Water is always the best option for effective hydration.Summer is in full effect, and many are getting back outside and active. It is important to maintain a healthy diet so that the body is equipped to respond effectively to an active lifestyle and the rising temperatures. Electrolytes play an important role in the balance of physical activity and hydration.
Caroline Cohen, Ph.D., RD, a dietitian and assistant professor in the University of Alabama at Birmingham Department of Family and Community Medicine, says hydration and electrolyte status are key considerations for physical activity.
The importance of electrolytes
Electrolytes are essential minerals that break down into electrically charged particles when dissolved in water or body fluids. They contribute to the regulation of muscle contractions, control of water balance in the cells, maintenance of pH in the body and transmission of nerve impulses.
“Fluids cushion our joints during exercise, and electrolytes improve endurance and performance by preventing muscle cramps,” Cohen said. “While electrolytes do not directly supply energy in the form of kcalories, a depletion of electrolytes can contribute to fatigue.”
Kilocalories, also known as kcalories, reflect the unit of measurement used to determine the energy content of food.
Physical activity naturally leads to a depletion in the resources used to energize the body. Time spent exercising or being active in hot temperatures will always increase the loss of fluids and electrolytes through sweat. This depletion can lead to muscle cramps, dehydration and dizziness.
Cohen emphasized that water is always the best option for effective hydration.
“Dehydration affects cognitive functioning and mood, which can impact quick decision-making,” Cohen said. “It’s important to note that dehydration can slow down recovery from a workout and increases the risk of injury during exercise.”
How to replenish electrolytes
Foods high in potassium, sodium, magnesium, chloride and calcium are great sources of electrolytes.
“Electrolytes are considered essential, meaning that humans cannot produce enough of them without regular food and beverage intake,” Cohen said.
Some foods that are good sources for electrolytes include:
- Leafy greens
- Avocados
- Legumes (lentils, beans, peanuts, peanut butter)
- Bananas
- Nuts and seeds
- Fish with edible bones
- Whole grains
Cohen says sodium and chloride are the main electrolyte constituents of sweat, and replenishing fluids with some salt added can often be a preferred approach to prevent adverse effects from heat. This often takes the form of a sports beverage.
Are energy drinks a necessity?
Energy drinks contain more caffeine than soda, which contributes to increased heart rate. This increase induces the production and secretion of sweat, which contributes to dehydration.
“Although they may contain electrolytes, energy drinks are a poor choice for hydration compared to water,” Cohen said.
Water is always the best option for effective hydration.