The Power Of Electrolytes

What if I told you there was something super simple you could be doing to maximize your workouts, that costs next to nothing? Electrolytes are an essential supplement to help your body perform at its highest capacity and are easy to add to your routine. a

Understanding Electrolytes

Electrolytes are minerals that carry electric charges when dissolved in water. Among the essential ones are sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates. These minerals play a vital role in hydration and muscle function.

Hydration: One of the primary functions of electrolytes is to regulate fluid balance within the body. Sodium and potassium collaborate to ensure proper hydration levels inside and outside our cells, preventing both dehydration and overhydration, both of which can have negative health effects.

Nerve and Muscle Function: Electrolytes are essential for the proper functioning of nerves and muscles. Think of nerves as communication wires and muscles as elastic bands that contract and relax. Sodium and potassium act as catalysts for fast message transmission along nerves and help muscles move efficiently. Calcium acts as a mediator, signaling muscles when to contract or relax. Without adequate electrolytes, nerve signals may falter, leading to weak muscles or cramps.

Signs of Electrolyte Imbalance

You might need electrolytes if you experience these symptoms during your workout.

• Dizziness

•  Muscle cramps

•  Mental confusion

•  Sluggishness during your workout

Getting Electrolytes Into Your Diet

While balanced meals usually provide enough electrolytes for daily activities, intense workouts may require supplementation. Opt for quality options like Skratch, which offer pure ingredients without unnecessary additives. Their drink mix provides essential electrolytes like sodium, potassium, calcium, magnesium, and sugar to keep you hydrated and maintain blood sugar levels during workouts. We have several flavor and serving options available at the gym to try. 

When and How to Use Electrolytes

Electrolytes can be flexible in their usage, they can be used before, during, and after your workout. If you like to workout out in the morning it is important to get your electrolytes in right away, while you sleep your electrolyte levels may be low since you have had not had any food or water recently so starting off your day with an electrolyte drink is a great way to kick start your day and morning workout.  Here is the recommended protocol for before, during, and after your workout. 

• Before: Have 24 ounces of sports drink or electrolyte-infused water two hours before the activity.

• During: For strenuous workouts ensure that you are having about a cup or every 20 minutes of activity. Just having a drink on hand to slowly sip on can ensure electrolyte levels stay up even when heavily sweating which is one of the main ways we lose electrolytes. 

• Afterward: Drink 16–24 ounces of water or electrolytes, depending on how much you’ve sweated. It has been found that electrolyte mixes can also aid in recovery by helping muscles function properly and making sure cells have the energy needed to recover. 

By incorporating these tips into your routine, you can ensure you're getting an adequate intake of electrolytes to support your body's needs during exercise and throughout the day. Stay hydrated, eat a balanced diet rich in electrolyte-containing foods, and listen to your body's signals to maintain optimal health and performance.