The Importance of Water & Electrolytes

By Teige West

Proper hydration is essential for any athlete, which you should already know by now. More than half of your body is composed of water. Water helps structure cells, regulates body temperature, lubricates joints, moves lactic acid out of your muscles, and performs many other functions that allow your body to properly function.

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Electrolytes are substances that conduct electricity in water; they regulate the electrical impulses within the body and are vital to your body’s proper functioning. Electrolytes move in, out and around cells, conducting currents that allow your heart to beat, your muscles to contract and your nerves to communicate. All humans need electrolytes, but because excessive sweating can lead to an imbalance, electrolytes are especially important to athletes.

The water-electrolyte balance is important for your body to function at a high athletic level. You don’t want to be seriously over- or under-hydrated, but unfortunately, there is no absolute definitive guide to tell you the exact amount of water and electrolytes you need each day of training; but there are preventative measures you can take to ensure that you are always properly hydrated. Below you will find information on the different types of electrolytes, the risk factors for dehydration, and suggestions for staying in balance.

The Four Most Important Electrolytes

There is a list of 12 electrolytes, but when we talk about hydration, exercise and electrolytes, we usually mean the balance of sodium, magnesium, calcium and potassium. Most sports drinks or commercial hydration liquids concentrate on these four substances because they are so important for athletic performance. Here is a short description of what each nutrient does and the symptoms of deficiency:

1. Sodium controls the balance of fluids in the body and regulates the concentration of other minerals. It is critical in nerve and muscle function. Too little sodium can cause confusion, nausea and dizziness.
2. Potassium regulates the electrical impulses within cells, so potassium is critical for proper blood pressure, muscle contractions and nerve impulses. Low potassium can cause: fatigue, weakness, nausea, and muscle cramps.
3. Magnesium is critical in proper blood pressure, energy production, nerve functioning, muscle contractions, and bone strength. Most people do not get enough magnesium in their diet, which can cause muscles cramps, high blood pressure, sleep problems, fatigue and mood issues.
4. Calcium is critical for transmitting nerve impulses, regulating muscle contractions, and building healthy bones and teeth. Too little calcium can result in muscle cramps, confusion, and tingling in the lips and fingers. Too much calcium can lead to unpleasant side effects, including kidney stones, which is a painful condition that can be recurring and that you definitely want to avoid.

The Food & Drugs Administration has guidelines on the recommended daily intake of these four electrolytes, so according to the FDA, you should try to get these amounts of each electrolyte:

• Sodium: 2,400mg
• Potassium: 3,500mg
• Magnesium: 400mg
• Calcium: 1,000mg

Under the guidelines, the FDA’s sodium recommendation is a maximum. Salt has become a vilified mineral that some experts claim may cause high blood pressure, which can lead to stroke or heart problems. Additionally, the typical Western diet includes too many processed, packaged foods, too much fast food and not enough fresh fruits and vegetables, so the average American is eating more than twice the recommended amount of salt. Whether you’re ingesting too much salt or not enough depends on your diet. And be honest. Do you eat a lot of burgers and fries because of a hectic schedule and the convenience of a quick meal? Or do you cook or eat mostly at home where you can control the amount of salt you put in your food? If you find that you eat take-out and packaged foods often, you may want to look at your diet, and not just because of sodium—fresh fruits, vegetables and home-cooked proteins provide the nutrients and energy you need as an athlete.

In stark contrast to sodium, most Americans do not get their recommended daily intake of potassium or calcium (which is an important nutrient for women because a lack of calcium can lead to osteoporosis). At the end of this article you will find a list of foods high in these two nutrients, so be sure and add these two minerals to your food-based electrolyte intake.

If you do eat a diet that is relatively high in salt, you most likely do not need to add sodium to an electrolyte drink or choose salty post-workout snacks (unless you fall into the risk factors below). You should consider a drink that includes mostly potassium, calcium and magnesium. Or you can choose foods that have these minerals, rather than trying to get your needs through a drink.

