Is there anything worse than feeling parched post-workout? Sometimes water doesn’t cut it either – probably because you’re needing added minerals and vitamins like magnesium, potassium, and salts. That’s when electrolyte aids come in handy. But what exactly are they? “Electrolytes make up most of our sweat composition, so when we sweat, we are losing salts, otherwise known as electrolytes. In this aspect, they help keep us hydrated and prevent dehydration,” Mark Robinson, BSc Dietitian tells WHO. Here, we give you the down low on the exact what, when, and why, plus some supplements for your consideration.
What role do electrolytes play in our bodies?
Ever had stiff muscles or even cramps post-workout? You’re probably lacking in the essential salts. Robinson says they function for muscle performance as they are essential for muscle contraction and relaxation. “They also help maintain a steady heartbeat and avoid irregular heart rhythms,” he adds.
How do we know if our electrolytes are out of balance?
- Dehydration with symptoms like dry mouth and thirst, dark urine, fatigue and dizziness.
- Muscle cramps and spasms
- Headaches and confusion
- Irregular heartbeat and blood pressure
Who should use electrolyte supplements?
Robinson advises that everyone should be on top of their electrolytes, but especially those who sweat regularly. Hello, gym bunnies! We want you to avoid dehydration and improve your performance.
“Also, if you know you don’t drink enough water then having a flavoured electrolyte drink can help with your fluid intake as well as provide the essential sports minerals for extra hydration,” Robinson explains.
Are there any risks involved in using an electrolyte supplement?
“Only in very rare circumstances if there is overconsumption causing an electrolyte overload,” the dietician says, explaining that too much sodium can cause fluid retention, and excess potassium can affect heart rhythm if you are predisposed to kidney issues. And then there’s diarrhoea as a result of too much magnesium.
Our top picks for electrolyte supplements
- Best for on the go — LVL Up
- Best sugar free — Vitadrop
- Best gluten free and vegan — Happy Way
- Best for workout recovery — Swiish
LVL UP
$14.99
Best for: When you’re on the go
Who doesn’t love a sachet you can throw in your bag? The LVL UP electrolytes in lemon lime flavour are perfect for when you’re on the go, travelling, or to keep in your handbag when you’re feeling a bit parched and feel like something zestier than tap water with extra benefits.
Options: You can select a 10-pack, or be fully prepared for any situation with a 30-pack
Flavours: Lemon lime, mixed berry, orange, tropical, watermelon.
Ingredients: Per 6g sachet: glucose monohydrate 3.54g, citric acid 1.07g, sodium from sodium chloride 251.8mg, potassium from potassium citrate 194mg. Contains sugars.
Always read the label and follow directions for use.
Vitadrop Rapid Hydration Sugar Free
$45
Best for: A sugar-free option
Not only is this one tasty, without the sugar, it’s described as “your perfect companion during or after sweaty workouts or endurance sports, and also ideal for replenishing electrolytes in hot, humid weather or aiding post-illness recovery.”
Options: 30 serves per bag.
Flavours: Melon
Ingredients: Per 4.8g serve: L-Glutamine, citric acid, sodium chloride, potassium citrate, sodium citrate, potassium phosphate, dibasic), red beet concentrate, natural sweetener (Stevia), safflower extract.
Always read the label and follow directions for use.
Happy Way Watermelon Electrolytes Powder
$50.95
Best for: The gluten-free vegans
Get your watermelon gluten-free high with this vegan electrolyte alternative. Packed with vitamins and minerals to give you that hydration boost, this Happy Way product is perfect for coeliac or intolerants.
Options: 300g bag = 30 serves
Flavours: Watermelon
Ingredients: Coconut water powder, Inulin (from chicory root), minerals (Magnesium Citrate, Calcium Phosphate, Zinc Gluconate), natural flavour, salt, acidity regulator (potassium citrate, citric acid), natural sweetener (steviol glycosides, thaumatin), vitamins (vitamin C, vitamin B1, vitamin B2, niacin, pantothenic acid, vitamin B6, biotin, folate, vitamin B12), natural colour (beetroot juice powder).
Always read the label and follow directions for use.
Swiish Recharge Hydration + Electrolyte Sachets
$39.95
Best for: Workout recovery
When Sally Obermeder adds an electrolyte to her range of Swiish products, you add to cart. This particular offering is perfect for a pre-workout, so come the end of your session, you’re not lacking the hydration needed for recovery. For optimal results, drink it up 30 minutes before exercise
Options: 20 serves per box of sachets
Flavours: Mango
Ingredients: L-Glutamine, Himalayan salt, potassium citrate, natural flavours, magnesium citrate, acidity regulator (citric acid), mango, turmeric extract, sweetener (thaumatin), anticaking agent (silicon dioxide)
Always read the label and follow directions for use.
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