Also, you're probably not drinking water while you're out drinking alcohol, and you may lose even more water and electrolytes if you experience vomiting or diarrhea.

Dehydration may also play a role in a lot of common hangover symptoms, like headache , fatigue, and weakness. Drinking lots of water with electrolyte tablets or coconut water with salt added should help when you've overdone it at the bar. Cedars-Sinai Blog What are Electrolytes?

Q: Why are electrolytes important? Christina Fasulo: And they control nervous-system function. Q: What are some signs of low electrolyte levels? Q: How do we lose electrolytes? EDS: We mostly lose electrolytes through sweat and urine. CF: Also vomiting and diarrhea. Q: How do we get electrolytes in our bodies?

Read: Does IV Vitamin Therapy Work? Q: Aren't sports drinks known for providing electrolytes? If you're doing an easy-to-moderate exercise for an hour, then you're fine drinking water.

Q: Are there electrolytes when you get an IV? Read: The Science of Hangovers. Q: How else does drinking alcohol affect our electrolyte levels? EDS: Alcohol is dehydrating in multiple ways. Tags: Prevention.

Expert Advice. Food and Nutrition. Popular Categories. Popular Topics. Women's Health. Proper fueling during exercise requires more than replenishing calories and fluids; it involves consistent and adequate electrolyte support as well. Electrolyte needs vary much more than either caloric or hydration needs, so you will have to experiment quite a bit in training until you have this aspect of your fueling tailored to your specific requirements under various conditions.

Proper functioning of the digestive, nervous, cardiac, and muscular systems depends on adequate electrolyte levels. No one wants to cramp, of course, but remember, cramping is a place far down the road of electrolyte depletion.

Electrolytes are chemicals that form electrically charged particles ions in body fluids. These ions carry the electrical energy necessary for many functions, including muscle contractions and transmission of nerve impulses. Many bodily functions depend on electrolytes.

Optimal performance requires a consistent and adequate supply of these important nutrients. Many athletes neglect consistent electrolyte replenishment because they've never had cramping problems.

Even if you've been fortunate enough to have never suffered the painful, debilitating effects of cramping, you still need to provide your body with a consistent and adequate supply of electrolytes.

Because the goal in replenishing electrolytes is not so much to prevent cramping, but to maintain specific bodily functions at optimal levels.

Cramping is your body's way of letting you know that, in terms of electrolytes, it's on empty. When you've reached that point, your performance has been severely compromised for some time.

Remember, you want your body to perform smoothly, without interruption or compromise. Just as you shouldn't wait until you're dehydrated or bonking before you replenish fluids or calories, you never want to wait until you're cramping before replenishing electrolytes.

Consistent replenishment of electrolytes is just as important as the fuel you consume and the water you drink during exercise. Far too many athletes have suffered needlessly with swollen hands and feet from water retention due to ingestion of salt tablets or electrolyte products that were too high in sodium during prolonged exercise in the heat.

The body has very effective mechanisms to regulate and recirculate sodium from body stores. Excess sodium consumption interferes with or neutralizes these complex mechanisms.

Sweat generates large sodium losses, which is monitored closely through hormonal receptors throughout the body. However, rapid sodium replacement neutralizes the system, allowing water intake to dilute the sodium content.

High-sodium electrolyte supplementation compromises the natural physiological control of serum electrolytes. Once the body detects an increase in sodium from exogenous sources food, salt tablets, or products too high in sodium , the hormone aldosterone signals the kidneys to stop filtering and recirculating sodium.

Instead, the kidneys will excrete sodium and another hormone, vasopressin, will redominate and cause fluid retention. While ingesting large amounts of sodium may temporarily resolve a sodium deficiency, doing so substantially increases the risk of a number of other problems, including increased fluid storage in the form of swelling edema in the extremities.

Consequences also include elevated blood pressure and an increased rate of sodium excretion. All of these inhibit performance. The truth is that the human body needs only a minute amount of sodium to function normally. We require a mere mg of sodium each day, athletes maybe 2, mg. This is easily supplied by natural, unprocessed foods.

