Hydration and exercise go hand-in-hand. However is that trusty water bottle stuffed with regular H2O sufficient? Or may you profit from an electrolyte complement like Beachbody Performance Hydrate? Right here’s what the consultants say.
What Are Electrolyte Dietary supplements?
“Hydration dietary supplements are components put in water to facilitate or improve your physique’s pure capacity to soak up water rapidly and scale back the potential impacts of dehydration,” says Amy Stone, an endurance coach in Miami who focuses on long-distance operating and extremely triathlons.
They do this by boosting the degrees of sure electrolytes — resembling sodium, magnesium, and potassium — that assist the physique’s cells keep fluid steadiness.
Within the case of Beachbody Performance Hydrate, you’ll get a lemon lime powder that comprises sodium, calcium, magnesium, and potassium to assist change what’s misplaced by means of sweat, promote endurance, and assist general hydration ranges.*
Electrolyte dietary supplements usually come within the type of a drink combine or capsule you could take earlier than, throughout, or after train.
Do Electrolyte Dietary supplements Work?
Whereas the liquids you’re taking them with are offering hydration, the dietary supplements work by offering minerals to your physique.
“Hydration dietary supplements work very properly at changing the electrolytes we lose throughout scorching climate and intense train,” which might even assist aid recovery, says ACE-certified private coach Michael Julom.*
Many electrolyte drinks additionally ship fast-absorbing carbohydrates to assist preserve you fueled throughout lengthy, intense exercises and keep efficiency.* (There are additionally various sugar-free electrolyte drinks that omit carbs and sugar from their ingredient checklist.)
Can Water Hydrate Me Sufficient by Itself?
Typically, however not all the time. Water helps preserve the physique’s fluid ranges steady, however that’s just one component of hydration.
“We want electrolytes, too,” says Julom. “This doesn’t essentially imply utilizing dietary supplements. There are many meals which might be rich in various electrolytes. Often, easy desk salt will assist to treatment signs of sunshine dehydration.”
Nevertheless, in the case of changing electrolytes effectively and conveniently, hydration dietary supplements take the sting over complete meals.
“Throughout train, fluids with electrolytes are a a lot quicker approach to replenish electrolytes,” says Stone. “Electrolytes will help the fluid take up extra rapidly out of your digestive system. They assist our our bodies ship and obtain directions to contract and launch muscle tissue, they usually might doubtlessly reduce cramping in drained muscle tissue.”
Analysis is restricted, so extra research are wanted to conclude that electrolytes will help with cramping.*
Why Are Electrolytes Essential for Hydration?
After we sweat, electrolytes assist preserve the water balanced inside and out of doors cells in order that your muscle tissue and organs can proceed to perform correctly.*
Sodium
We lose electrolytes, particularly sodium, in perspiration — that’s why sweat tastes salty. “Sweating lots — as we do throughout scorching climate or intense train — can result in dehydration, together with a deficit of essential electrolytes,” says Julom.
Potassium
Bansari Acharya, MA, RDN, a registered dietitian nutritionist in Detroit, notes that potassium is necessary for muscle perform and energy. Low potassium ranges can result in fatigue and weakness.*
Magnesium
Magnesium helps the physique retain potassium, Acharya provides. The kidneys assist regulate magnesium concentration depending on the physique’s present ranges.
“Taking in electrolytes as a part of your rehydration will assist you to to interchange these misplaced minerals,” says Julom. “Electrolytes may even make your water consumption extra environment friendly, as electrolytes like magnesium, calcium, potassium, and sodium will help you to retain fluid and keep a wholesome fluid steadiness in your physique.”
Why Is Hydration Essential?
Sufficient hydration is important for the correct functioning of organs all through the physique, explains Acharya. Hydration additionally helps regulate physique temperature and preserve joints lubricated.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product will not be supposed to diagnose, deal with, treatment, or forestall any illness.
