In training and sport, electrolytes are often consumed during activity. Gatorade, powerade, and many sports drinks market their ability to “replenish them”. What exactly are their role though?
An electrolyte is a compound which produces ions when dissolved in a solution such as water. Electrolytes refers to a few essential minerals that play a key role in body function. Electrolytes are critical for: Staying hydrated, maintaining ability for muscle to contract, keeping up brain function, and hand-eye coordination.
Below is a breakdown of some of the major electrolytes and the role they play in the body:
SODIUM- essential for cellular homeostasis and physiological function, including regulation of fluid.
POTASSIUM- is present in all body tissues and is required for normal cell function because of its role in maintaining intracellular fluid volume and transmembrane electrochemical gradients
CHLORIDE- a key role in the regulation of body fluids, electrolyte balance, the preservation of electrical neutrality, acid-base status and it is an essential component for the assessment of many pathological conditions.
CALCIUM- the most abundant mineral in the body. Makes up much of the structure of bones and teeth and allows normal bodily movement by keeping tissue rigid, strong, and flexible
As even a slight amount of dehydration (~2%) can have negative effects on athletic performance, it is important to maintain fluid and electrolyte levels during competition and bouts of high intensity exercise. Electrolyte imbalance can cause fatigue, numbness, confusion, headaches, and muscle weakness.
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References
1. EFSA Panel on Nutrition, Novel Foods and Food Allergens (NDA), Turck, D., Castenmiller, J., de Henauw, S., Hirsch-Ernst, K.-I., Kearney, J., Knutsen, H. K., Maciuk, A., Mangelsdorf, I., McArdle, H. J., Pelaez, C., Pentieva, K., Siani, A., Thies, F., Tsabouri, S., Vinceti, M., Aggett, P.,
2. Fairweather-Tait, S., Martin, A., … Naska, A. (2019, September 4). Dietary reference values for chloride. EFSA journal. European Food Safety Authority. Retrieved April 25, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7009052/
Farquhar, W. B., Edwards, D. G., Jurkovitz, C. T., & Weintraub, W. S. (2015, March 17). Dietary Sodium and Health: More Than Just Blood pressure. Journal of the American College of Cardiology. Retrieved April 25, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5098396/
3. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - calcium. NIH Office of Dietary Supplements. Retrieved April 25, 2022, from https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
4. U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - potassium. NIH Office of Dietary Supplements. Retrieved April 25, 2022, from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
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