Electrolytes Series - The Role of Electrolytes in Performance

You may have heard of electrolytes in sports drinks, and even be aware of some of the natural options available out there. But what do electrolytes actually do and what should you look for in an electrolyte drink or electrolyte supplements? What do electrolytes do? Electrolytes are a group of minerals – including magnesium, sodium, and potassium – that help conduct electricity around the body. They are essential for basically every activity in your body: muscle contraction (like your heart), regulating pH balance, keeping you hydrated and controlling your nervous system function. Why are electrolytes important? Electrolytes are essential to our survival, yet we can easily lose electrolytes through urine and sweat. Overconsumption of diuretic drinks such as coffee, alcohol and caffeinated teas can also reduce our electrolyte levels in the body. This becomes especially problematic when we are sick, as we also lose electrolytes when we vomit or experience diarrhea. Symptoms of low electrolytes levels It can be more common to see extreme symptoms of low electrolyte levels in those who are athletes or practice a ketogenic diet (hint: the keto flu can be better managed with electrolyte supplementation). However, there are common symptoms that many of us experience, that may indicate dehydration or low electrolyte levels, including: Fatigue Headache Dizziness Nausea (with or without vomiting) Trembling Dry mouth and skin Muscle weakness Stiff and aching joints More severe symptoms of electrolyte deficiency include: Change in mental status, such as confusion, delirium, lethargy, hallucinations Poor skin elasticity Rapid heart rate Sunken eyes If you experience these symptoms, please seek medical attention immediately. When to take electrolytes In general, electrolytes can be helpful to keep up with your daily hydration goals, especially on those busy days where remembering to drink water can be a challenge. You can skip that third cup of coffee and reach for some electrolytes – you may even find it more energizing! Some other times you may want to consider taking electrolytes include: When you have been in the heat for an extended period (think summertime adventures!) If you drank a little too much alcohol one night If you are engaging in high-intensity exercise If you are following a ketogenic or low-carb diet, or regularly practice fasting If you are experiencing the flu or a severe bout of diarrhea If you have been feeling more muscle fatigue than usual with no changes to your daily water consumption How to replenish electrolytes First, start with food. Lots of vegetables and fruits can supply you with magnesium and potassium, as well as sea salt to support sodium production. But for many people, this isn’t enough. Supplementing with an electrolyte mix, like Electrolytes + Enhanced Collagen™, can provide you with these essential minerals. What is the best electrolyte drink? For years, we reached for electrolyte drinks packed with sugar – anyone else remember the days of choosing your favourite colour sugary sports drink for the soccer tournament? However, a few tips to ensure you pick the best electrolyte for your health goals include: Make sure it's sugar-free While glucose is important for many professional athletes, many average fitness folks can get away with consuming their carbs from whole-food sources pre- and post-workout. Look for a higher sodium content Many people shy away from sodium as we’ve been told it can lead to cardiovascular issues. However, studies show that low sodium intake can have the same effect. Electrolytes + Enhanced Collagen™ powder contains 440 mg of sodium per serving, which is known to support sore muscles. As previously mentioned, this is especially important for those following a low-carb or ketogenic diet, whether they exercise regularly or not. Check the magnesium content Magnesium is always beneficial to have in an electrolyte mix to help with post-workout recovery. Magnesium citrate can be ideal, especially if you deal with muscle cramping. Electrolytes + Enhanced Collagen™ powder contains 60 mg of magnesium per serving. No added colours or preservatives Look for natural colouring, especially ones that add to the nutritional value of the product, like red beet powder! Today, electrolyte drinks are savvier than ever, not only supporting your mineral needs, but taking a whole-body approach. Electrolytes + Enhanced Collagen™ combines nutrients like vitamin C, which is excellent to support tissue repair, plus 5 g of hydrolyzed grass-fed collagen per serving for additional joint support. In addition, you get all the benefits, without the less ideal ingredients like sugar, preservatives and artificial colours.

When you think of hydration, water is often top of mind. But water alone may not be enough—especially if you’re active, exercise regularly, or even just sleep hot! That’s where electrolytes come into play. Essential minerals like sodium, potassium, magnesium, and calcium are key for maintaining fluid balance, especially when we sweat. The Role of Electrolytes in Hydration Electrolytes ensure that water is efficiently absorbed into your cells, which is crucial for maintaining proper hydration. Daily activities, exercise, and even just breathing cause us to lose both fluids and electrolytes, leading to potential dehydration if not properly replenished. Research has shown that significant sweat losses during exercise can create fluid and electrolyte deficits, impacting performance and recovery if not adequately replaced (Shirreffs & Maughan, 2000; Maughan & Shirreffs, 1997). Fluid Loss During Sleep Overnight, we naturally lose fluids and electrolytes due to regular respiration. If you’re a hot sleeper, experience night sweats, or have conditions like obstructive sleep apnea, this fluid loss can increase significantly. Additionally, if you exercise close to bedtime without rehydrating or consume alcohol before bed, dehydration can worsen by morning. Replenishing fluids and electrolytes first thing in the morning can help reset hydration levels and support overall well-being. Caffeine-free electrolytes are a great coice any time of day, and Organika offers a variety of flavours to choose from – all of which are sugar-free. Sodium and Hydration: Key for Fluid Retention Sodium is particularly important for effective rehydration. Research indicates that rehydration drinks containing moderate to high levels of sodium (at least 50 mmol/L) are essential for promoting fluid retention and replacing lost electrolytes (Maughan & Shirreffs, 1997; Sharp, 2006). Sodium also reduces urinary water loss, enabling the body to recover fluid balance more quickly after activity. Moreover, athletes in hot conditions may need to consume 4-10 liters of water and 3500-7000 mg of sodium daily for adequate hydration (Shirreffs & Sawka, 2011). Organika offers a wide range of electrolytes with sodium content ranging from 30 mg to 1000 mg, so you can choose the option that best suits your needs. We also have unflavoured electrolytes available. Practical Hydration Tips Hydrating with electrolyte-containing beverages can be especially beneficial when you can’t eat right after intense exercise, close to bedtime, or in the morning to offset overnight fluid loss. Making hydration a priority can keep you feeling your best, whether you’re at work, working out, or simply getting ready for a new day. In our next post, we’ll explore each electrolyte’s role in the body and how it supports optimal hydration. Stay tuned! References https://www.semanticscholar.org/paper/Acute-and-chronic-effects-of-hydration-status-on-El-Sharkawy-Sahota/64e8276d9bf968cea103521a70d44703f8a85130 https://www.semanticscholar.org/paper/Effects-of-an-Electrolyte-Additive-on-Hydration-and-Cuddy-Ham/96b2b927e827369c486bc5644593d296cc0b00eb https://www.semanticscholar.org/paper/Recovery-from-prolonged-exercise%3A-restoration-of-Maughan-Shirreffs/c0a6ed25d0c7e2c80fa87ee9c4967355291409f1

Find out more about the minerals that your body needs on a daily basis. You need electrolytes daily. But what are they? Electrolytes are minerals (like sodium, potassium, chloride, calcium and magnesium) that conduct an electrical charge when mixed with water. These electrolytes are essential to the body, and because they conduct an electrical charge are also referred to as salts. Yes, your body needs salt for several reasons. Role of electrolytes in your body The basic function of electrolytes is to regulate the flow of fluid and salts inside and outside of your cells. This is key to ensure you are well hydrated. Water alone doesn’t contain nutrients, so you may be deficient in helping your body send key signals and impulses if you're not providing your body with key essential minerals. Electrolytes: help regulate a variety of your body’s most essential functions, including sending signals throughout your body’s nervous system help maintain a balanced pH and temperature so that your cells and organs are functioning optimally support the digestive system through opening and closing of channels that need an ionic balance help your muscles contract and avoid cramping during activity control the constant impulses in your body to keep your heart beating, lungs breathing and brain functioning optimally supports your immunity and return to health after being ill You cannot have hydration without electrolytes Hydration = Water + Electrolytes When you sweat, urinate, or experience diarrhea, you lose electrolytes along with fluid, which can lead to dehydration and other health problems. Therefore, you're losing electrolytes daily and should replace them daily. While water is essential for staying hydrated, it does not contain significant amounts of electrolytes. Therefore, if you engage in intense physical activity or live in a hot and humid climate, simply drinking water may not be enough to replenish the electrolytes you lose through sweat. Without a balance of electrolytes and water, you can find yourself dehydrated. How to choose the right electrolytes... Electrolyte-rich beverages, such as sports drinks or coconut water, can provide the necessary minerals to help restore your electrolyte balance and prevent dehydration. However, it's important to be mindful of the added sugars and calories in some sports drinks and to choose lower-sugar options. Or you can make your own electrolyte drink using natural ingredients like fruit juice, honey, and salt. Organika's Electrolytes powder provide the essential minerals you need to replenish your body daily, without caffeine and without any sugar. What's even better is that this formula is gentle for everyday use. Want more from your electrolytes? Electrolytes Defence - Essential electrolytes coupled with immune boosting ingredients: zinc, elderberry and echinacea Electrolytes + Enhanced Collagen - Essential electrolytes coupled with Canada’s #1 Collagen Powder† for stronger joints, healthier hair, skin, and nails In summary, while water is essential for hydration, electrolytes are important for maintaining fluid balance and supporting various bodily functions.