Hydration and train go hand-in-hand. But is that trusty water bottle stuffed with common H2O sufficient? Or might you profit from an electrolyte complement like Beachbody Performance Hydrate? Here’s what the consultants say.
What Are Electrolyte Supplements?
“Hydration supplements are additives put in water to facilitate or enhance your body’s natural ability to absorb water quickly and reduce the potential impacts of dehydration,” says Amy Stone, an endurance coach in Miami who makes a speciality of long-distance working and extremely triathlons.
They try this by boosting the degrees of sure electrolytes — akin to sodium, magnesium, and potassium — that assist the physique’s cells preserve fluid steadiness.
In the case of Beachbody Performance Hydrate, you’ll get a lemon lime powder that comprises sodium, calcium, magnesium, and potassium to assist exchange what’s misplaced by sweat, promote endurance, and assist total hydration ranges.*
Electrolyte dietary supplements typically come within the type of a drink combine or capsule that you would be able to take earlier than, throughout, or after train.
Do Electrolyte Supplements Work?
While the liquids you’re taking them with are offering hydration, the dietary supplements work by offering minerals to your physique.
“Hydration supplements work very well at replacing the electrolytes we lose during hot weather and intense exercise,” which may even assist support restoration, says ACE-certified private coach Michael Julom.*
Many electrolyte drinks additionally ship fast-absorbing carbohydrates to assist hold you fueled throughout lengthy, intense exercises and preserve efficiency.* (There are additionally numerous sugar-free electrolyte drinks that omit carbs and sugar from their ingredient record.)
Can Water Hydrate Me Enough by Itself?
Sometimes, however not at all times. Water helps hold the physique’s fluid ranges steady, however that’s just one aspect of hydration.
“We need electrolytes, too,” says Julom. “This doesn’t necessarily mean using supplements. There are plenty of foods that are rich in various electrolytes. Usually, simple table salt will help to remedy symptoms of light dehydration.”
However, with regards to changing electrolytes effectively and conveniently, hydration dietary supplements take the sting over entire meals.
“During exercise, fluids with electrolytes are a much faster way to replenish electrolytes,” says Stone. “Electrolytes can help the fluid absorb more quickly out of your digestive system. They help our bodies send and receive instructions to contract and release muscles, and they may potentially reduce cramping in tired muscles.”
Research is proscribed, so extra research are wanted to conclude that electrolytes might help with cramping.*
Why Are Electrolytes Important for Hydration?
When we sweat, electrolytes assist hold the water balanced inside and out of doors cells in order that your muscle tissues and organs can proceed to perform correctly.*
Sodium
We lose electrolytes, particularly sodium, in perspiration — that’s why sweat tastes salty. “Sweating a lot — as we do during hot weather or intense exercise — can lead to dehydration, including a deficit of crucial electrolytes,” says Julom.
Potassium
Bansari Acharya, MA, RDN, a registered dietitian nutritionist in Detroit, notes that potassium is vital for muscle perform and energy. Low potassium ranges can result in fatigue and weak spot.*
Magnesium
Magnesium helps the physique retain potassium, Acharya provides. The kidneys assist regulate magnesium focus depending on the physique’s present ranges.
“Taking in electrolytes as part of your rehydration will help you to replace those lost minerals,” says Julom. “Electrolytes will also make your water intake more efficient, as electrolytes like magnesium, calcium, potassium, and sodium can help you to retain fluid and maintain a healthy fluid balance in your body.”
Why Is Hydration Important?
Adequate hydration is crucial for the right functioning of organs all through the physique, explains Acharya. Hydration additionally helps regulate physique temperature and hold joints lubricated.
*These statements haven’t been evaluated by the Food and Drug Administration. This product just isn’t supposed to diagnose, deal with, treatment, or forestall any illness.