In other words, you already have a vast reservoir of sodium available in your body from your diet, ready to serve you during exercise. In addition, your body has a highly complex and efficient way of monitoring and recirculating sodium back into the blood, which it does to maintain homeostasis.

You do need to replenish sodium during exercise, but you must do so with amounts that cooperate with, and do not override, these complex body mechanisms. Centers for Disease Control and Prevention provided additional scientific evidence that the majority of Americans over the age of twenty should limit the amount of sodium salt they consume daily to 1, milligrams mg to prevent and reduce high blood pressure.

Not only are high-sodium diets bad for your health, but those who consume large amounts of sodium in their diet are guaranteed greater sodium loss rates and will require greater sodium intakes during exercise.

Sodium, as you probably know, drives thirst, and thirst drives drinking until excess results is definitely not a performance-enhancing scenario.

It's easy to formulate a product that matches one of the many perspiration analysis studies and then sell it on the basis that athletes simply need to replace what they lose. Some products do just that.

Unfortunately, there's a problem with this because individual sweat-loss differences vary greatly, and the human body does not and cannot efficiently replace what it expends during exercise at any intensity above a walking pace.

Electrolytes lost are not replaced by electrolytes consumed in the moment. The body is able to replace, at best, only about one-third of what it loses during exercise.

This is true for fluids, calories, and electrolytes. If you try to replace all the fluids at once, you may end up with dilutional hyponatremia overly diluted blood sodium levels or water intoxication.

If you attempt to replace all the fuel you expend, your stomach will back up in total rebellion, and refueling will grind to a halt. Likewise, if you try to replace in equal amounts all of the electrolytes you lose, a number of hormonal triggers may create all sorts of problems such as gastric distress, edema, muscle spasms, and cramping.

Bill Misner, Ph. When it comes to the amount of fluids you drink, calories you eat, and electrolytes you replenish, this is an absolutely vital principle to remember.

The closer you adhere to it, the greater your opportunity for success. What is bothersome about this recommendation is that one would think that a registered dietician ought to be well-versed on the health consequences of a high-sodium diet which the overwhelming majority of Americans consume.

Yet this particular person advocates additional sodium in the diet prior to a race. We adhere to the principle of limiting sodium that is currently medically recommended since research supports that chronic consumption of more than 2, milligrams per day may contribute to congestive heart failure CHF , hypertension, muscle stiffness, edema, irritability, osteoarthritis, osteoporosis, pre-menstrual syndrome PMS , liver disorders, ulcers, and cataracts.

A number of references are provided in the article, apparently to solidify these recommendations:. Our position is that suppression of aldosterone prior to events by increasing sodium intake is counterproductive to keeping natural body homeostatic controls in the healthy norm range, which means consuming a low sodium diet of under 2, mg daily.

Bottom line : More sodium in the diet equals more sodium lost during exercise. and L. Kenney, "Sodium Balance and Exercise. Acute Effects of Sodium Ingestion on Thirst and Cardiovascular Function. Current Sports Medicine Reports 7. Instead, adopt a low-sodium approach that emphasizes a balance of essential minerals that cooperatively enhance the body's natural hormone and enzyme actions.

You want a product that will provide comprehensive electrolyte support without compromising internal regulation. Comment : The human body is constructed to be sensitive in monitoring homeostatic electrolyte balance.

This suggests that a consistent intake of small amounts of fluids and electrolytes help to prevent severe deficits of fluids and loss of electrolytes. Aldosterone is a hormone that controls the rate of sodium circulated in the human body. When sodium levels dip too low through loss in perspiration or urine, aldosterone is released, stimulating the kidney tubule cells to increase the reabsorption of sodium back into the blood.

In basic terms, the body has a very complex and effective way of monitoring, recirculating, and thus conserving its stores of sodium. High sodium intake will suppress serum aldosterone, whereas low sodium intake will elevate serum aldosterone.

In other words, too much sodium will suppress and neutralize aldosterone's beneficial sodium recirculation effects, causing more sodium to be lost. Conversely, a low-sodium diet and a more conservative sodium intake, in tandem with other depleting electrolytes during a workout or race, creates an environment where lower amounts of sodium are lost in sweat and urine.

This is also why sweat rate figures can be deceiving. You'll find many a coach or researcher stating something to the effect of, "I've seen athletes lose up to several grams of sodium during a one-hour training session.

However, that doesn't mean that those losses are sustainable hour after hour. Again, the body's built-in chemical messengers and hormones namely aldosterone help prevent those losses from continuing down the same path. Bottom line : Instead of adopting a recommendation that more and more sodium be added to the already too-high and unhealthy amounts in the diet, athletes should focus more on lowering their daily sodium intake.

It is almost virtually guaranteed that each and every one of us consumes far more sodium than we need on a daily basis, and the harmful effects of oversupplying the body with sodium above its daily needs is a real and present danger which will compromise optimal health.

Definitely do not pre-load sodium in the days leading up to a race. Proper electrolyte replenishment during endurance exercise requires a gradual, consistent approach that incorporates all of the electrolytes in amounts that do not override normal body mechanisms.

Remember, electrolyte intake needs to be below systemic detection, yet help alleviate systemic depression. This means that you need to consume enough to support body functions and prevent heat-related issues such as cramping without overwhelming your body.

Electrolyte intake must slip under the body's radar detection system while still providing optimal support. They are designed to counter the effects of hyperthermia, optimize specific bodily functions, and enhance endurance performance, especially beyond the two-hour mark. The electrolyte profile of the Endurolytes formula balances cations positively charged ions and anions negatively charged ions responsibly without emphasizing one electrolyte over others.

This is a key note to remember: When a balance of electrolytes of cations to anions are managed in the energy producing cell, assuming the cell has adequate fuel and fluid, such a cell will produce energy at a higher rate than one overdosed by a single cation mixed with an irrational list of anions.

That's a darn good reason to avoid going salt-only or to use any product, whether its a fuel or supplement, that contains high levels of sodium. They will usually include the consequences of too-low amounts of other electrolytic minerals.

Additionally, we do not formulate Endurolytes, Endurolytes Fizz, and Endurolytes Powder to reflect the amounts of electrolyte loss in sweat because each person has a unique biological predisposition in terms of minerals lost via perspiration.

A one size fits all formula based merely on sweat rates cannot, and will not, adequately support your specific electrolyte requirements. In the purest sense, the Endurolytes formula is not so much an electrolyte replacement product, but is better described as an electrolyte stress support formula.

It helps the body perform better under the demands of exercise, especially in heat, by providing a full complement of minerals in the proper balance without interfering with normal body control systems. Endurolytes contains chelated minerals.

Though the name may suggest otherwise, watermelon water is simply the juice that comes from a watermelon. Watermelon juice also contains L-citrulline. When used at supplemental doses, this amino acid may enhance oxygen transport and athletic performance.

Other types of fruit juice can be a good source of electrolytes, too. For example, orange and tart cherry juice also contain potassium, magnesium, and phosphorus. To mitigate this risk, some people like to make their own sports drinks using a combination of fruit juices, salt, and water.

Watermelon and other fruit juices contain several electrolytes but are typically low in sodium and high in sugar. Smoothies are an excellent way to mix a variety of electrolyte-rich foods into one drinkable concoction.

Some of the best sources of electrolytes come from whole foods like fruits, vegetables, nuts, seeds, legumes, and dairy products — all of which can be blended to make a delicious and nutritious smoothie. Smoothies are also a great option for anyone looking for a post-workout recovery drink.

They can not only replace lost electrolytes but also be a good way to support muscle tissue growth and repair if you include some protein-rich additions.

Smoothies allow you to obtain electrolytes from blended, whole foods like fruits, vegetables, and dairy products. Electrolyte-infused water can be a great, low-calorie way to replenish electrolytes and keep you well hydrated. That said, some brands are specifically designed to assist with hydration and mineral replacement and contain higher quantities of electrolytes.

