Electrolytes for Athletes
Created by AI
The main electrolytes we think about are sodium, potassium, and magnesium. These have become popular partly thanks to common electrolyte powders made by LMNT, Liquid I.V., Lytes, and Salt, to name a few.
Remember to always start with diet… and then add nutrition. Foods that contain sodium include meats and broths. Foods with potassium include bananas, avocados, and sweet potatoes. Foods containing magnesium include dark chocolate, spinach, and whole grains.
The Body
When you sweat, you lose more than water. You lose sodium (Na), potassium (K), and magnesium (Mg). These electrolytes regulate everything from muscle contractions to nerve function and hydration balance.
If you’re training hard, especially in hot environments or during long sessions, replacing only water can actually backfire. It can dilute sodium levels in your blood (a condition called hyponatremia) which can impair performance and, in severe cases, cause health issues… although this is rarely the case with exercise.
Mild electrolyte imbalances can cause muscle cramps, mental fog, headaches, and other symptoms.
The Research
Although the research isn’t perfect, supplementing with electrolytes is beneficial for most athletes. Electrolyte replacement can affect physical and cognitive performance.
Dosing
This is an area I find a bit more confusing without a perfect consensus. But, it seems to me that this is more dependent on the amount of exercise and energy expenditure during that exercise.
What I’ve found from the available data:
300-600 mg for light exercise or 1 a day session in lower temperatures
1000+ mg for heavy or prolonged exercise or 2 a days in higher temperatures
Final thoughts
Find an electrolyte supplement that you enjoy with adequate doses of each electrolyte and no added sugar to fuel your training. Just add creatine and you have an ultimate workout mix!
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Dr. Megan Lisset Jimenez
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References:
Hoffman, M. D., Cotter, J. D., Goulet, E. D. B., & Laursen, P. B. "Sodium Supplementation and Exercise Performance: A Meta-analysis." Journal of Sports Sciences, vol. 37, no. 6, 2019, pp. 678–685. PMID: 30132702.
Maughan, R. J., & Shirreffs, S. M. "Hydration and Performance." Nutrition Reviews, vol. 77, suppl. 2, 2019, pp. 1–8. PMID: 31282912.
Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. "American College of Sports Medicine Position Stand: Exercise and Fluid Replacement." Medicine & Science in Sports & Exercise, vol. 39, no. 2, 2007, pp. 377–390. PMID: 17277604.
Shirreffs SM, Sawka MN. Fluid and electrolyte needs for training, competition, and recovery. J Sports Sci. 2011;29 Suppl 1:S39-46. PMID: 22150427.
