Why you don’t need electrolytes for everyday exercise

Electrolyte drinks have become a staple on gym floors and running routes, touted as essential for better performance and faster recovery.

Long used by elite athletes to cope with tough workouts in hot conditions, they have now become a popular product and are marketed as a daily hydration boost to casual gym goers, office workers and even commuters.

From sports drinks to sachets and powders, these products can set you back several pounds a day.

Electrolytes (minerals such as sodium, potassium, and magnesium) help regulate nerves, muscles, and fluid balance in the body.

According to Professor Graeme Close, a leading sports nutrition researcher at Liverpool John Moores University, most people spend money they don’t need.

Professor Close explains that it is unusual for your body to become low on electrolytes because your body naturally keeps electrolyte levels constant.

Most people get adequate electrolytes through a “regular, well-designed diet,” as salt is found in most foods and potassium and magnesium are found in fruits and vegetables.

However, in certain situations, such as long, intense periods of exercise where you will sweat a lot, your electrolyte levels will likely be significantly affected.

“If we’re exercising for a long period of time, especially if you’re salty, then adding back some electrolytes in the form of sodium isn’t a bad thing,” Professor Close says. BBC’s Sliced ​​Bread.

Electrolyte drinks can also increase thirst, which may help some people drink more fluids, which is necessary during long periods of exercise.

But electrolytes are not necessary for moderate exercise, such as going to the gym or a 5-kilometer run.

“Just sip the water, that’s more than enough, and save your hard-earned money for other things.”

Of course, some people may enjoy an electrolyte drink, and if it encourages you to drink more during exercise, Close says that’s not a bad thing.

Instead of buying expensive powders, she recommends a simple homemade mixture to take with you.

“Combine two-thirds water, one-third fruit juice such as pineapple juice, and a pinch of salt until almost tasted.

“This gives you a well-designed 6% carbohydrate and electrolyte solution,” he says.

He also says there is little evidence that taking electrolyte products first thing in the morning has any effect.

In fact, he explains, the amount of electrolytes in something like an omelet is much higher than what you’d get from a bag, so it’s more effective to eat first thing.

But where sports drinks have a strong scientific basis is carbohydrates.

The body can only store enough carbohydrates for about 70 to 90 minutes of strenuous exercise, so athletes who train beyond that can benefit from drinks that replenish their energy stores.

But beyond this, Professor Close says there is little evidence that adding other minerals such as chloride, calcium or phosphorus provides any benefit, especially since the body is good at regulating these minerals.

“The only thing you need to focus on is making sure you have enough water, carbohydrates and sodium during exercise.”

After all, electrolytes have their place, but only for longer, harder or hotter workouts.

He explains that it’s not worth it for daily exercise, but for prolonged exercise in the heat or if you’re trying to encourage yourself to drink more, then it’s worth supplementing your sodium intake with electrolyte products.

He warns that, regardless of marketing claims, there is no evidence that they provide performance improvements.

“If you see something that promises a 10% improvement in your performance, you know it’s not true.”