What Are Essential Electrolytes?
Over the last several years, electrolytes have become a staple in the market. Every gas station, grocery store, and GNC seems to sell a different array of electrolyte drinks. All of them promise to aid in muscle recovery, boost your hydration, or help alleviate that torturous hangover. If you were to poll the average person and ask whether electrolytes are good for you, they would most likely respond with a resounding “yes.” However, if you were to follow up with, “Okay, but why are electrolytes good for you?” I think most people would fidget, trying to come up with an answer.
Before understanding why electrolytes are beneficial, it’s important to know what the essential electrolytes are: sodium, potassium, calcium, magnesium, chloride, and phosphate. These six minerals are responsible for a range of vital functions, including the transportation of nutrients into cells, nerve function, and regulating muscle contractions, among many others.
It’s also very important to understand the role of each essential electrolyte because, as you may have realized, not all electrolyte supplements or beverages are created equally. Unfortunately, many brands deceive consumers by labeling their products as “electrolyte beverages” when, in reality, they contain insufficient amounts of electrolytes to make a noticeable difference or are so packed with sugar that the cons outweigh the pros. With electrolyte drinks typically costing more than the average beverage, you want to make sure you’re getting your money's worth.
To start, electrolytes are exactly what they sound like: electrical charges. Just like we learned about in school all those years ago, there are positive and negative electrical charges. And because our bodies are complicated biological structures, there are several crucial elements our bodies need to maintain normal electrolyte levels. An atom with an electrical charge is called an ion. Positively charged ions are called cations, while negatively charged ions are called anions.
Let’s break down the role of each electrolyte, including whether they carry a positive (+) or negative (-) charge, and why we should be taking them.
Sodium:
If it’s possible to have a favorite electrolyte, mine would be sodium. Sodium is a positively charged (+) electrolyte that plays a critical role in regulating the balance of fluids in and around cells. It is the main cation found outside cells, while potassium (which we’ll get to shortly) serves as the primary intracellular cation. The sodium-potassium pump is essential in this process, actively transporting sodium out of cells while simultaneously bringing potassium into cells. This transport is vital for muscle contractions and nerve signaling.
I used to fall victim to the belief that too much sodium was bad. I would buy reduced-sodium chips and be careful about how much salt I sprinkled on my meals. However, context matters. When you exercise and sweat, you lose a significant amount of electrolytes, including sodium. If you’re not actively replenishing your sodium levels during or after exercise—or throughout the day—you may start to experience symptoms like confusion, irritability, or nausea.
Too much sodium generally becomes a problem only if you’re not drinking enough water or leading a primarily sedentary lifestyle. The World Health Organization recommends that adults intake 2,300 mg of sodium daily. So, if you’re someone who exercises or plans to start exercising, it would be a great idea to start increasing your sodium intake.
Potassium:
Potassium is a positively charged (+) ion and the primary intracellular cation. It plays a vital role in overall cellular function, particularly in heart health and muscle contraction. As mentioned earlier, when a potassium ion leaves a cell, a sodium ion enters. This exchange of potassium (K⁺) and sodium (Na⁺) ions is essential for maintaining the electrochemical gradient across cell membranes.
Think of the electrochemical gradient as a battery that stores energy and helps cells perform their functions. There’s a difference in the concentration of these ions on either side of the cell membrane. For example, if there are more potassium ions inside the cell than sodium ions outside, it creates a “push” or “pull” effect that the cell can use for energy, allowing it to send signals—like telling a muscle to contract.
Magnesium:
The unsung hero of the electrolyte world, magnesium, is a positively charged (+) ion and a true "Swiss Army knife" of minerals. It is integral for converting food into energy, as it serves as a cofactor for many enzymes involved in ATP (adenosine triphosphate) production, the primary energy carrier in cells.
Magnesium plays a crucial role in muscle function. While calcium triggers muscle contractions, magnesium is necessary for muscle relaxation. This balance between the two is vital for preventing cramps.
Approximately 60% of the magnesium in our bodies is stored in our bones. It is essential for maintaining bone structure and is involved in the metabolism of calcium and vitamin D, both of which are crucial for bone health. Additionally, magnesium aids in regulating heart rhythms, maintaining proper blood pressure, and promoting healthy blood circulation.
A deficiency in magnesium can lead to issues such as muscle cramps, irregular heart rhythms, fatigue, and weakened bones. Ain’t nobody got time for that!
Calcium:
It’s true what they say: drink your milk, and the calcium will help make your bones big and strong. But calcium is much more important than just promoting bone and teeth health. Calcium is a positively charged (+) ion, and as mentioned under magnesium, calcium is responsible for triggering muscle contractions throughout the body. When a muscle is stimulated by a nerve, calcium ions are released inside the muscle cells, initiating contraction. After the muscle has finished contracting, calcium is pumped back out of the cell while magnesium is brought back in, allowing the muscle to relax.
Calcium is vital for blood clotting, hormonal secretion, cellular signaling, and heart health. A deficiency in calcium can lead to osteoporosis (weakening of bones), muscle cramps, and heart problems. Drink your dairy.
Chloride:
Chloride is the first of the negatively charged (-) ions we’re discussing, and it plays a vital role in the body. It works closely alongside sodium and is critical for maintaining proper fluid balance. Chloride helps sodium transport water in and out of cells, which is essential for maintaining cell shape and function.
In addition to regulating the acid-base balance (pH level) in the body, chloride is a key component of hydrochloric acid (HCl). This acid is essential for digestion, as it not only helps break down food but also kills harmful bacteria in the stomach.
Probiotics are live microorganisms often referred to as “good bacteria” due to their ability to aid in digestion and promote overall gut health. Chloride plays a crucial role in creating the acidic environment of HCl in the stomach, which supports the survival and activity of probiotics.
Phosphate:
Phosphate is the only other negatively charged (-) ion in the essential electrolyte family. It plays a primary role in energy production (similar to magnesium) in the form of ATP and works alongside calcium to aid in the maintenance of bone health and structure. Phosphate is unique in its specific functions in genetic material. This means it helps support the molecules responsible for carrying genetic information essential for the growth, development, functioning, and reproduction of living organisms. Great Scott! (Dr. Emmett Brown voice).
It wasn’t until I gained a better grasp of what electrolytes are that I was able to start making more informed decisions about which electrolyte brands to choose. You want to ensure you’re actually getting your fair share of electrolytes per serving and not just drinking predominantly sugar water.
Some takeaways:
- Embrace sodium—salt is not the enemy.
- Calcium plays a much bigger role than just bone and teeth health.
- Magnesium is the Jamie Foxx of the body (I mean seriously, what can’t that guy do?).
- Potassium is essential for maintaining the electrochemical gradient (try saying that five times fast).
- Chloride is the Bonnie to sodium’s Clyde (seriously though, each one is reliant on the other for maintaining fluid balance).
- Phosphate is essential for cellular growth, development, functioning, and reproduction in living organisms.
Have a great week and get your electrolytes in!
- GTY Performance
