Electrolytes guarantee a variety of workout benefits. But do they follow through?
Electrolyte powder is gaining popularity in the field of workout supplements. If you scroll through social media, you’re going to see sweaty sportsmen cooling off with pastel colored drinks—and bragging about how great they are for doing so.
Many Electrolyte packets include individually prepared powders or pills that can be mixed into a glass or bottle of water.They’ve been around for a long time, but there’s been a recent surge in popularity thanks to sleek new marketing, bright colors, and a millennial-friendly message that’s burst on social media. And, as with so much health promotion, the claims for electrolyte powder are as imprecise and varied as those for other supplements. Some claim to hydrate faster and better than others, while offering enhanced energy and endurance, stronger performance, immune-boosting effects, and more.
However, are electrolytes powder really necessary for workout recovery? Or are they a delicious waste of time and money? Everything you need to know is listed here.
Why do we need Electrolytes for Workout Recovery?
It’s not simply about drinking enough water to rehydrate. Electrolytes are also essential.
According to the US National Library of Medicine, electrolytes are electrically charged minerals that are required for key bodily functions such as muscular contraction and relaxation, as well as the passage of nutrients and waste in and out of cells.In other words, they assist your muscles work better, whether you’re running, doing a deadlift at the gym, or rising up from a chair smoothly. They also help you keep hydration balance in your cells.
Electrolytes and water are lost when you sweat. Sodium, chloride, and potassium are the three major electrolytes lost in sweat. If you lose a lot of electrolytes through sweating, drinking simple water won’t be enough to rehydrate you since the water won’t absorb well enough, and you need those electrolytes to help maintain the fluid in your cells. Without them, the fluid will travel too fast through your body through your urine. That is why you need a balanced amount of water and electrolytes to maintain optimal hydration.
Electrolytes improve in hydration and rehydration: enough hydration before a workout allows your body to tolerate and perform effectively during long – term exercise while preventing dehydration. According to the American College of Sports Medicine (ACSM), dehydration makes physical workout feel more difficult and can increase cardiovascular strain, which means your heart has to work more than it should.
Does adding Electrolytes Recovery Plus Powder actually work?
Drinks containing electrolytes like salt and potassium, as well as carbohydrates, have been demonstrated in studies to improve hydration after exercise—and possibly improve performance and recovery after exercise.
In a small 2021 study published in Applied Sciences, researchers compared the effects of water and electrolyte drink consumption (which included sodium, potassium, magnesium, no sugar, and vitamin C, similar to many commercially available powders) before and after strenuous treadmill exercise with a test group of 10 young men. They noticed that when the men drank the electrolyte drink, their bodies were better able to retain water, meaning that they would become dehydrated more slowly. Furthermore, when compared to when they drank regular water, the group displayed improved exercise ability and decreased exercise-related tiredness.
The efficacy of drinking a high electrolyte concentration rehydration solution vs. sports drinks and plain water was evaluated in a study, and the electrolyte solution was found to be the most successful at retaining fluid after a cycling endurance session in hot and humid conditions. The same study discovered that consuming rehydration electrolyte solution during exercise resulted in marginally higher performance (faster times during the cycling time trial) than drinking plain water.
Who needs electrolytes and who doesn’t?
Your requirement for increased electrolytes recovery plus (and, in some circumstances, added carbs, which are included in many commercial electrolyte powders) is determined by your degree of exercise and the amount of sweat you produce.
There is no hard and fast rule for how long you should exercise before rehydrating. This is due to the fact that factors such as surroundings, degree of activity, and body size influence your sweat rate. Furthermore, some people sweat out more salt than others. If you notice white lines on your clothes or face after sweating, you might be a salty sweater—sodium that’s dried. The same goes if your eyes burn when sweat gets into them.
Taking in more electrolyte recovery plus may be beneficial in strenuous exercise scenarios, such as while training for a marathon or a century ride in cycling, or when exercising in a hot atmosphere. If you are a salty sweater, you may require electrolytes after shorter periods of time. Furthermore, if you don’t have a lot of sodium in your overall diet (for example, if you eat mostly whole foods and very little processed foods), you could use extra electrolytes, whether from salting your food or using electrolyte powder, to make up for what you lost during exercise, even if it’s for a short period of time.
On the other hand, if you exercise for less than 30 minutes a day or don’t sweat much, you probably don’t need to supplement with extra electrolytes—the sodium and other electrolytes you get from your regular diet should be sufficient.
Can taking too many electrolytes be harmful?
If you like the fun flavors that electrolyte powders infuse into your water but don’t necessarily need the electrolytes, there’s generally no harm in adding them to your drink. But, you won’t get the hydration advantages, and these electrolyte beverages usually contain extra sugar.
What about the additional advantages electrolyte packs claim?
So, we’ve shown that electrolytes can improve in rehydration after prolonged or intense workout. However, as previously stated, rehydration isn’t the sole advantage touted in the marketing of many electrolyte supplements. Many claim improved performance, less weariness, and immunological support. Do these powders truly help with all of that?
It’s difficult and not entirely clear. As previously stated, many electrolyte packets, powders, and drinks contain components other than electrolytes, such as carbohydrates or sugar, caffeine, and Synthetic vitamin C ascorbic acid. As a result, determining which substance is accountable for which impact is challenging.
Functional & Enhanced Electrolyte Powders – Walmart
Walmart is the world’s largest marketplace for purchasing high-quality things at reasonable prices. Here are some things you should know before purchasing electrolyte powder, according to Walmart.
What are the benefits of electrolyte powder?
Electrolyte powder is intended for athletes and contains the sodium and nutrients required to rehydrate after exercise, sports, or other physical activity. It’s also beneficial when you’re dehydrated, such as after an illness. Electrolyte powder supplies nutrition to your muscles, assisting in recovery and reducing discomfort.
What should I look for in an electrolyte powder?
Choose an electrolyte powder with a low sugar level and flavors that you’ll love drinking. If you need an energy boost, check for electrolyte powders that contain B vitamins.
How long do electrolyte powders last?
Electrolyte powders can be stored in a sealed container away from moisture for up to three years. When you’re ready to use the powder, simply place the required quantity in a glass and fill with water. You may also get single-serve packages, which are ideal for slipping into a workout bag.
