EElectrolytes are one of the things you’ll hear a lot about. At this time of year. The term will usually be developed. After a big night Outside, possibly Office Christmas Partywhen WhatsApp groups will light up with conversations. “Do you have it yet?” A person will ask. “I dropped something when I got home,” another would reply. “Wait, sorry, does anyone actually know what electrolytes are?” A third will inevitably cringe, prompting a series of shrug emojis and laughing faces.
Despite few people knowing what they are and how they work, electrolytes are everywhere. We can get them naturally, of course, from a healthy diet and lifestyle; The body itself produces something. But that’s why we don’t know about them. This is because they are currently being aggressively marketed by manufacturers producing products containing them. In recent years, electrolytes have joined morning commutes and breakfasts before bed as beauty supplements. They’ve become so common that you can find them in little sachets stuffed into water bottles after a night out on the town, or even in tents set up on muddy fairgrounds.
Most of us instinctively understand that they are beneficial and that they help restore our hydration levels. Maybe we think they’ll magically cure our hangovers. But unless you’re a doctor, or some kind of electrolyte influencer – you’ll see a lot of things peddled on Instagram – that’s probably about it. So, what exactly are they? How do they help us? And should we all take them, and at the same time, spend a lot of money on finding new and interesting ways to do it?
“Electrolytes are essential minerals such as sodium, potassium, calcium, and magnesium that regulate various body functions,” explains Dr Suzanne Wylie, a GP and medical adviser to online pharmacy, Iqdoctor. “They help maintain fluid balance, support nerve transmission, and muscle function, including heart contractions.” They also help maintain blood pressure and ensure proper hydration by facilitating water retention in cells.
Most of the time, we are getting them without realizing it. “If you’re generally healthy, drink plenty of water throughout the day, and eat a balanced diet that includes whole foods, you probably don’t need electrolyte drinks or supplements,” says nutritionist Riya Lakhani Kanji. will.” “Just make sure you’re getting a good balance of electrolyte-rich whole foods in your diet. Bananas, avocados, and sweet potatoes are great sources of potassium. For sodium, consider pickles or soups. And, foods like spinach and kale offer good amounts of magnesium, another essential electrolyte.”
It also contains calcium, which is essential for bone health, phosphate for nerve function, and chloride, which helps the body maintain pH levels. “When electrolyte levels are balanced, the body can perform at its best, reducing the risk of dehydration, muscle soreness and fatigue,” says Dr. Wylie. “Electrolytes are lost through sweat, urine, and other bodily fluids, especially during exercise or illness, making their replenishment critical to overall health.”
When electrolyte levels are balanced, the body can perform at its best, reducing the risk of dehydration, muscle soreness and fatigue.
Dr. Suzanne Wylie.
With this in mind, it makes sense that people take electrolytes after a night of drinking – hence why many electrolyte products are marketed as such, such as Phizz tablets or Humans Against Hangovers sachets. “Hangovers often result from dehydration due to alcohol’s diuretic effect, causing fluid and electrolyte loss,” explains Dr. Wylie. “Replenishing electrolytes can reduce common hangover symptoms such as headaches, fatigue, and dizziness by restoring hydration and supporting nerve and muscle function.”
That’s because sodium can help with water retention, while potassium and magnesium fight muscle weakness and soreness, all of which can happen after a night of drinking. In terms of when and how to use them, well, that depends. “The best approach is to take electrolytes before, during and after alcohol consumption,” says Dr. Wylie. “Drinking water with electrolytes before going out at night can provide a hydration buffer, while sipping water with electrolytes throughout the evening helps counteract the dehydrating effects of alcohol. After drinking, before bed Or using oral rehydration solutions or electrolyte drinks the next morning can replenish lost fluids and minerals.” The number of people who think of doing this when they’re drunk rather than facing their bed is, of course, another story.
Electrolytes can help us with more than hangovers. “When you’re dehydrated after feeling sick, you’re also losing electrolytes, and that can contribute to symptoms,” says Nick Hurd, co-founder of hydration brand ViDrate. “I would recommend taking electrolytes after an intense or sweaty exercise session and after consuming alcohol. Both activities can adversely affect your electrolyte levels through dehydration, so increase your water intake. Be sure to include an electrolyte supplement to replenish lost vitamins and minerals.”
But not all electrolytes are good for us, or rather, not all the products we consume them from are. Take a look at the supermarket shelves and you’ll find countless high-sugar drinks that advertise themselves as hydrating, electrolyte-packed products that will benefit you after a late night drink or a particularly intense workout. can It is better to avoid them. “Many sports drinks and recovery drinks are loaded with added sugars, which can sometimes do more harm than good,” Lakhani agrees with Kanji. “Consuming too much sugar, especially when you’re already feeling tired or hungry, can cause further dehydration and raise your glucose levels, ultimately making you feel more tired. have to face.”
However, as with all health and fitness trends, before getting involved – and spending money – it’s important to take stock and check that what you’re buying is actually good for your body first. He can do it himself or not. Think so-called “protein bars” that are loaded with sugar and covered in caramel and chocolate. These products are tapping into the healthy food zeitgeist through tacit branding while delivering primarily a confectionery product. Often, our compulsion to lean toward trends is a direct result of canny marketing and advertising. We’re told our bodies need products and supplements we don’t, or we’re fighting problems we can stop creating ourselves. For example, if you are very worried about the effects of a hangover, you are better off reducing your alcohol consumption than loading up on electrolytes.
If you really have to get to the products themselves, the best ones are usually the easiest. “A simple pill that dissolves in water has a lot less sugar and is just as good,” says Jess Hillard, sports nutritionist at Warrior. “Similarly, coconut water is a natural electrolyte that tastes great, with no nasty sugars or flavors.”
“Oral rehydration salts from pharmacies are usually balanced for maximum hydration without too much sugar, making them a better option,” adds Dr. Wylie. And if you’re still in doubt, well, down a big glass of water.