Understanding Electrolytes: Their Role and Health Benefits

Unlock the secrets of electrolytes and their health benefits. Explore how these essential minerals enhance hydration and support your body's functions.

Benjamin Bunting BA(Hons), PgCert., AAPTI.

9/18/202413 min read

What Are Electrolytes?

Electrolytes seem to be a buzzword in the running sphere at the moment. People seem more bothered about electrolytes than they do carbohydrates for fueling during endurance events or even before any sort.

As a sports nutritionist, I understand the importance of carbohydrates for fueling, without them that marathon is going to be a tricky affair for most. That's why I always ensure that I'm 'carb loaded' before any run, regardless of distance, but I also ensure that I get my electrolytes on a daily basis, and in this article, I'll explain why...

Well, electrolytes are essential minerals that contain an electric charge and play an important role in multiple bodily processes. Electrolytes help hydrate our bodies while also controlling nerve function and maintaining proper pH balance levels - among many other crucial processes.

Electrolytes such as sodium, potassium, calcium, magnesium and chloride all play an essential part in supporting these bodily systems.

  • Sodium, commonly found in table salt, plays an essential role in maintaining fluid balance and nerve transmission.

  • Potassium, found abundantly in fruits and vegetables like bananas and spinach, plays an integral part in muscle contractions and nerve signals.

  • Calcium, widely acknowledged for its benefits to bone health, also assists muscle performance and blood clotting processes.

  • Magnesium, found in nuts, seeds and whole grains, plays an essential role in both muscle and nerve health and energy production.

  • Chloride intake from sodium chloride (table salt) is essential to maintaining fluid balance and proper digestion.

Maintaining an optimal electrolyte balance is essential to good health, as an imbalance could result in dehydration, muscle cramps and an irregular heartbeat. Not what you want in the middle of a run! Trust me, it isn't pleasant.

Electrolytes as Hydration Resources

Just so you are aware, electrolytes work in tandem to regulate various physiological processes in particular the context of osmosis.

If you can remember your biology lessons at school, osmosis is the process by which water travels across cell membranes to affect cell hydration and overall fluid balance.

When electrolyte levels are optimal, they facilitate the proper distribution and movement of water in and out of cells to keep tissues properly hydrated.

Dehydration can alter the balance of electrolytes in your body, leading to detrimental health consequences and potentially altering their function.

This imbalance can lead to fatigue, dizziness and muscle cramps in athletes or individuals exposed to high temperatures who sweat off large quantities of fluids and electrolytes through sweat.

To maintain equilibrium, electrolyte balance must be maintained through diet or supplementation during strenuous physical activities or prolonged heat exposure.

To do this effectively, adequate amounts must be consumed through dietary sources or supplements.

Electrolyte replacement therapy can powerfully impact athletes' performance and recovery, improving endurance while helping to avoid issues like heat exhaustion.

Furthermore, in hot climates, inadequate intake of water and electrolytes may result in more serious conditions, including heatstroke which can even prove life-threatening.

Integrating foods rich in electrolytes, such as fruits, vegetables and certain beverages into daily nutrition can support hydration in those with increased physical needs such as soldiers or anyone running a marathon in a heat wave...yes, that was me!

Electrolytes and Muscle Function

Electrolytes play an integral part in muscle function, particularly through their effect on contractile and relaxing mechanisms.

Calcium stands out as one of the essential nutrients. As muscles contract, calcium ions are released from the sarcoplasmic reticulum into muscle cells.

Calcium binding to troponin, a regulatory protein, activates actin and myosin contractile proteins to interact more freely and thus facilitate muscle contraction.

Maintaining adequate calcium levels is of critical importance as low levels can impair muscle function and increase susceptibility to cramps.

Calcium, sodium and potassium all play an essential part in muscle physiology. Sodium plays an essential role in creating action potentials - electrical impulses that trigger muscle contractions - while potassium works to create action potentials to initiate them.

