All about electrolytes

Electrolytes are mineral salts, essential for the proper functioning of our body: without them, our hydration is not optimal. But what is their real role in the body and what are their benefits?

What is an electrolyte?

Electrolytes are minerals that play a fundamental role in various functions of our body. In particular, they participate in maintaining acid-base balance and in muscle and nerve reactions. Electrolytes cannot be produced by our body and must therefore be supplied through our daily diet.

From a technical point of view, once dissolved in a body fluid, electrolytes are transformed into ions, capable of carrying an electrical charge. It is this electrical energy that participates in the execution of several actions. There are several electrolytes present in the body, the most numerous being: potassium, sodium, calcium, magnesium, chloride, phosphorus.

The role of electrolytes

• Potassium: potassium notably contributes to the proper functioning of the nervous system and muscles (e.g., muscle contractions);
• Sodium: sodium helps regulate fluid balance and ensure optimal cellular hydration. Sodium also regulates blood pressure, with the help of potassium;
• Calcium: calcium plays a fundamental role in the proper functioning of bones and teeth. It also participates in muscle contraction and energy metabolism;
• Magnesium: magnesium helps restore electrolyte balance, it also regulates the transfer of other electrolytes;
• Chloride: chloride is essential for fluid transport processes in the body. It acts in synergy with sodium.

Where to find them?

Among foods, electrolytes are found in particular in:

• Dried fruits (raisins, peaches…);
• Seafood (shrimp, sardines…);
• Green vegetables (beans, avocado, lentils…);
• Cheese;
• Table salt;
• Seeds and oilseeds (almonds, cashews…).

Health benefits

Acid-base balance

The acid-base balance of the blood is defined by a more or less neutral pH level. It is this balance between acidity and alkalinity that allows our body to function correctly. For this, the pH level should be between 7.35 and 7.45, on a scale of 0 to 14.

Calcium, potassium, and magnesium play an important role in regulating the acid-base balance.

Fluid balance

Fluid balance is the basis of all vital processes: for good reason, our body is composed of 60% water. The intake of electrolytes in the body, especially magnesium and sodium, helps regulate our fluid balance.

Nervous system function

Electrolytes contribute to the proper functioning of the brain and nerve connections. That is why they are essential for all motor functions of the body, particularly muscle contractions. Thanks to their various actions on the body's cells, electrolytes stimulate the electrical signals sent to our muscles and contribute to movement.

The usefulness of electrolytes in sports

Prevents fatigue and dehydration

During a workout or physical exertion, your body sweats and loses a significant amount of water. Heavy sweating allows the body to regulate its excessively high temperature and return to a normal temperature. However, by losing water, you also lose a significant amount of electrolytes and minerals. This is why, in order to maintain optimal performance, it is essential, on the one hand, to rehydrate your body well, but also to provide it with a sufficient replenishment of electrolytes (1).

After a workout, rebalancing the electrolyte stores is very important for your body to recover well. Indeed, if your body suffers from an electrolyte deficiency, it can no longer perform a number of its functions. This can lead to various problems depending on the mineral in question: physical and mental fatigue, fragile bones, weakened immune system. Furthermore, good hydration helps to avoid heat stress, delay fatigue and prevent injuries. In short, good hydration rich in mineral salts prevents certain health problems and loss of performance.

Improves endurance and performance

Taking an electrolyte-rich solution before, during, or after training helps to rebalance mineral stores in the body and facilitate recovery (2). In combination with a fast-absorbing carbohydrate, such as Cluster Dextrin or Maltodextrin, electrolytes also promote endurance and physical performance (3).

Electrolytes: allies in hot weather

During periods of high heat, such as heatwaves, the risk of fluid and electrolyte imbalance is greater (4). Indeed, if the body undergoes a high temperature (above 37°C) for a certain period of time, it will be forced to regulate this temperature through perspiration. Thermal regulation promotes the rapid elimination of water through the pores, and likewise, electrolytes.

The consequences can be even more serious if you wish to engage in sports activity when it is very hot. Cramps, dehydration, or even fainting spells, are signs of heatstroke. This is why, according to one study, the intake of an electrolyte solution allows for good recovery after prolonged training in high heat (5).

Scientific references:

1. Maughan, S. Shirreffs. Recovery from prolonged exercise: restoration of water and electrolyte balance. J Sports Sci.1997 Jun;15(3):297-303.
2. D, William.B et al. Fluids and hydration in prolonged endurance performance. Nutrition. 2004 Jul-Aug;20(7-8):651-6.
3. Nicholas, C. Williams et al. Influence of ingesting a carbohydrate-electrolyte solution on endurance capacity during intermittent, high-intensity shuttle running. J. Sports Sci. 1995 Aug;13(4):283-90.
4. Leila H, Andrea W et al. Susceptibility to Heat-Related Fluid and Electrolyte Imbalance Emergency Department Visits in Atlanta, Georgia, USA. Int J Environ Res Public Health. 2016 Oct; 13(10): 982.
5. Bilzon, A. Allsopp et al. Short-term recovery from prolonged constant pace running in a warm environment: the effectiveness of a carbohydrate-electrolyte solution. Euro. Journal of Applied Physiology. 2000.July; 82, 305-312.