Staying hydrated, especially during the hot and humid summer months, is imperative. Exercising for longer than 45 minutes or doing physically demanding work outdoors for extended periods of time may also require fluids with additional electrolytes - however most individuals can maintain an electrolyte balance simply by drinking enough water and eating a balanced diet (1,2). Before reaching for expensive sports drinks and electrolyte-enhanced waters it is important to analyze your personal hydration needs.

What are electrolytes and why are they important to my health?Electrolytes are the major minerals that regulate the movement of water in and out of cells and have a big impact on hydration. Major minerals include sodium, chloride, potassium, calcium, phosphorous, magnesium, and sulfur. Sodium and potassium are the most abundant minerals within the electrolyte balance system; therefore most sports beverages and general information on hydration predominantly focus on these two nutrients. Although the GI tract and the kidneys work hard to maintain electrolyte balance, electrolytes can be lost due to several reasons such as strenuous activity, prolonged vomiting and/or diarrhea, burns and other traumatic wounds (1,2). Our bodies are more than well equipped to compensate for changes in electrolyte status under challenging circumstances, however severe electrolyte imbalance can lead to death under extreme conditions (1-3).

Which foods contain electrolytes? Typically we get more than enough sodium in our diets because most processed foods include salt for preservation and taste. On average people tend to fall short in reaching the 4,700 mg daily recommendation for dietary potassium (4). Foods that are naturally high in potassium include soymilk, artichokes, spinach, squash, sweet potatoes, plantains, bananas, legumes, nuts, and seeds (1). Knowing that in most cases plain water and regular food are your best options, it is also a good idea to know when sports drinks and other electrolyte supplements are appropriate.

When electrolyte supplementation should be implemented and how?Times when simply water and food are not enough to restore an electrolyte imbalance include (but are not limited to): strenuous exercise or other physically demanding labor lasting longer than 45 to 60 minutes, prolonged malnourishment due to anorexia, depression, alcoholism, rapid weight loss (losing more than 5% body weight within one week), severely lacking appetite, physical inabilities to eat, malabsorptive conditions caused by illness, inflammatory bowel disease, celiac disease, cystic fibrosis, chronic diarrhea or vomiting, and also prolonged use of antacids or diuretics.

One way to consume electrolytes outside of the normal diet is by the use of enhanced beverages. We have included a helpful chart on the most popular ones, but instead of drinking bottled sports drinks, why not make your own? Amp up the sodium and potassium with this delicious homemade sports beverage!

24 oz water

8 oz apple juice

3 TB sugar

¼ teaspoon table salt

Directions:

Mix together and chill.

Know that all electrolyte-enhanced beverages are not created equally. Pedialyte, while marketed towards children, has the most electrolytes with relatively low calorie content (which means less sugar!). On the other hand, you might need a beverage like Gatorade with more calories if you are extremely active or sick and unable to eat real food. At the same time, there are drinks/drink additives on the shelves that are marketed as having electrolytes, when they actually do not,such as MioFit and SmartWater. This is why staying hydrated should be determined on an individual basis because we all have different needs. Some people need only plain water while others actually need extra electrolytes. Either way, maintaining a healthy lifestyle and staying hydrated is the easiest way to preventing electrolyte imbalances unless you have a compromising condition. And when necessary, choose an electrolyte-enhanced beverage that is right for you!

Happy Eating (and Drinking)!

Alexandria Wolz, Cooperative Intern for: