Hydration and exercise go hand-in-hand. However is that trusty water bottle stuffed with regular H2O sufficient? Or may you profit from an electrolyte complement like Beachbody Performance Hydrate? Right here’s what the specialists say.
What Are Electrolyte Dietary supplements?
“Hydration dietary supplements are components put in water to facilitate or improve your physique’s pure capacity to soak up water rapidly and scale back the potential impacts of dehydration,” says Amy Stone, an endurance coach in Miami who makes a speciality of long-distance operating and extremely triathlons.
They do this by boosting the degrees of sure electrolytes — resembling sodium, magnesium, and potassium — that assist the physique’s cells keep fluid stability.
Within the case of Beachbody Performance Hydrate, you’ll get a lemon lime powder that accommodates sodium, calcium, magnesium, and potassium to assist change what’s misplaced by means of sweat, promote endurance, and assist general hydration ranges.*
Electrolyte dietary supplements typically come within the type of a drink combine or capsule that you could take earlier than, throughout, or after train.
Do Electrolyte Dietary supplements Work?
Whereas the liquids you’re taking them with are offering hydration, the dietary supplements work by offering minerals to your physique.
“Hydration dietary supplements work very nicely at changing the electrolytes we lose throughout scorching climate and intense train,” which may even assist aid recovery, says ACE-certified private coach Michael Julom.*
Many electrolyte drinks additionally ship fast-absorbing carbohydrates to assist preserve you fueled throughout lengthy, intense exercises and keep efficiency.* (There are additionally a lot of sugar-free electrolyte drinks that omit carbs and sugar from their ingredient listing.)
Can Water Hydrate Me Sufficient by Itself?
Generally, however not at all times. Water helps preserve the physique’s fluid ranges steady, however that’s just one component of hydration.
“We want electrolytes, too,” says Julom. “This doesn’t essentially imply utilizing dietary supplements. There are many meals which are rich in various electrolytes. Normally, easy desk salt will assist to treatment signs of sunshine dehydration.”
Nonetheless, in the case of changing electrolytes effectively and conveniently, hydration dietary supplements take the sting over entire meals.
“Throughout train, fluids with electrolytes are a a lot quicker solution to replenish electrolytes,” says Stone. “Electrolytes might help the fluid take in extra rapidly out of your digestive system. They assist our our bodies ship and obtain directions to contract and launch muscular tissues, and so they might doubtlessly reduce cramping in drained muscular tissues.”
Analysis is restricted, so extra research are wanted to conclude that electrolytes might help with cramping.*
Why Are Electrolytes Vital for Hydration?
After we sweat, electrolytes assist preserve the water balanced inside and outdoors cells in order that your muscular tissues and organs can proceed to perform correctly.*
Sodium
We lose electrolytes, particularly sodium, in perspiration — that’s why sweat tastes salty. “Sweating lots — as we do throughout scorching climate or intense train — can result in dehydration, together with a deficit of essential electrolytes,” says Julom.
Potassium
Bansari Acharya, MA, RDN, a registered dietitian nutritionist in Detroit, notes that potassium is necessary for muscle perform and power. Low potassium ranges can result in fatigue and weakness.*
Magnesium
Magnesium helps the physique retain potassium, Acharya provides. The kidneys assist regulate magnesium concentration depending on the physique’s present ranges.
“Taking in electrolytes as a part of your rehydration will allow you to to switch these misplaced minerals,” says Julom. “Electrolytes may also make your water consumption extra environment friendly, as electrolytes like magnesium, calcium, potassium, and sodium might help you to retain fluid and keep a wholesome fluid stability in your physique.”
Why Is Hydration Vital?
Ample hydration is important for the correct functioning of organs all through the physique, explains Acharya. Hydration additionally helps regulate physique temperature and preserve joints lubricated.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product isn’t supposed to diagnose, deal with, treatment, or stop any illness.