Keep in mind that these kinds of waters are also likely to be packed with sugar , as many of them are designed to replenish carb stores during prolonged exercise. You may also try adding freshly cut or muddled fruit and herbs to your water bottle to create your own flavored, electrolyte-infused water.

Electrolyte-infused waters can be great low-calorie hydration options, but be mindful about the brands that contain large quantities of added sugar. Electrolyte tablets are a convenient, inexpensive, and portable way to make your own electrolyte drink no matter where you are.

Most electrolyte tablets contain sodium, potassium , magnesium, and calcium — though the exact quantities may vary depending on the brand. They also tend to be low calorie, have little to no added sugar, and come in a variety of unique, fruity flavors.

Certain brands of electrolyte tablets may also contain caffeine or supplemental doses of vitamins, so be sure to check the label if you want to avoid any of those extra ingredients.

Electrolyte tablets are a convenient and affordable option for making your own electrolyte drink. All you have to do is mix a tablet with water. Commercially sold sports drinks like Gatorade and Powerade have been among the most popular electrolyte drinks on the market since the s.

These beverages can come in handy for endurance athletes who need the combination of easily digestible carbs, fluid, and electrolytes to maintain hydration and energy throughout an athletic event or training session.

Yet, commercial sports drinks also carry some major drawbacks. In fact, a ounce ml serving of Gatorade or Powerade contains over 20 grams of added sugar. These sweeteners may contribute to uncomfortable digestive symptoms , such as gas and bloating in some people.

One simple way to avoid the less-than-favorable ingredients in sports drinks is to make your own. Try making a healthier version at home. Pedialyte is a commercial electrolyte drink marketed for children, but adults may use it, too. Each variety contains only 9 grams of sugar, but the flavored options also contain artificial sweeteners.

If you want to avoid artificial sweeteners, opt for an unflavored version. Pedialyte is a rehydration supplement that only contains sodium, chloride, and potassium. Most healthy, moderately active people can stay hydrated and obtain adequate amounts of electrolytes by eating a balanced, nutrient-dense diet and drinking plenty of water.

Most people can maintain fluid and electrolyte balance from water and a balanced diet alone. Electrolytes are minerals that help your body carry out a variety of vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling.

To function properly, your body must maintain adequate levels of fluid and electrolytes at all times. Simply put, sugar is not an electrolyte.

However, it still plays an important role in electrolytes and rehydration. For example, glucose may help transport and absorption of key electrolytes, such as sodium, throughout the body. In addition, sugar may help improve the voluntary consumption of electrolytes through improved taste preference.

Salt is an electrolyte as it is composed of sodium and chloride. Sodium and chloride are extremely important; they contribute to the concentration balance and charges across different cell membranes.

Sodium , in particular, plays a critical role in skeletal muscle contraction. Additionally, sodium is one of the most common electrolyte imbalances in the body. They enable muscle contractions like our heartbeat, and they regulate basic functions related to our nerves and brain.

This can result in side effects such as fatigue, headaches, nausea, blood pressure changes, and muscle cramps. Electrolytes give you energy, although not necessarily in the way you think. Electrolytes support various functions throughout the body, that affect and control energy levels.

For example, our heart relies on a variety of electrolytes in order to contract and pump blood throughout the body. Additionally, other electrolytes support reactions such as the citric acid cycle, which allows us to convert stored energy into usable energy. It may surprise you to learn that electrolytes can be found in many common foods and drinks.

In addition, foods like bananas and other fruits can provide a great source of potassium. Whole foods, such as fruits, vegetables, meat, fish, and eggs, are all great sources of electrolytes.

Here is a short list of specific electrolytes the body needs and the foods that contain them:. Chloride Cl- — Tomatoes, lettuce, celery, olives, etc.

Phosphate P- — Chicken, turkey, sardines, etc. Please note, this list is not a suggestion or recommendation to change your diet, but rather to show that many common foods and drinks are a great source of electrolytes. These foods and drinks can help to replenish electrolytes in the body that you may be lacking.

As with anything else, balance is key. Consume a balanced diet from a variety of natural sources, and your electrolyte levels will likely be good to go!