As soon as a nerve signal is sent out, sodium channels open and allow sodium ions into cells, leading to depolarisation and muscle fibre contraction.

Potassium on the other hand is essential for repolarising muscle cells after contraction, helping them relax more freely.

The balance between sodium and potassium across cell membranes is vital to nerve impulses that trigger muscle contractions, further underlining their role as essential electrolytes for healthy muscle function.

Once you engage in physical activity, sweat loss may alter electrolyte levels within your body and lead to an imbalance that could result in muscle cramps, fatigue and decreased performance, which isn't nice.

Therefore, if you are engaging in strenuous exercise you must replenish your electrolytes regularly to preserve optimal muscle function and avoid injuries.

Consuming electrolyte-rich foods or sports beverages can help replenish essential minerals needed for effective muscle contractions, thereby helping prevent fatigue during extended exertion.

I use our beFit Performance Plus and beStrong Creatine Gummies which both contain electrolytes.

Electrolytes Impact Nerve Function

Electrolytes play an indispensable part in nerve function, particularly through their involvement in the generation and propagation of action potentials.

Electrical signals enable communication among nerves and cells in our bodies, ultimately controlling various bodily processes.

Once again, salt, potassium and calcium are key electrolytes to consider in this process, with sodium ions (Na+) acting to initiate action potentials. This is where it gets a bit science-y...

When nerve cells are stimulated, sodium channels open allowing sodium ions (Na+) to flood the cell and depolarize it - essential for transmitting messages along nerve fibres.

Potassium ions (K+) play a critical role in returning nerve cells to their restful states.

Following an influx of sodium ions, potassium channels open to allow K+ ions out of the cell, leading to repolarisation and ultimately re-balancing.

The exchange of sodium and potassium ions is essential to the rapid and efficient conduction of electrical impulses along nerve fibres.

Calcium ions (Ca2+) play an integral part in neurotransmitter release at synapses. Following an action potential, Ca2+ enters the presynaptic terminal and triggers the release of neurotransmitters that communicate signals between neighbouring neurons.

If you've managed to get this far without too much confusion, you will probably understand that imbalances between electrolytes can have serious repercussions for nerve function.

A deficiency of sodium may cause confusion, irritability and seizures while low potassium levels could result in muscle weakness and cramps affecting communication within neural circuits.

On the other hand, too much calcium can lead to nerve excitation that could potentially result in neurological disorders; so maintaining appropriate electrolyte levels is crucial for optimal nerve health and overall wellbeing.

This is why we don't include calcium in our products because research shows that supplementary calcium can also clog the arteries causing a cardiovascular risk. It is much better to get calcium from dairy sources.

Electrolytes and Acid-Base Balance

Electrolytes play an essential role in maintaining an optimal acid-base balance within our bodies, which is crucial to various physiological functions.

Bicarbonate and phosphate ions play an integral part in this regulatory mechanism. Again, we're delving in a bit of science, so hold tight!

Bicarbonate acts as a crucial buffer in our blood, neutralising excess acid to maintain pH levels within an ideal range, usually between 7.35 and 7.45. Even minor deviations from this optimal environment can have serious repercussions for health issues.

The body uses several mechanisms to maintain appropriate pH levels, including respiration and renal function. When carbon dioxide levels increase due to an increase in acidity, usually signalled by higher carbon dioxide concentration, the respiratory rate often increases to compensate for an increase in acidity levels.

Hyperventilating can help the body release more carbon dioxide, helping restore pH levels to normal.

On the other hand, kidneys regulate electrolyte levels by excreting hydrogen ions and reabsorbing bicarbonate to maintain acid-base balance and acid-base homeostasis.

An imbalance of electrolytes may lead to acidosis or alkalosis disorders. Acidosis occurs when blood becomes too acidic due to excessive production of acids or insufficient levels of bicarbonates.

Alkalosis occurs when levels of bicarbonate decrease and become too alkaline for human tissues to absorb, symptoms include muscle twitching, hand tremors and prolonged spasms.

