Whether you’re training for a fitness goal, improving your endurance, or simply looking to recover better after workouts, you’ve probably heard people talking about electrolytes and their benefits for performance.
Electrolytes are essential minerals that help your body stay hydrated, support muscle function, and more. Understanding what they are and when to take them can help you stay on top of your hydration and recovery, especially if you live an active lifestyle.
In this guide, we’ll break down everything you need to know about electrolytes, including their benefits, how they support exercise performance, and when to take them for the best results.
In nutrition, electrolytes are minerals that carry an electrical charge when dissolved in fluids like blood, sweat, or water. The main ones that naturally occur in the body include:
Sodium
Potassium
Magnesium
Calcium
Chloride
Phosphate
You naturally lose electrolytes through sweat, urine, and other bodily processes, which is why replenishing them can be important, especially after exercise or in hot weather.
The cells in your body use electrolytes to conduct electrical charges, a process which enables your muscles to contract. They play a key role in helping the body function properly, including balancing the pH system and delivering key nutrients to our cells.
They also support the body in the following ways:
Electrolytes balance fluid inside and outside your cells, while sodium helps your body retain fluid.
Electrolytes help muscles contract and relax. Calcium supports contraction, while magnesium supports relaxation.
Electrolytes help carry electrical signals between nerves and muscles, supporting movement, coordination and reaction times.
Magnesium supports energy production, while magnesium and potassium contribute to normal muscle function and recovery.
Yes! Electrolytes are essential for normal bodily function. Most people will naturally get enough through the food and drink they consume, but extra intake can be useful in certain situations, especially if you:
Exercise intensely or for long periods
Sweat heavily
Train in hot conditions
Participate in endurance sports
Are recovering from dehydration due to illness, heat exposure, or travel
That said, more isn’t always better. Consuming excessive electrolytes without needing them may lead to imbalances, particularly with sodium.
Electrolytes are naturally occurring in the body. But consuming additional minerals either through foods, drinks, or supplements can have a number of advantages for both your fitness and your general wellbeing, including:
Electrolytes help the body retain and absorb fluids more effectively than water alone. This can help restore hydration levels following longer training sessions and heavy sweating.
During prolonged exercise, maintaining electrolyte balance may help support stamina and reduce the impact of dehydration on performance.
Replacing electrolytes after a particularly sweaty workout can help your muscles contract and relax normally. However, cramps can have several causes, so electrolyte drinks alone won’t always prevent them.
Rehydrating with electrolytes after training can support your post-workout recovery by restoring fluids and minerals lost during exercise.
Hot weather and intense exercise can increase sweating, leading to greater fluid and mineral losses. Replacing fluids and electrolytes may help support hydration and your body’s ability to regulate its temperature.
Absolutely, many foods naturally contain electrolytes. These include coconut water, milk, and fruits such as strawberries and watermelon, as well as:
Electrolyte | Function | Food sources |
|---|---|---|
Sodium | Keeps fluid levels balanced and allows nerves and muscles to work properly |
|
Potassium | Balances fluids and keeps muscles working normally |
|
Magnesium | Plays a part in muscle relaxation and turning food into energy |
|
Calcium | Needed for muscle contractions and strong bones |
|
“Most people can get the electrolytes they need from a balanced diet and regular fluids. Supplements can be useful in specific situations, but they shouldn’t replace everyday nutrition or be taken simply because more feels better.”
Our bodies work hard to maintain the right balance of electrolytes, and we typically get all we need from eating a balanced diet and drinking enough fluids.
However, there can be times when your levels are low, which can happen due to dehydration, poor diet, excessive alcohol consumption, certain illnesses and health conditions, and intense exercise without sufficient hydration. An imbalance can lead to symptoms such as:
Muscle cramps
Dizziness
Headaches
Tiredness or fatigue
Changes to your blood pressure
Excessive thirst
Irregular heart rate
Weakness after sweating heavily
These symptoms do not necessarily mean you need an electrolyte supplement. Stop exercising, rest and drink fluids. Speak to a medical professional if symptoms are severe, unusual or do not improve.
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The best time to take electrolytes depends on the type of exercise you’re doing, how long you’re active for, and how much you typically sweat.
Taking electrolytes before a workout can help prepare your body for fluid loss, particularly if you’re:
Training for over an hour
Training in hot or humid conditions
Doing endurance exercise, such as long-distance running
Prone to sweating heavily
A drink containing sodium and potassium before exercise may help support hydration levels going into your session.
For more ways to prepare for your session, check out our pre-gym checklist.
For long or intense workouts, electrolyte drinks or supplements can help replace minerals lost through sweat. This is especially useful for activities such as:
Cycling
Prolonged gym sessions using heavy weights
If your workout is shorter or low intensity, water will usually be enough.
Our bodies lose a lot of sodium through our sweat, so adding electrolytes to your routine can help you rehydrate by helping your cells absorb and retain the water in your system more effectively.
Post-workout drinks or supplements may be beneficial if you:
Feel fatigued after training
Feel dizzy or lightheaded
Experience muscle cramps
Have completed endurance exercise
Combining an electrolyte drink or supplement with water and a balanced post-workout meal can help replace minerals lost through sweating and support recovery.
“Most people can get the electrolytes they need from a balanced diet and regular fluids. Supplements can be useful in specific situations, but they shouldn’t replace everyday nutrition or be taken simply because more feels better.”
Stay hydrated while you train with Yanga Sports Water at The Gym Group. Choose from six refreshing flavours, all with added B vitamins.
Staying hydrated can make a real difference to how you feel during and after training, especially during longer workouts or high-intensity sessions.
At The Gym Group, members can add Yanga Sports Water to their membership for convenient access to flavoured sports water before, during, or after workouts. Yanga contains added vitamins and electrolytes, making it a practical option for staying refreshed while you train.
Alongside flexible memberships, 24/7 access at many locations, and a wide range of equipment, The Gym Group gives you the tools to support your routine in a way that works for you.
Ready to get started? Find your nearest Gym and join online today.