What are electrolytes?
Electrolyte supplements have gained popularity recently as people become more aware of the benefits they offer for hydration, energy, and overall wellness. Electrolytes—minerals like sodium, potassium, magnesium, and calcium—are essential for maintaining fluid balance, muscle function, and nerve signaling. They are lost through sweat, which is why they’re commonly associated with sports and intense exercise. However, people are increasingly taking them for other reasons, including low-carb diets like keto, which can deplete electrolytes more quickly, as well as during travel, illness, or daily activities that might cause mild dehydration.
I am sure you always hear about the importance of maintaining hydration, which goes beyond simply drinking water. Without electrolytes, water isn’t as effectively absorbed into cells, so people are finding electrolyte supplements to be a simple and convenient way to improve their hydration, energy, and focus, and prevent fatigue or cramps that come from imbalances.
Traditionally electrolytes are used in Oral Rehydration products to combat the serious side effects of true dehydration. When a person becomes dehydrated from things like, fever, diarrhea, sweating or the absence of fluid intake, they are at serious risk of serious illness such as kidney stones, urinary tract infections, kidney failure, seizures and even death. Many of the electrolytes supplements today are not complete Oral Rehydration Solutions, so they may not be enough to treat true dehydration. The reason for this is that many do not add any glucose into their products as they want to have the 'sugar free' to appeal to their health conscious consumer.
Sugar, often in the form of glucose, can play a key role in electrolyte solutions because it helps improve the absorption of sodium and water in the intestines. This effect is known as the sodium-glucose co-transport mechanism. When glucose and sodium are present together, they are absorbed more effectively through a protein in the intestinal wall, which also pulls water along with them. This process is especially beneficial for rapid hydration, as seen in rehydration therapies used for dehydration caused by illness or intense exercise.
However, only a small amount of sugar is generally needed to trigger this effect. In commercial sports drinks, the sugar content is often much higher for taste and energy boost rather than purely for hydration purposes. Low-sugar or naturally sweetened electrolyte solutions can still be effective for general hydration, but small amounts of glucose can make a significant difference in certain cases like prolonged endurance exercise or rehydration after illness. So don't fear if your electrolytes do contain a small amount of glucose, it is there for a specific function and your body will metabolise it easily.
When choosing a good electrolyte supplement, here are the key factors to consider:
Balanced Electrolyte Profile: Look for a supplement that includes the essential electrolytes—sodium, potassium, magnesium, and calcium. Each plays a unique role in hydration and muscle function, so a well-rounded profile is important.
Low Sugar Content: Many electrolyte supplements contain added sugars to improve taste. Opt for a product that is low in sugar or uses natural, zero-calorie sweeteners like stevia or monk fruit to avoid unnecessary calories and blood sugar spikes.
Clean Ingredients: Avoid artificial colors, flavors, and preservatives, as they can be hard on the digestive system and don’t contribute to the supplement’s effectiveness. Look for minimal, natural ingredients for the best quality.
Proper Sodium Content: Sodium is crucial for hydration, especially after intense exercise, but it shouldn’t be excessively high unless you’re replacing sweat lost in high-heat, endurance, or intense activities.
Magnesium Content: Magnesium supports muscle relaxation and helps prevent cramps, so having it in your supplement is a bonus, especially if you’re active. However, some magnesium forms (like magnesium citrate) are gentler on the stomach than others.
Powder or Tablet Form: Powders and tablets that dissolve in water allow for better absorption and are usually more versatile. Avoid capsule-only options as they may not hydrate as effectively.
No Stimulants: Some electrolyte supplements add caffeine or other stimulants, which can be dehydrating for certain individuals. If you’re looking for pure hydration, stick to caffeine-free versions.
A high-quality electrolyte supplement with these factors can help you stay hydrated, reduce cramps, and support overall wellness.
Here's a simple, natural electrolyte drink recipe you can make at home:
Homemade Electrolyte Drink
Ingredients:
2 cups water (filtered if possible)
1 cup coconut water (for natural potassium)
Juice of 1/2 lemon or lime (for added electrolytes and vitamin C)
1/8 to 1/4 tsp sea salt or pink Himalayas salt (for sodium and trace minerals)
1-2 tsp honey or maple syrup (optional, for a small glucose boost and flavor)
Optional - 1/2 teaspoon powdered magnesium
Instructions:
Combine the water, coconut water, lemon or lime juice, and salt in a glass or bottle.
Add honey or maple syrup if desired, stirring or shaking until fully dissolved.
Taste and adjust as needed (more lemon, salt, or sweetener depending on your preference).
Chill in the fridge or serve over ice.
Benefits:
Hydration: Coconut water and salt provide potassium and sodium, essential for rehydration.
Natural sweetener: Honey or maple syrup helps with the sodium-glucose co-transport mechanism.
Antioxidants: Lemon or lime juice offers a boost of vitamin C and antioxidants.
This versatile, natural recipe is free of artificial ingredients, making it ideal for quick hydration before or after a workout or during hot weather.