Electrolytes are chemicals that conduct electricity when dissolved in water.
They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.
The muscles and neurons are sometimes referred to as the “electric tissues” of the body. They rely on the movement of electrolytes through the fluid inside, outside, or between cells.
The electrolytes in human bodies include:
- sodium
- potassium
- calcium
- bicarbonate
- magnesium
- chloride
- phosphate
5 Benefits of Electrolytes
Until now, you might have had a vague sense that electrolytes were good for you in terms of rehydrating and complementing your workouts. Below, we dive deeper into the key benefits of electrolytes:
1. They Support Hydration
Electrolytes are crucial to balance fluid retention, making them helpful for preventing dehydration and water loss. This benefit may very well be electrolytes’ chief claim to fame.
While a normal electrolyte status is closely tied to hydration—and electrolyte imbalances may be connected to dehydration—they’re not one and the same. An electrolyte imbalance indicates a high or low count of these essential minerals in the body, while dehydration points to a lack of fluids in the body.
That said, you’ll still need to consume fluids themselves to keep dehydration at bay.
2. They Support Muscle Function and Prevent Cramping
Muscles are able to contract properly with the support of electrolytes, says Emmaline Rasmussen, RDN, a registered dietitian nutritionist based in Los Angeles and Chicago. Proper muscle contraction helps to boost blood flow and may also help the muscles relax.
“Electrolytes can also help prevent muscle cramping and prolong an intense endurance event, which can help you complete your goal,” Pasquariello adds. Both dietitians cite magnesium as the key electrolyte associated with this benefit.
3. They Support Heart Health
“Electrolytes are what help transmit electrical impulses from the heart cells to the rest of the body,” Rasmussen says. “Having the correct balance supports cardiac (heart) muscles as well as other muscles of the body.”
In particular, potassium, magnesium, and calcium may help decrease the risk of cardiovascular events and risk factors, according to a 2019 review in Critical Reviews in Food Science and Nutrition. (High sodium intake, on the other hand, may heighten the risk of high blood pressure.)
4. They Support Healthy Blood Pressure Levels
Rasmussen says that electrolyte balance is especially crucial to promote healthy blood pressure levels, calling out two electrolytes with heightened involvement: “Some people’s blood pressure may be negatively impacted by excessive sodium intake, especially when in the absence of adequate potassium intake,” she cautions.
While many Americans exceed the RDA for sodium (which is 2,300 milligrams for most healthy adults), Rasmussen says that many people—namely those who don’t consume many fruits and veggies—don’t get enough potassium on a daily basis. (The potassium RDA, by the way, is 3,400 milligrams for adult males and 2,600 milligrams for adult females.)
“When we have inadequate sodium and potassium intake—and/or an incorrect balance between intake of the two—for a prolonged period, or significant electrolyte losses due to excessive sweating, it can affect our hydration status as well,” Rasmussen adds.
5. They Support Nerve Function
Sodium, potassium, and calcium are the main electrolytes that assist the transfer of electrical impulses between nerve cells, according to a 2023 review in the journal Clinical Nutrition and Hospital Dietetics. A balance of these electrolytes is key to avoid the disruption of nerve transmission, which may lead to muscle weakness and cramps, among other risks.
Sources: https://www.medicalnewstoday.com/articles/153188#what-are-electrolytes