Conversely, hypochloremia arises when too little acid is available; symptoms include fatigue, confusion and respiratory distress.

Conversely, alkalosis results from too much bicarbonate or acid loss which leads to too alkaline blood conditions; symptoms could include fatigue, confusion and respiratory distress.

These conditions highlight the critical role electrolytes play in metabolic reactions and overall health, as they play an integral part in maintaining the body's acid-base equilibrium. Ie. Don't neglect electrolytres.

Electrolytes for Bone and Teeth Health

Calcium, magnesium and phosphorus stand out among these electrolytes due to their important roles in supporting bone health.

Calcium is one of the best-known minerals, providing essential building blocks for bone structure. Adequate intake throughout life is key for developing and maintaining bone density - sufficient amounts may even prevent conditions like osteoporosis from emerging.

Magnesium is an indispensable electrolyte that also plays an essential role in bone health, working hand in hand with calcium and phosphorus to regulate bone formation and reabsorption.

Magnesium not only ensures proper calcium metabolism but is also essential in supporting bone and tooth development.

As such, magnesium deficiency can result in decreased bone density, increasing the risk of fractures and other skeletal issues.

Phosphorus, another essential electrolyte, plays a significant role in bone and tooth formation and accounts for an enormous portion of their structure.

Phosphorus works in conjunction with calcium to form a compound that gives bone strength and hardness, creating resilience for our skeletal system.

As I have discussed with you, imbalances of electrolytes may have serious adverse health implications, including increased susceptibility to osteoporosis (brittle bones) and various dental problems.

If you are suffering from joint pain, we have a daily supplement called beFlex which contains science-supported ingredients such as omega-3 and others to relieve symptoms.

How to Balance Electrolytes in Your System

First and foremost, including foods rich in electrolytes like sodium, potassium, calcium, chloride and magnesium in one's diet is key.

Fruits and vegetables, specifically bananas, avocados, spinach and sweet potatoes are excellent sources of potassium. Dairy products and green leafy vegetables may help increase calcium intake while nuts and seeds provide ample sources of magnesium.

Pickles, olives, and broth contain sodium for fluid balance.

Food sources alone won't always suffice when it comes to recovery post-exercise; special electrolyte drinks provide additional support by providing an ideal combination of electrolytes and carbohydrates, aiding fast absorption and rehydration.

Consumption of electrolyte-containing drinks before, during, and after running can help runners maintain an ideal electrolyte balance - particularly when exercising in hot and humid environments.

Timing is key when it comes to electrolyte replenishment; athletes should strive to start replenishing electrolytes during an activity of greater than 60 minutes rather than waiting until afterwards.

Electrolytes should also be consumed proportionate to the duration and intensity of an activity, for instance, longer runs may necessitate more electrolyte intake than shorter, less strenuous sessions.

Hydration is another critical factor in maintaining electrolyte balance, but during prolonged physical activities like running or intense workouts, plain water may not suffice as the only source of fluids needed for replenishing electrolytes.

An Effective Hydration Strategy

Hydration may seem simple: simply drinking water; but its true significance lies elsewhere. Athletes engaging in prolonged physical activity in warm conditions often lose not only water but also essential electrolytes through sweat.

Research shows that consuming water alone to stay hydrated could inadvertently lead to the depletion of electrolytes in your body, leaving it depleted of essential minerals that it needs for good health.

Hyponatremia, or low sodium levels, can result from this dilution and cause symptoms ranging from nausea and headache to more serious side effects like seizures or even coma.

Therefore, simply focusing on water intake without also considering electrolytes may compromise running performance and recovery.

Now, I have suggested to some great foods that include electrolytes, but if we are honest, food isn't always the easiest thing to consume whilst running or doing any sports event.

Therefore, the route most will take involves replenishing fluids and electrolytes lost from intensive running sessions through fluid consumption such as sports drinks, electrolyte tablets or natural sources such as coconut water.

Timing is also key; taking electrolyte supplements before, during, and after exercise can significantly boost both endurance and overall performance for runners. This ensures adequate hydration levels are maintained while protecting against electrolyte imbalance.

And, train yourself to hydrate, just as you would train your body to run or lift weights. It can be a challenge to drink on the go or find out that your chosen drink isn't a nice taste when you are 5km into a marathon.

By adopting an in-depth hydration plan that balances both water and electrolyte consumption, runners can maximise performance and maintain peak physical condition.

Are Electrolytes Beneficial to Runners?

Hopefully, you will have learned that electrolytes should be part of every runner's diet or hydration strategy during long runs or endurance events, particularly for optimal performance.

Not only do hydrating products support overall athletic performance, they also ensure optimal muscle and nerve function.

Understanding the significance of essential minerals can assist runners in improving endurance and recovery outcomes.

Electrolyte Imbalance Can be Harmful for Runner and Endurance Athletes

Understanding how electrolytes influence hydration and muscular performance is of critical importance for endurance athletes.

If you keep tabs on it, proper electrolyte management can increase endurance, prevent fatigue and promote optimal performance during rigorous training sessions or competition events.

Given their essential roles, athletes should place great importance on maintaining an adequate electrolyte balance to safeguard both performance and health.

What Causes an Imbalance?

Electrolyte imbalance is a primary concern among runners and endurance athletes, often stemming from multiple interrelated sources. A primary factor contributing to an electrolyte imbalance for these individuals is excessive sweating during intense physical activity.

Sweat not only keeps us cool, but it contains essential electrolytes like sodium, potassium, and magnesium that our bodies need for health and performance.

When athletes sweat profusely (as do I) without replenishment of these essential minerals they may experience significant mineral losses that disrupt performance. This imbalance could impact performance as well as potentially pose health issues that negatively affect overall wellness.

Diets devoid of essential nutrients may contribute to insufficient electrolyte levels. Restrictive diets could contribute to low sodium consumption while an inadequate consumption of fruit and vegetables could result in inadequate potassium intake.

As such, runners often face the increased risk of imbalances that impede both endurance and recovery.

Overtraining may further contribute to electrolyte depletion. Engaging in intense workouts without enough recovery can strain the body and disrupt normal physiological processes, leading to disordered electrolyte regulation and potentially an electrolyte deficiency state.

Finally, digestive issues, such as cramping or diarrhoea can further compromise electrolyte balance, leading to further losses during crucial training and competition periods.

Acknowledging and addressing these causes is essential to maintain your peak performance.

Electrolyte Imbalance: Recognising Warning Signs

Electrolyte imbalance is an immense threat to runners and endurance athletes, as it can dramatically impede performance. It happened to me when I was running the Vienna marathon, and more recently when I did a training run locally.

The symptoms associated with this condition vary but may include muscle cramps, fatigue, dizziness, nausea, headaches and confusion. This resulted in me being unable to eat properly (making my situation worse) and having to go to bed for a significant period.

As athletes, understanding these warning signs is integral for making informed decisions regarding hydration and nutrition intake during training and competition.

Muscle cramps are one of the telltale signs of an electrolyte imbalance. They may come on suddenly or be more noticeable after strenuous exercise.

Muscle cramps often signal to runners that their bodies are lacking vital minerals such as sodium, potassium or magnesium which play an essential role in muscle function and contraction.

Fatigue is another prevalent symptom that should not be misinterpreted as general weariness from physical activity.

However, fatigue caused by dehydration and inadequate electrolyte levels can significantly hinder your performance capacity and even judgement, often leaving you struggling to keep pace or endure prolonged exertion.

Such fatigue often seems overwhelming and may impede an athlete's ability to sustain pace or exertion for prolonged durations.

Dizziness and nausea should never be overlooked. Dizziness can lead to disorientation and increase the risk of falls or accidents during exercise sessions.

