In the world ofworkout supplements, electrolyte packets are having their moment.
But do you really need the electrolytes packets forworkout recovery?
Or are they just a (tasty) waste of money?
Getty Images/Juan Moyano
Heres everything you gotta know.
Why do we need electrolytes?
If youre looking to rehydrate, its not just about taking in enough fluid.
National Library of Medicine.
They also help maintain proper fluid balance in your cells.
When you sweat, you lose electrolytes along with water.
Of these, sodiuma.k.a.
saltis lost in the greatest amount.
Without them, the fluid will end up passing through your body too quickly via your urine.
Does adding electrolytes really work?
And that can lead to increases in blood pressure, and in rare cases, a condition called hyponatremia.
So its best to have a happy medium.
you could also get electrolytes from sports drinks like Gatorade or Propel as well as foods.
Who may need extra electrolytesand who doesnt?
Thats because your sweat rate depends on things like environment, intensity of activity, and body size.
Same if your eyes burn when sweat runs into them.
If youre a salty sweater, you may need electrolytes after shorter durations, she says.
Same also goes for people who arelifting weightsfor longer periods but arent sweating much, says Samuel.
Generally, the more you sweat, the more electrolytes and fluids you need.
Can consuming extra electrolytes be harmful?
However, you wont reap the hydration benefits, and these electrolyte drinks tend to haveadded sugar.
This can be even more problematic for people who have hypertension and are more sedentary.
Stick to a similar concentration as what is suggested by the beverage company, says Dr. Pryor.
How should you use electrolyte packets?
But salty sweaters can stand to take in even a little moreupward of 1,200 milligrams of sodium per hour.
The difference is the amount of water you lost, Dr. Pryor says.
If you lost weight during your workout, you should aim to consume 100150% of any lost fluid.
And of course, you should avoid this method entirely if weighing yourself is in any way triggering.
(Learn to rehydrate after a tough workout.)
What about all the other benefits electrolyte packets tout?
Okay, so weve established that electrolytes can help with rehydration after long or intense exercise.
But like we mentioned above, rehydration isnt the only benefit included in the marketing of many electrolyte products.
Many also tout better performance, less fatigue, and immune support.
Do these packets really help all that as well?
Well, its complicated and not exactly clear-cut.
When we are well hydrated, this positively affects the rest of our body systems, Samuel says.
All are important, and simply adding electrolytes isnt going to be a magic bullet.
you might get plenty of electrolytes from foodand chances are, you probably already do.
