:

  • Choose the form that works for you: There are powders, ready-made drinks, gummies, tablets, and gels. Look through your options and find one that suits your needs, preferences, and budget. 
  • Carefully screen the ingredient list: Make sure it contains all the electrolytes you need and in an appropriate ratio (most should come from sodium, with smaller amounts of potassium, magnesium, calcium, and phosphorus). It should also contain some carbohydrates. The American College of Sports Medicine recommends a carbohydrate intake of 30-60 g/h for extended workout sessions (typically, > 1 hour). 

On a closely related note … should you eat carbs before your workout?

Should You Eat Carbs Before Your Workout?
Eating carbs before your workout might seem like such an obvious thing to do - but does it really help with your lifting performance? Let’s see.
  • Don’t go overboard: Yes, you can “overdo” electrolytes. So, only use electrolytes supplements when necessary. Do not sip or chew on them like your regular OJ or gummy bears throughout your day.

What about supplements that’ll (actually) boost your performance?

Electrolytes supplements help you maintain performance at 100%.

But what if you’re looking to ramp it up to 120% or 150%? Well, we have a few things in mind.

There’s creatine.

Ultimate Guide To Creatine And Its Benefits
Wondering if creatine is worth your money? Here’s everything you need to need about it - including its benefits, dosage, and side effects - before buying.

There’s protein powder.

Everything You Wanted To Know About Protein Shakes But Were Too Afraid to Ask🥤
Unlocking the world of protein shakes: your ultimate honest guide to benefits, types, and more. 🌍 The world of protein powders can be a daunting one to step into. Whether shopping online or in a brick and mortar store, seeing the endless options of giant barrel-like containers could make you question

And there’s also good old caffeine.

Should You Mix Creatine with Caffeine?
Mix creatine with caffeine: yes or no? Find out if these two are BFFs or mortal enemies here, so you make the most of your supplements.

Not to mention … staying consistent with your workout routine so you experience the physiological adaptations (e.g., muscle growth and improved VO2 max) to exercise that help you perform better.

Don’t know how to get started working out? Want to refresh your training plan because you’re bored? GymStreak, an AI-powered workout planner with an in-built nutrition planner, can help.

Check it out here:

References

Convertino, V. A., et al. “American College of Sports Medicine Position Stand. Exercise and Fluid Replacement.” Medicine and Science in Sports and Exercise, vol. 28, no. 1, Jan. 1996, pp. i–vii. PubMed, https://doi.org/10.1097/00005768-199610000-00045.

“Electrolytes: Understanding Replacement Options.” ACE Fitness, https://www.acefitness.org/certifiednewsarticle/715/electrolytes-understanding-replacement-options/. Accessed 5 July 2024.

“---.” ACE Fitness, https://www.acefitness.org/certifiednewsarticle/715/electrolytes-understanding-replacement-options/. Accessed 5 July 2024.

Jeukendrup, Asker. “A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise.” Sports Medicine (Auckland, N.z.), vol. 44, no. Suppl 1, 2014, pp. 25–33. PubMed Central, https://doi.org/10.1007/s40279-014-0148-z.

McIntosh, Mason C., et al. “The Effects of a Sugar-Free Amino Acid-Containing Electrolyte Beverage on 5-Kilometer Performance, Blood Electrolytes, and Post-Exercise Cramping versus a Conventional Carbohydrate-Electrolyte Sports Beverage and Water.” Journal of the International Society of Sports Nutrition, vol. 21, no. 1, Dec. 2024, p. 2296888. Taylor and Francis+NEJM, https://doi.org/10.1080/15502783.2023.2296888.

Orrù, Stefania, et al. “Role of Functional Beverages on Sport Performance and Recovery.” Nutrients, vol. 10, no. 10, Oct. 2018, p. 1470. PubMed Central, https://doi.org/10.3390/nu10101470.

Rn), Open Resources for Nursing (Open, et al. “Chapter 15 Fluids and Electrolytes.” Nursing Fundamentals [Internet], Chippewa Valley Technical College, 2021. www.ncbi.nlm.nih.gov, https://www.ncbi.nlm.nih.gov/books/NBK591820/.

Shrimanker, Isha, and Sandeep Bhattarai. “Electrolytes.” StatPearls, StatPearls Publishing, 2024. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK541123/.