Feelings of nausea may impact an athlete's willingness or ability to continue training or competing. Headaches caused by dehydration can further compound your discomfort.

Electrolyte imbalance can have further serious repercussions, including hyponatremia and hyperkalemia, both life-threatening conditions. Hyponatremia - with dangerously low sodium levels leading to swelling of the brain, seizures or even death - must be taken seriously as its consequences could prove deadly.

Hyperkalemia involves having excessively high potassium levels that could result in serious cardiac complications.

Chronic fatigue is another side effect of failing to balance electrolytes properly. Since essential minerals such as sodium, potassium, calcium and magnesium play vital roles in energy production and muscle contraction processes, their depletion can contribute to chronic tiredness and a general lack of energy.

Fatigue can limit motivation, slow recovery processes and ultimately result in diminished performance during training and competition.

Under such extreme conditions, timely identification and intervention become even more essential when electrolyte imbalances are suspected.

In more severe instances, confusion may result when electrolyte levels decline rapidly and dangerously low levels indicate that your brain isn't receiving the necessary electrolytes to function normally. This should be considered an alarming sign and taken as an early warning system.

Case Studies: My Personal Experience of an Electrolyte Imbalance

I've already touched upon a couple of my experiences, but here they are in more detail, so hopefully you don't make the same mistake.

I travelled to Vienna to do their marathon but during unexpected hot weather and constant sunshine, I experienced severe muscle cramps and fatigue during the race despite extensive training and an adequate nutrition plan.

I struggled with dehydration as well as an imbalance of sodium to potassium ratios which affected my performance.

There were moments when I had to walk over to aid stations and pour cold water all over my body, and even stop to try and find salted snacks to help relieve muscle cramps that I hadn't ever experienced during my training in a much colder environment back in Leeds.

I soldiered on and reached the finish line to seek out refreshments, strangely many shops were closed but I found a fast-food outlet to consume salty and carbohydrate-rich foods to aid my recovery.

In a twist of fate, I recently went on a training run that was a half-marathon distance. Initially, I was just going to run 10km, but I felt positive and like I could do more.

I changed my route and headed off further away from home. The sun was shining and the sky was clear. However, this was during autumn and the sun soon set. This resulted in very cold temperatures that I wasn't prepared for and it was pitch black along the canal towpath.

I soon became very cold, and as it was cold I neglected my hydration. This led me to being confused, slightly dizzy and feeling sick. I also lost my appetite and felt extremely tired. These symptoms lasted for 2 days.

Learning from real-life incidents can heighten awareness of electrolyte imbalances and prompt us to make informed adjustments in our training and nutrition plans. A deeper understanding can increase performance and well-being within running and endurance sports environments.

Conclusion

For runners and endurance athletes, maintaining optimal electrolyte balance is paramount to reaching peak performance and overall health. Electrolytes like sodium, potassium, magnesium, and calcium play an integral part in maintaining hydration, muscle function, nerve transmission, and nerve conduction.

Electrolyte imbalance can have serious repercussions for athletes, including muscle cramps, fatigue, dizziness and heat-related illnesses in extreme cases.

Understanding how to recognise the signs and prevent electrolyte imbalance is of utmost importance for anyone engaging in long-duration physical activities.

An athlete must take proactive measures to safeguard their electrolyte health, such as staying informed on appropriate hydration strategies and understanding their individual body's requirements, especially during training and competition.

Recognising the factors that contribute to electrolyte loss, such as environmental conditions, sweat rates and diet can enable athletes to create more efficient hydration and nutrition plans.

Attaining peak performance and speedy recovery during exercise requires providing your body with adequate amounts of electrolytes - so by including electrolyte-rich foods and drinks into daily life before, during, and post-workout.

Education is also key when it comes to preventing electrolyte imbalances. Athletes must become familiar with both deficiency and excess symptoms, which may negatively impact performance while also creating health risks.