When are electrolyte/sports drinks necessary?

Asked by: Kristina Duncan

The main components of sports drinks — water, carbs and electrolytes — are each important for different aspects of exercise performance. Water and electrolytes are lost in sweat, and it’s important to replace them, particularly during long-duration exercise ( 10 ).

When should you have electrolyte drink?

Electrolyte drinks: What to look for

If you’re working out for an hour or less, regular H20 will do. But if you’re exercising upwards of 75 minutes or more (of if it’s very hot out), then an electrolyte drink is a good idea during or after your work out.

When might sports drinks be necessary?

Sports drinks actually are a necessity. Sports drinks have electrolytes, including sodium, to help your body rehydrate. If you are working out for longer than an hour, a sports drink, in addition to water, will help your body. For less intense activities, water alone is what you need.

Do I need an electrolyte drink?

Bottom line. On a daily basis, water and a healthy diet of fruits and vegetables is sufficient to keep your electrolyte levels balanced. However, if you become dehydrated from a strenuous workout, extreme heat, vomiting, or diarrhea, an electrolyte drink will help you rehydrate and replenish electrolytes.

How do I know if I need electrolytes?

“Some of the common symptoms of electrolyte imbalances include muscle twitching and muscle cramps, increased thirst, poor endurance, salt craving and irritability,” says Zachary Sprague, DO, a family medicine physician with expertise in sports medicine at Scripps Coastal Medical Center Carlsbad.

Why are electrolytes important?

Q: Why are electrolytes important? Erika Der Sarkissian: They do a lot in the body. They regulate muscle contractions and keep you hydrated. Electrolytes also help balance your pH levels (the measure of acidity and alkalinity).

Why are sports drinks important?

Sports drinks may allow athletes to perform for longer and more effectively in training and competition by providing energy to working muscles and the brain. Sports drinks can help meet nutrition recovery goals by replacing fluids and electrolytes lost in sweat and helping to replenish glycogen stores.

What are 4 signs of an electrolyte imbalance?

Signs of a serious electrolyte imbalance include:

• blood pressure changes.
• shortness of breath.
• confusion.
• fatigue.
• nausea and vomiting.
• rapid or irregular heartbeat.
• weakness or difficulty moving.
• frequent or infrequent urination.

What are symptoms of low electrolytes?

Symptoms of severe electrolyte disorders can include:

• Dizziness.
• Brain swelling.
• Shock.
• A fast or abnormal heart rate.
• Confusion.
• Irritability.
• Nausea and vomiting.
• Lethargy.

What happens when your body is low in electrolytes?

When your body becomes low on electrolytes, it can impair your body’s functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so that means electrolytes help regulate your heartbeat.

Is it OK to drink electrolytes everyday?

If your electrolyte levels become too high or too low, serious health complications can arise. Daily electrolyte and fluid losses occur naturally through sweat and other waste products. Therefore, it’s important to regularly replenish them with a mineral-rich diet.

What are the 10 signs of dehydration?

10 Signs of Dehydration To Watch Out For

• Extreme thirst.
• Urinating less than usual.
• Headache.
• Dark-colored urine.
• Sluggishness and fatigue.
• Bad breath.
• Dry mouth.
• Sugar cravings.

What are the symptoms of too much electrolytes?

When someone has too many or too few electrolytes, they can experience several symptoms, including:

• Fatigue.
• Headaches.
• Weak muscles.
• Cramps.
• Numbness.
• Tingling.
• Fast or irregular heartbeat.
• Seizures.

When should I drink Gatorade?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

Can low electrolytes cause anxiety?

If you have really high or low levels of electrolytes like sodium or potassium, it can cause anxiety or panic-like symptoms. These include shortness of breath, confusion, and rapid heartbeat. You might also be irritable, lightheaded, fatigued, or have headaches or nausea.

Can too many electrolytes be harmful?

But just like anything, too many electrolytes can be unhealthy: Too much sodium, formally referred to as hypernatremia, can cause dizziness, vomiting, and diarrhea. Too much potassium, known as hyperkalemia, can impact your kidney function and cause heart arrhythmia, nausea, and an irregular pulse.

What are side effects of electrolytes?

Electrolyte supplements can cause the following side effects:

• Diarrhea.
• Cramps.
• Gas formation.
• Respiratory depression.
• Flushing.
• Significant decrease in blood pressure.
• Sweating.
• Alteration of consciousness.

How much electrolytes do I need per day?

To maintain normal body stores and a normal concentration in plasma and interstitial fluid, an intake of about 40 mEq/day may be needed (Sebastian et al., 1971). Therefore, it would appear that the minimum requirement is approximately 1,600 to 2,000 mg (40 to 50 mEq) per day.