Risk Factors for Dehydration and Electrolyte Imbalance

Whether you eat properly or not, there are some common situations that contribute to dehydration. Risk factors for an imbalance can be:

1. Long, intense workouts, especially if you are running, sprinting or doing hard drills for more than 90 minutes.
2. If you live, train or compete in hot climates, your body will produce more sweat and therefore, lose more water and salt than someone training in a cooler, drier climate. Additionally, in humid climates, sweat doesn’t evaporate and cool the body as it does in drier climates, so the body needs more liquids to regulate your body temperature.
3. If you are prone to not drinking enough water because you don’t like the bland taste, or you aren’t able to drink enough during your day, you are at risk for dehydration. Add a splash of juice to your water and carry around a reusable bottle that you can keep filled. Try to avoid caffeinated drinks that are a diuretic and further encourage dehydration.
4. If you sweat more than average, you will lose more water not just during exercise, but during your normal day. Drink more water before, during and after exercise. Some people also lose more salt in sweat than other people. To find out if you do, take off your training clothes after an intense workout and hang your clothes to dry without cleaning them. If there is a white substance where you sweated on the shirt, you lose salt more readily than other people and may need to increase your intake if you diet is low in salt.
5. Digestive illnesses that cause vomiting or diarrhea can lead to dehydration very quickly. Avoid training until you’re over your sickness and you’ve had a day or two to rehydrate and recover.
6. Certain drugs, medical treatments or diseases, such as diabetes, can lead to electrolyte or hydration loss. Check with your doctor if you use the bathroom frequently, or if there are side effects of your medications that can prevent nutrients from being absorbed.

Symptoms of Dehydration

When you sweat, you lose both water and electrolytes. The symptoms of dehydration are:

1. Thirst
2. Dry, cotton-like mouth, dry lips
3. Dark urine
4. Low urine output
5. Fatigue

If you have these symptoms, plus cold hands or feet, weak pulse, lethargy, and rapid breathing, you may be severely dehydrated and you need to seek medical attention immediately.

Symptoms that you need electrolytes are:

1. Muscles cramps or spasms
2. Nausea
3. Fatigue
4. Dizziness

If you are training or competing and you notice any of these symptoms, stop working out and either have an electrolyte drink, or drink water and find a snack, such as a banana, or trail mix.

Electrolyte Drinks

Electrolyte drinks are an option, but should really be relegated to occasional use, such as when you’re getting over a stomach virus, or when you know the temperature is about to spike and you have to train or compete outside. Generally, eating a healthy diet and choosing snacks that have electrolyte nutrients is the better daily option.

But if you do need a drink, avoid sugary sports drinks. When you think of electrolyte drinks you probably think of the most popular commercial brands that you see on TV or at the grocery store. And while these may help get sugar, nutrients and hydration to a person who is already very dehydrated, these aren’t the ideal choice for everyday use. Most sports drinks have sugar and if you’re trying to avoid extra carbs, you’ll want to avoid sweet sports drinks. The sugar free options usually have artificial sweeteners that can cause stomach distress for some people, so those aren’t a great option, either. Coconut water is another quick, store-bought option that has been all over the news lately, and coconut water does have electrolytes. Choose a high-quality liquid from a young coconut with no added sugars or flavors.

The best option for a drink is to prepare your own, homemade version. At any health food store, or high quality grocery store, you can find powdered supplements of calcium, magnesium and potassium, and sometimes calcium and magnesium are already pre-mixed. Follow the instructions on the packages and mix the nutrients with the appropriate amount of water. You can drink this before, during or after your workout. You can also add a splash of fruit juice to give the water a desirable flavor. You may also find powdered electrolyte mixes, but choose one that is unflavored and doesn’t have any kind of sweetener.

Electrolytes through Food

Getting the proper nutrients in your daily diet is the best option to keep your body fueled and ready for training. Find a good quality multi-vitamin to make sure you’re getting your baseline nutrition. Otherwise, add some of these foods to your pre-workout meals or snacks.

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