What Are Electrolytes?

Many individuals have heard that electrolytes are important. However, few individuals truly understand what electrolytes are and why the body has a reliance on them.

In simple terms, electrolytes are minerals that have an electrically charged form when dissolved in water. This electric charge is what makes them useful and is what enables bodily cells, nerves, and muscles to effectively communicate and work properly (Hall, 2021). In this article, we'll focus on what electrolytes are and how the body uses them. If you’re interested in a broader overview of how electrolytes support hydration across daily life and exercise, our complete guide brings everything together.

Main Electrolytes

Sodium

This is the major electrolyte found outside of cells. Sodium helps to determine how much water remains within the bloodstream, assists in nerve stimulation, and permits muscles to effectively contract. During a workout, it is primarily sodium which aids in hydration due to the fact that sodium is lost via the sweat glands in the largest quantities (Hall, 2021; Thomas et al., 2016).

Potassium

Primarily located within cells, potassium functions with sodium to facilitate muscle contractions and nerve signal transduction. Potassium also plays a significant role in maintaining the body’s normal heartbeat and assists in coordination and movement (Hall, 2021).

Chloride

Chloride functions alongside sodium to assist in maintaining fluid equilibrium. Chloride also plays a role in digestion as a contributor to the generation of stomach acid (Hall, 2021).

Magnesium

Magnesium facilitates muscle relaxation, nerve function, and energy metabolism. Magnesium is helpful in reducing muscle tension and supporting recovery of the muscles during multiple contractions (Thomas et al., 2016).

Calcium

Calcium is crucial for muscle contraction, including the contraction of the heart. Calcium also functions in nerve transmission and bone development (Hall, 2021).

Phosphate

Phosphate is critical to the process of producing energy. Phosphate is a vital component of ATP, which is the molecule that the body utilizes to produce and release energy. (Hall, 2021).

How Electrolytes Are Lost

Electrolytes are lost each day due to typical functions such as sweating, working, and urinating. Even mild activities or hot weather will result in some loss of electrolytes (Kenefick & Cheuvront, 2012).

When an individual engages in exercise, whether at a low, moderate, or high level of intensity, the amount of electrolytes lost increases variably. If the lost electrolytes are not replenished over time, the consequences may include dehydration, impaired muscle function, and diminished athletic performance (Baker, 2017).

Achieving Balance

The variability in electrolyte needs demonstrates why hydration products should not be a one-size-fits all.

IMPAC+ was, thus, developed to address balance. Our Everyday Hydration product offers minimal, effective amounts of electrolytes to promote the uptake of water during daily life and low-to-moderate level of physical activity without excessive electrolytes or sugar. Our Performance product is designed for moderate to high levels of physical activity and delivers electrolyte concentrations consistent with evidence-based recommendations to replace those lost from sweat.

Both of our products concentrate on sodium, chloride, potassium, and magnesium since they are the primary electrolytes associated with hydration and sweat loss. Although other minerals like calcium or phosphate are important to general health, they are generally lost in significantly smaller amounts from sweat and are normally provided in adequate amounts through the average diet.

Instead of attempting to create an extreme or provide unneeded components, IMPAC+ focuses on matching the amount of electrolytes consumed to actual physiological need.

References

Baker, L. B. (2017). Sweating rate and sweat sodium concentration in athletes: A review of methodology and intra/interindividual variability. Sports Medicine, 47(Suppl 1), 111–128. https://doi.org/10.1007/s40279-017-0691-5

Hall, J. E. (2021). Guyton and Hall textbook of medical physiology (14th ed.). Elsevier.

Hurley, S. W., & Johnson, A. K. (2015). The biopsychology of salt hunger and sodium deficiency. Pflügers Archiv: European Journal of Physiology, 467(3), 445–456. https://doi.org/10.1007/s00424-014-1676-y

Kenefick, R. W., & Cheuvront, S. N. (2012). Hydration for recreational sport and physical activity. Nutrition Reviews, 70(Suppl 2), S137–S142. https://doi.org/10.1111/j.1753-4887.2012.00523.x

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. https://doi.org/10.1016/j.jand.2015.12.006