Electrolytes, are they so important?

One of the most important points to have a successful workout is hydration, in which electrolytes play an important role. But why are they really so essential?

After a workout, we all know that we need to boost the quantity of electrolytes in the body. Sometimes this is done by means of sports drinks, loaded with sugars or even harmful chemicals. After all that effort, is that really what you want to give your body as a reward?

Good hydration before and during a competition is essential for good performance. Why is that? Our body is made up of about 65-70% water, muscles are made up of 70-75% water and blood plasma is made up of about 95% water. When we train in humid or hot environments, one of the main causes of fatigue is associated with dehydration and hyperthermia. However, when the training is done in more moderate conditions, the availability of carbohydrates, for example, becomes the main factor influencing fatigue.

But what are electrolytes, after all? 

They are simply minerals. The electrolytes present in our body (calcium, potassium, magnesium and salt) dissolve into positive and negative charges. These charges have two main functions: to regulate the flow of water going in and out of the cells and to activate nerve impulses. Without electrolytes, our cells shrink and die. Or they could explode. According to Debora Mingates, head of Iswari's nutrition department, "their functions are to transport water into our cells and the electrical impulses in our bodies, which in turn are important for muscle movement, for the functioning of vital organs and also for effective hydration. When we sweat, we lose water and electrolytes such as sodium, potassium, calcium, magnesium, phosphorus and chlorine. Without an adequate amount of these nutrients in the body, we cannot retain and maintain the recommended water levels, which we lose during training or on a hotter day, which can lead to dehydration".

Why does your physiotherapist tell you to hydrate after training?

When we train, electrolytes are deposited in our sweat glands, which are responsible for the production of sweat and are important for regulating body temperature and eliminating toxic substances. Water follows the electrolytes and when the glands fill up, they release the salt mixture into our skin. As the water evaporates, our body heat is released, and we feel better. Your trainer tells you to hydrate after training because excessive loss of electrolytes can affect blood pressure, breathing and much more. After all, we all feel it: fatigue sets in, we have dry mouths, heavy legs and dizziness when standing. These are signs of dehydration.

Does it matter what I drink?

The advice is excellent, but you have to be careful what you choose. However, one of the problems with simple drinking water is that its lack of taste is a deterrent. Studies have shown that, whether you are a competitive or amateur athlete, you get tired of drinking only water and end up replacing only 30-70% of the fluids you lose during exercise. However, sugar-laden sports drinks are never a good option. You can choose water or a natural drink, without any additives or chemicals, such as Super Vegan Hydrate Coconut Water Powder, which provides you with a high concentration of minerals, without fat and only with naturally occurring sugars. And if you want to hydrate more, you can also choose Super Vegan Hydrate with Acerola, a mixture of electrolytes, high in potassium, vitamin C and E, to be taken before, during and after training.

If you want to know more about hydration, you can read more here.