Electrolyte

Electrolytes are minerals that carry an electrical charge when dissolved in water. They regulate fluid balance, support nerve impulses, and keep muscles contracting properly.

Role in sports hydration

Electrolytes such as sodium, potassium, chloride and magnesium are essential for basic life functions. Sodium and chloride are the main ions in the fluid outside cells, while potassium is the major ion inside cells. These charged minerals help move fluids and nutrients across cell membranes, maintain pH and blood pressure, and enable muscles and nerves to work. When you sweat during exercise, you lose water and electrolytes. Losing too much without replacement can lead to muscle cramps, dizziness or more serious problems. Sports drinks use a combination of water, carbohydrates and electrolytes to replace what is lost through sweat and encourage fluid retention. The addition of a small amount of sugar helps the body absorb sodium and water more quickly. Magnesium and calcium are sometimes included in sports hydration products to support muscle contraction, though their contribution to hydration is modest.

Sweat, salt & staying hydrated

A typical sports drink contains about 20-50 millimoles of sodium per litre to promote fluid retention and maintain blood osmolality. The sodium levels encourage you to drink more and help the gut absorb water. Potassium and chloride are added in smaller amounts to replace what is lost in sweat and maintain the balance between fluids inside and outside cells. Some products also provide magnesium and calcium, which may benefit athletes performing long endurance activities or those using caffeinated drinks that can increase mineral losses. Athletes exercising for more than an hour in hot or humid conditions may benefit from electrolyte powders or tablets dissolved in water. Foods like bananas, oranges, nuts and leafy greens also provide electrolytes and can complement sports drinks.

Electrolytes are the foundation of sports hydration. By replacing the salts lost in sweat, sports drinks help sustain performance and prevent the symptoms of dehydration during intense training or competition.

Related Terms: sodium, potassium, chloride, magnesium, palatability