Proper water balance and adequate hydration are of great importance for our health. Water, as a so-called silent nutrient, accounts for more than half of the human body mass.
Because we lose it every day through the skin (sweat), kidneys (urine), and lungs (water vapour), it must be supplied in appropriate amounts.
In situations such as excessive physical effort, diarrhoea, or a hangover, we often reach not only for water but also for electrolytes. These are aqueous solutions of ions, meaning atoms with a positive or negative electric charge.
Do electrolytes help with dehydration? How do we know we have a deficiency? How can we effectively supplement them?
Electrolytes: types and role in the human body
Electrolytes are chemical compounds that, when dissolved in water, take the form of ions. Their role in the body is to help transmit electrical signals between cells. Thanks to them, it is possible to effectively transmit impulses to the brain or contract muscles, including the heart muscle.
The above is enough to understand how important electrolytes are in the human body. This group includes, among others:
- chloride (chloride anion, Cl⁻)
- sodium (sodium cation, Na⁺)
- potassium (potassium cation, K⁺)
- phosphates (phosphate anion, PO₄³⁻)
- magnesium (magnesium cation, Mg²⁺)
- calcium (calcium cation, Ca²⁺)
These compounds determine water-electrolyte balance, ensuring a state of equilibrium in the body (homeostasis). Electrolytes regulate the function of the heart, brain, and other organs. Above all, they maintain membrane potential, which enables the transmission of nerve impulses.
Functions of individual electrolytes
Although “electrolytes” is a collective term for several different compounds, it is worth knowing their individual functions. The most important are sodium, calcium, potassium, and magnesium. Sodium is the main component of plasma, responsible for the body's fluid volume, blood pressure, and water exchange between cells and the external environment. Together with potassium, it regulates acid-base balance and nerve impulse transmission. Potassium, on the other hand, is the “opposite” of sodium – unlike it, it reduces extracellular fluid volume, regulates intracellular pH, and controls water levels in the body. Moreover, potassium is responsible for muscle contraction, including that of the heart.
Electrolytes such as magnesium and calcium are involved in blood clotting, bone formation, and muscle contraction. Additionally, magnesium regulates blood pressure and thermoregulation processes.
Finally, chlorine and phosphates should be mentioned. They are basic negatively charged ions. They participate in regulating water and electrolyte balance and maintaining acid-base equilibrium.
Do electrolytes help with dehydration?
Symptoms of dehydration are divided into mild and severe. The first category includes dry mouth, thirst, and fatigue. More severe symptoms include dizziness, muscle cramps, confusion, low blood pressure, and heart rhythm disturbances.
The answer to whether electrolytes help with dehydration is clear: definitely yes! During dehydration, which may result from intense physical activity, heat, alcohol consumption, or illness, the body loses not only water but also electrolytes—valuable compounds essential for health. Therefore, electrolyte preparations are recommended in cases of dehydration or weakness.
Electrolytes for dehydration can be used in cases of:
- diarrhoea,
- vomiting,
- fever,
- intense workouts,
- heavy menstrual bleeding,
- heat exposure,
- excessive alcohol consumption.
Electrolyte deficiency can also result from an improper diet and the use of diuretics.
Differences between electrolytes and mineral water
During heatwaves or after physical exertion, we should pay special attention to hydration. The body, which sweats excessively, loses significantly more water along with valuable electrolytes. This can easily lead to a water-electrolyte imbalance. Children and elderly people are at the highest risk of dehydration. In their case, one must pay even greater attention to ensuring adequate fluid intake.
However, in hot weather, we do not always need to reach for electrolytes immediately. In many cases, there is no need to use special rehydration fluids with electrolytes or glucose. Most people can obtain sufficient electrolytes from mineral water and a well-balanced diet. Mineral water, as well as vegetable and fruit juices, and food products rich in such nutrients (e.g. cocoa, table salt, nuts, milk), are natural sources of electrolytes.
Therefore, pharmaceutical preparations in tablet or powder form are mainly used in cases of significant fluid loss and intense exertion. They are recommended during heatwaves, demanding work, high physical activity, persistent diarrhoea, vomiting, etc.
What are the best electrolytes after a workout?
Water makes up most of the body mass. It is constantly lost through the skin, urine, or exhaled air. Even more is lost during intense physical activity.
To replenish these losses and improve performance during exercise, athletes should drink fluids regularly throughout the day. However, along with sweat, physically active people also lose electrolytes - mainly in the form of sodium and chloride. Magnesium, potassium, and calcium are lost to a lesser extent.
In addition to energy supplements, muscle-building supplements, or digestive supplements, you can include an appropriate dose of electrolytes in your workouts. People who play sports are more prone to deficiencies of these compounds, and their adequate intake can help achieve peak performance.
An example of a product with an appropriate electrolyte content is BestElectrolytes. The electrolytes it contains—such as potassium, sodium, and magnesium—together with creatine and D-ribose (a simple sugar that helps build DNA and RNA and is an important energy source) can be used successfully after training. The addition of creatine - a compound synthesised from amino acids and supplied through diet - improves physical performance. In addition, BestElectrolytes is intended for seniors and people who perform intense work, as it helps maintain muscle mass and improve cognitive function.
Which electrolytes for diarrhoea? Recommended products
Diarrhoea is one of the causes of electrolyte deficiency. Although in such situations we often reach for appropriate medicines, such as medicinal charcoal or other preparations that slow down intestinal motility, regular intake of electrolytes is equally important. This should also not be forgotten in case of vomiting. In both diarrhoea and vomiting, the body loses huge amounts of water and micronutrients. In such cases, oral rehydration therapy becomes the basis of treatment.
For this purpose, it is best to reach for soluble preparations prepared in cool water, which itself reduces the gag reflex by slowing stomach contractions. Therefore, the product must be in powder form or effervescent tablets to be dissolved in water.
Electrolytes for a hangovers: which are best?
Similar to diarrhoea or vomiting, the best electrolytes for a hangover are those that can be dissolved in cool water. They can be used the day after alcohol consumption. They not only help restore normal functioning faster but also replenish glucose and vitamin C. As a result, they speed up toxin elimination and overall body recovery.
Regarding other ingredients, vitamin C is particularly important. During ethanol metabolism in the body, large amounts of free radicals are released. Therefore, vitamin supplements are another category worth reaching for. Vitamin C is mentioned particularly often because it is an effective antioxidant that accelerates the oxidation of acetaldehyde, thereby alleviating the troublesome symptoms of a hangover.
Electrolytes and body hydration: conclusions
In some situations, such as vomiting, diarrhoea, heat exposure, excessive salt intake, drinking alcohol, or increased physical exertion, it is worth reaching for electrolytes. As oral rehydration solutions, they reduce symptoms of dehydration such as thirst, drowsiness, fatigue, headaches, dizziness, cracked lips, irritability, reduced urination, darker urine, muscle cramps, and dry, less elastic skin
Although water is usually sufficient to maintain proper hydration, it does not always provide adequate amounts of magnesium, calcium, or potassium ions. Therefore, in situations that increase the risk of dehydration, electrolyte preparations in powder or tablet form are recommended. These supplements are a mixture of salts and sugar. Some contain additional substances, e.g. vitamin C in hangover products or creatine in products for athletes.
Sources:
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