Electrolytes under scrutiny: benefits, functions and manifestations of deficiency

I'm sure all of us have heard of electrolytes. You hear from all sides how important they are for athletes, that they need to be replenished and that they help sports performance. But what are electrolytes? What exactly is their role in the human body? And are they really as important as they say? In the next installment of our Under the Spotlight series, we'll take a look at electrolytes and talk all the essentials about them.

What are electrolytes anyway?

Let's start with the most important ones. In order to explore electrolytes further, we need to explain what they are and how they work in the human body. Very simply, we could describe electrolytes as minerals that are found in the body with a positive or negative charge. Therefore, you will often also see the term ions. This property (positive or negative charge) causes them to react with the surroundingm environment, which in practice means that they move into the cells and then out again. Thus they help to transmit electrical impulses between cells, are responsible for water retention in cells and regulate countless chemical reactions in the body.

Electrolytes include sodium, potassium, magnesium, calcium, chlorine and phosphorus. It is these minerals that are often found in various sports drinks, intra workouts or energy gels. Their replenishment during sports performance is extremely important, because once their amount drops, it will have a negative impact on sports performance. However, it should be noted that not every mineral is also an electrolyte (ion). Minerals without a charge (positive or negative) are chemically stable and do not react with the environment to the same extent as electrolytes. In the human body, electrolytes can be found pretty much anywhere there is water (which makes up about 60% of our body). In addition to the presence of electrolytes themselves, their ratio to each other is also extremely important.

What are the main functions of electrolytes?

Since we can find electrolytes essentially throughout the body, they remain in our body for countless important functions. First and foremost, they take care of the health of the cells as they regulate their hydration and detoxification. Through the transmission of electrical impulses, they control the function of the nervous system, which in turn affects the functioning of the entire body. Thus, they support cognitive function and the overall functioning of the brain. At the same time, they regulate muscle contractions and influence maximum muscle strength. Electrolytes also affect heart health and not forgetting their key role in regulating the amount of water in the body. In short, electrolytes have a myriad of functions in our body and are absolutely essential to our health and the proper functioning of the entire body.

How does electrolyte deficiency manifest itself?

Considering how many important functions electrolytes perform in our bodies, it probably comes as no surprise that a lack of electrolytes can manifest itself in unpleasant health complications. The first is dehydration. If we don't have enough water in our bodies, we won't have enough electrolytes either, as these can be found in water. Other symptoms are muscle cramps (caused mainly by a lack of magnesium), nausea, headaches, lack of energy, fatigue, fluctuations in blood pressure or a feeling of thirst.

But how does it ever happen that the body does not have enough electrolytes? The most common reason is sweating. During strenuous physical activity, the body gets rid of large amounts of electrolytes in the form of sweat, which need to be continuously replenished. Alcohol consumption also has a negative impact on the amount of electrolytes in the body. Morning hangovers are caused by electrolyte deficiency and therefore their symptoms are strikingly similar to those reported as general electrolyte deficiency.

Electrolyte imbalances

As I mentioned earlier, besides the presence of electrolytes in the body itself, their ratio to each other is also extremely important. An example is the relationship between sodium and potassium. Sodium is extremely important and has a huge effect on water retention in the body. If we have too little of it in the body, it increases the risk of dehydration. However, if there is too much of it in the body, the body may retain too much water unnecessarily. At the same time, high amounts of sodium are linked to high blood pressure. For this reason, it is necessary to have enough potassium in the body at the same time, which is able to regulate the amount of sodium and thus prevent similar complications. A lack of potassium, on the other hand, can mean that the aforementioned problems can start to occur.

How to replenish electrolytes?

What to do if I am low on electrolytes and need to replenish them? There are many options. The first is plain water and regular food. Electrolytes are found pretty much everywhere, so it's not a problem to get them from your regular diet. But if you train hard, you may not get enough. In this case, it's a good idea to look for an ionic drink or similar dietary supplement. Our comparison of the best ionic drinks on the market will help you choose. We have also found Vilgain Intra Workout (review), which we have written about in the past, or SmartFuel EAA Complex + Electrolytes (review), which we have also had very good experiences with, to be an effective source of electrolytes.

Summary in conclusion

Electrolytes are minerals dissolved in water with a positive or negative charge (ions). They have countless extremely important functions in the body, and their deficiency can therefore manifest itself in unpleasant health complications. If you play frequent and intense sports and it's not enough to replenish electrolytes from your regular diet, reach forreach for an ionic drink or a special intra workout, which are made especially for athletes.

That's all for today. But if you have any questions, feel free to contact us in the comments below.