The best electrolyte drinks to keep you hydrated, tested

<h2 class=”body-h2″><strong>What </strong>are electrolytes? </h2><p>Electrolytes are essential salts and minerals – including sodium, potassium, calcium, magnesium, chloride, phosphate and bicarbonate – that carry an electrical charge. </p><p>Why are they important? According to Tina Lond-Caulk, lead nutritionist at <a href=” target=”_blank” rel=”nofollow”>Smart Protein,</a> they play a crucial role in more than 300 bodily functions, including carrying nutrients into – and waste products out of – the cells, building new tissue, regulating blood pressure and transmitting nerve impulses from the nervous system to the rest of the body. </p><p>“Perhaps most importantly, they help to keep us hydrated, regulating the amount of water in and out of our cells to keep them functioning properly,” she adds. </p><h2 class=”body-h2″><strong>What are the symptoms of low electrolytes?</strong> </h2><p>Nutritionist <a href=” target=”_blank” rel=”nofollow”>Dr Naomi Newman-Beinar </a> explains that electrolyte imbalances can occur due to a variety of factors, including intense physical activity, extreme heat, illness, alcohol or an inadequate diet. </p><p>Here, she shares some of the common symptoms related to a lack of electrolytes: </p><ul><li>Dizziness</li><li>Confusion</li><li>Fatigue</li><li>Muscle cramps and weakness</li><li>Headaches and light-headedness</li><li>Nausea/vomiting</li><li>Irregular heart rate</li></ul><p>If you find yourself experiencing any of these symptoms through intense sweating, you may benefit from supplementing with electrolyte drinks. </p><p>If you’re on medication or are concerned about an electrolyte imbalance, it’s always advisable to seek guidance from your GP or pharmacist. </p><h2 class=”body-h2″><strong>Is it worth taking electrolytes</strong>? </h2><p>If you’re exercising moderately for less than an hour and you’re eating a balanced diet, chances are, you’re getting enough electrolytes from your daily food intake. The best way to top up on salts after exercise is with a nutrient-dense meal and a large glass of water. Electrolyte-rich foods such as kale, spinach, broccoli, eggs and strawberries can all help you replenish your stores naturally. </p><p>However, if you’re engaging in intense exercise that lasts over an hour or you’re sweating profusely, sipping one of our best electrolyte drinks could be a good idea. Supplementing your electrolytes is also advisable if you’re working out in intense heat for 30 minutes or longer. </p><p>“Electrolyte drinks can replace fluids lost through sweat quickly and efficiently, and prevent some of the serious symptoms of dehydration,” says Lond-Caulk. “They provide cells with the essential minerals they need to help your muscles and nerves function properly.” </p><p>She adds that they can have a major impact on your athletic performance, helping to prevent fatigue, boost endurance, encourage faster recovery and even promote muscle growth. </p><p>Not into fitness? Having some electrolyte tablets lying around in the cupboard can also be useful if you’re struggling with diarrhoea, vomiting or you’re dehydrated due to a hangover. They’re also useful for periods of hot weather we’re sweating and losing more fluid.</p><h2 class=”body-h2″><strong>Can you drink too many electrolytes?</strong> </h2><p>If you’re getting enough electrolytes naturally from your diet, sipping on an electrolyte drink may not be necessary, but it’s unlikely to cause you any harm, as the excess electrolytes will be eliminated by the kidneys. </p><p>That said, electrolyte drinks aren’t for everyone. If you have a kidney disease, high blood pressure or are taking certain medications, they may not be suitable. It’s best to check with a healthcare professional if you’re unsure. </p><h2 class=”body-h2″><strong>When </strong>should you drink electrolytes? </h2><p>When you need to take electrolytes depends on your personal exercise routine. </p><p><strong>Before a workout: </strong>Lond-Caulk says that consuming electrolytes before exercise will ensure you start your workout with the optimal level of essential minerals needed and may prevent fatigue or cramps occurring in the middle of your session. This is particularly useful if you tend to perspire a lot, you’re a salty sweaty (if your sweat stings or leaves a white residue on your clothing) or you’re training outdoors in the heat. </p><p><strong>During a workout: </strong>For those engaging in endurance activities or taking part in competitions, Newman-Beinar suggests slipping an electrolyte tablet or powder sachet into your drinks bottle so you can glug on the go. “This will help stave off dehydration, prevent fatigue and support optimal performance,” she explains. </p><p><strong>After a workout: </strong>“You continue to lose electrolytes through sweat after you’ve finished exercising, so it’s crucial to replenish your levels afterwards,” says Lond-Caulk. Not only will an electrolyte drink replace lost minerals, but it will also help you feel revitalised and bounce back quicker. </p><h2 class=”body-h2″><strong>How we test electrolytes</strong></h2>”/>