Hydration and train go hand-in-hand. However is that trusty water bottle full of common H2O sufficient? Or may you profit from an electrolyte complement like Beachbody Efficiency Hydrate? Right here’s what the specialists say.
What Are Electrolyte Dietary supplements?
“Hydration dietary supplements are components put in water to facilitate or improve your physique’s pure skill to soak up water rapidly and scale back 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 do this by boosting the degrees of sure electrolytes — equivalent to sodium, magnesium, and potassium — that assist the physique’s cells keep fluid steadiness.
Within the case of Beachbody Efficiency Hydrate, you’ll get a lemon lime powder that comprises sodium, calcium, magnesium, and potassium to assist exchange what’s misplaced by means of sweat, promote endurance, and help total hydration ranges.*
Electrolyte dietary supplements usually come within the type of a drink combine or capsule you can take earlier than, throughout, or after train.
Do Electrolyte Dietary supplements Work?
Whereas the liquids you’re taking them with are offering hydration, the dietary supplements work by offering minerals to your physique.
“Hydration dietary supplements work very effectively at changing the electrolytes we lose throughout sizzling climate and intense train,” which might even assist support restoration, says ACE-certified private coach Michael Julom.*
Many electrolyte drinks additionally ship fast-absorbing carbohydrates to assist maintain you fueled throughout lengthy, intense exercises and keep efficiency.* (There are additionally a variety of sugar-free electrolyte drinks that omit carbs and sugar from their ingredient record.)
Can Water Hydrate Me Sufficient by Itself?
Generally, however not all the time. Water helps maintain the physique’s fluid ranges steady, however that’s just one component of hydration.
“We’d like electrolytes, too,” says Julom. “This doesn’t essentially imply utilizing dietary supplements. There are many meals which can be wealthy in numerous electrolytes. Often, easy desk salt will assist to treatment signs of sunshine dehydration.”
Nonetheless, in the case of changing electrolytes effectively and conveniently, hydration dietary supplements take the sting over entire meals.
“Throughout train, fluids with electrolytes are a a lot quicker method to replenish electrolytes,” says Stone. “Electrolytes may help the fluid soak up extra rapidly out of your digestive system. They assist our our bodies ship and obtain directions to contract and launch muscle tissue, they usually could probably scale back cramping in drained muscle tissue.”
Analysis is proscribed, so extra research are wanted to conclude that electrolytes may help with cramping.*
Why Are Electrolytes Necessary for Hydration?
After we sweat, electrolytes assist maintain the water balanced inside and out of doors cells in order that your muscle tissue and organs can proceed to perform correctly.*
Sodium
We lose electrolytes, particularly sodium, in perspiration — that’s why sweat tastes salty. “Sweating quite a bit — as we do throughout sizzling climate or intense train — can result in dehydration, together with a deficit of essential electrolytes,” says Julom.
Potassium
Bansari Acharya, MA, RDN, a registered dietitian nutritionist in Detroit, notes that potassium is vital for muscle perform and power. Low potassium ranges can result in fatigue and weak point.*
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 a part of your rehydration will aid you to exchange these misplaced minerals,” says Julom. “Electrolytes can even make your water consumption extra environment friendly, as electrolytes like magnesium, calcium, potassium, and sodium may help you to retain fluid and keep a wholesome fluid steadiness in your physique.”
Why Is Hydration Necessary?
Satisfactory hydration is crucial for the correct functioning of organs all through the physique, explains Acharya. Hydration additionally helps regulate physique temperature and maintain joints lubricated.
*These statements haven’t been evaluated by the Meals and Drug Administration. This product shouldn’t be supposed to diagnose, deal with, treatment, or stop any illness.
