Electrolytes 101

The word ‘electrolyte’ is thrown around liberally in the world of sports performance and nutritional supplementation, but what in fact are electrolytes and how do they affect our ability to move, compete, and enjoy the great outdoors?

Electrolytes are minerals that in solution form have the capability to conduct electricity. Their presence in the human body, via consumption of food and drink, facilitates the contraction and relaxation of muscle fibers through the nervous system. Athletes that excessively sweat due to prolonged physical activity (over 90 minutes) are suggested to supplement with electrolytes. Other circumstances necessitating supplementation may include multiple games/events within a short time span (tournaments), excessively hot/humid, or fluid loss due to fever, vomiting, or diarrhea. 

The most common electrolytes found in sports nutritional supplementation are Sodium, Potassium, Magnesium and Calcium, ensuring these four minerals are balanced is a great starting point for increasing performance in the gym, pool, or on the field! 

• Magnesium – Can help to promote muscle relaxation and reduce cramping. 
  • Sources: green leafy vegetables, nuts, beans, whole-grain cereals. 
  • Deficiency (hypomagnesemia): lethargy, weakness, cramping, tetany (spasms)
• Potassium – Essential in the delivery of nerve signals to muscles fibers.
  • Sources: avocados, spinach, sweet potatoes, salmon, grapefruit.
  • Deficiency (hypokalemia): constipation, fatigue, rhabdomyolysis, weakness/muscle spasms
• Calcium – Plays an integral role in muscle contraction. 
  • Sources: seeds (poppy, sesame, chia), cheese, yogurt, sardines, beans, and lentils.
  • Deficiency (hypocalcemia): muscle cramps, confusion, fatigue, muscle weakness/spasms, pins/needles
• Sodium – Integral in nerve conduction, delivering nutrients to cells and removing metabolic waste.
  • Sources: spinach, carrots, celery, meat, seaweed, cantaloupe 
  • Deficiency (hyponatremia): nausea, headache, confusion and fatigue

Sports drinks are marketed as a source of electrolytes, but generally come with a staggeringly high level of sugar (one 32 oz Gatorade contains ~53 grams of sugar!). Try this homemade sports drink for an electrolyte boost without the sugar crash!

Home Sports Drink Recipe

• ¼ tsp. salt
• ¼ cup lemon juice
• ¼ cup honey
• 1 ½ cups unsweetened coconut water
• 2 cups cold water
• Option: Powdered magnesium or calcium (based on bloodwork and recommendation from a medical doctor)
• 16-24 ounces per pound of bodyweight lost due to fluid loss
  
  
  

 

 

Thomas Howes
Athletic Development Coach & Senior Rehabilitation Specialist

Helix Sport + Spine Ballard