Distilled water does not have electrolytes. However, most tap and bottled water contains trace amounts of electrolytes such as sodium, potassium, magnesium, and calcium.

Vitamin water does contain a small number of electrolytes. However, similar to its unflavored counterpart, vitamin water will likely not replenish the necessary electrolytes following a period of intense workout.

According to the nutrition label, vitamin water contains no sodium as well as a small amount of potassium and an insignificant amount of magnesium.

Unfortunately, these electrolytes are also the most common deficiencies meaning most people will need something more than Vitamin Water to meet their needs.

Deficiency of magnesium contributes to muscle cramps, tremors, sleep disturbances, and in some cases, convulsive disorders. POTASSIUM is the chief cation positively charged ion within all muscle cells.

It is necessary for maintaining the optimal concentration and balance of sodium. Potassium deficiency symptoms are nausea, vomiting, muscle weakness, muscle spasms, cramping, and rapid heart rate.

Even though mg are lost in sweat alone not counting internal muscle and cell use , if we try to replace those amounts all at once, optimal sodium balance is altered. In addition, too much potassium is hard on the stomach and can cause severe stomach distress.

SODIUM is the chief cation positively charged ion outside the cell. The average American carries 8, mg of excess sodium in extracellular tissues. During endurance events, a minimum of three to four hours is necessary to deplete this mineral, which may result in symptoms of abnormal heartbeat, muscle twitching, and hypoventilation.

However, if sodium is replaced at or near the same rate as depletion, it overrides the hormonal regulating mechanisms that enable the body to conserve electrolytes.

Consumption of too much sodium will cause a variety of problems, the least of which is fluid retention. Therefore, we highly recommend a more moderate, cooperative replenishment of sodium.

CHLORIDE is the relative anion negatively charged ion that accompanies sodium. This electrolyte is absolutely necessary in maintaining the osmotic tension in blood and extracellular fluids. It's a somewhat complicated process, but to put it in the simplest terms, think of osmotic tension as being the proper balance and consistency of body fluids and electrolytes.

An appropriate amount of chloride as sodium chloride supports, but does not override, the function of the hormone aldosterone in regulating and conserving proper electrolyte levels.

MANGANESE is included in Endurolytes as it is necessary in trace amounts for optimal muscle cell enzyme reactions for conversion of fatty acids and protein into energy. Again, fatty acids and protein are a crucial part of the endurance athlete's fuel supply.

While manganese is not technically an electrolyte, its importance cannot be overstated. Research also shows that manganese deficiency plays a key role in blood sugar fluctuation, free radical build-up from intense exercise, and nerve function disorders, especially in older athletes.

We include this water-soluble B vitamin in Endurolytes because of its active role in maintaining sodium-potassium balance. L-TYROSINE is an amino acid added to the Endurolytes formula to protect thyroid and adrenal function. Blood plasma deficiency during extreme endurance events will lower thyroid and adrenal production, hindering the proper rate of metabolism.

Symptoms of l-tyrosine depletion first appear as depression, later anger, then despondency that degenerates into total despair. If any of these has ever happened to you during a long training session or race, it may be due to low thyroid and adrenal production. It can be easily avoided by the intake of supplemental l-tyrosine through any of the Endurolytes products.

Getting your fluid and caloric needs dialed in and nailed down is fairly easy to accomplish, but fulfilling your electrolyte needs requires more attention because you have much more variability to account for. Using Endurolytes, Endurolytes Fizz, or Endurolytes Extreme in your training will resolve that challenge.

They contain the right minerals in the right balance. Also, because they are independent of your caloric and hydration sources, they provide you with the necessary dosing flexibility.

Regardless of your size, sport, training intensity, fitness level, or the weather, you can fulfill your electrolytic mineral needs accurately and precisely hour after hour with Endurolytes, Endurolytes Fizz, or Endurolytes Extreme.

The Hammer Nutrition website has several detailed articles on sodium and electrolyte replenishment. We especially recommend:. The Endurolytes Rationale www. Please note, comments need to be approved before they are published. You have no items in your shopping cart.

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