The role of electrolytes in body hydration

Proper water balance and adequate hydration are of great importance for our health. Water, as a so-called silent nutrient, constitutes over half of the human body weight.

Due to the fact that we excrete it every day through the skin (with sweat), kidneys (with urine), and lungs (with water vapor), it should be supplied in appropriate amounts.

In situations such as excessive exertion, diarrhea, or a hangover, we often reach not only for water but also for electrolytes. These are aqueous solutions of ions, which are atoms with a positive or negative electrical charge.

Do electrolytes help with dehydration? When do we know we have a deficiency? How can we effectively replenish them?

Electrolytes: types and role in the human body

Electrolytes are chemical compounds that, when dissolved in water, take the form of ions. Their role in the body is to help transmit electrical signals between cells. Thanks to them, for example, effective transmission of impulses to the brain or muscle contraction, including the heart muscle, is possible.

The above is enough to understand the vital function electrolytes perform in the human body. This category includes, among others:

• chlorine (chloride anion, Cl⁻)
• sodium (sodium cation, Na⁺)
• potassium (potassium cation, K⁺)
• phosphates (phosphate anion, PO₄³⁻)
• magnesium (magnesium cation, Mg²⁺)
• calcium (calcium cation, Ca²⁺)

Water-electrolyte balance, which ensures a state of equilibrium in the body (homeostasis), depends on these compounds. Electrolytes determine the function of the heart, brain, and other organs. However, above all, they maintain tension in cell membranes, which allows for the transmission of nerve impulses.

Functions of individual electrolytes

Although “electrolytes” is a collective name for several different compounds, it is worth knowing their individual functions. The most popular are definitely sodium, calcium, potassium, and magnesium. Sodium is a basic component of plasma, responsible for the volume of fluids circulating in the body, arterial blood pressure, and water exchange between cells and the external environment. Together with potassium, it regulates acid-base balance and nerve impulse conduction. Potassium, in turn, is the “opposite” of sodium – unlike sodium, it limits the volume of extracellular fluids, regulates the pH level of cells, and controls the amount of water in the body. Moreover, potassium is responsible for muscle contraction, including the heart muscle.

Electrolytes such as magnesium and calcium participate in blood clotting, bone building, and muscle contraction. Additionally, magnesium conditions blood pressure regulation and thermoregulation processes.

Finally, it is worth mentioning chlorine and phosphates. They are essential ions with a negative electrical charge. They participate in the regulation of water-electrolyte balance and the maintenance of acid-base balance.

Do electrolytes help with dehydration?

Symptoms of dehydration are divided into mild and severe. The first category includes dry mouth, thirst, and fatigue. More serious symptoms include dizziness, muscle cramps, disturbances of consciousness, a drop in blood pressure, or heart rhythm disturbances.

The answer to the question of whether electrolytes help with dehydration is unequivocal: absolutely yes! During dehydration, which can result from intense physical exertion, heat, increased alcohol consumption, or illness, the body loses not only water but also electrolytes – valuable compounds for health. For this reason, it is recommended to use such preparations in cases of dehydration or body weakness.

Electrolytes for dehydration can be used in cases of:

• diarrhea,
• vomiting,
• fever,
• intense training,
• heavy menstrual bleeding,
• heatwaves,
• excessive alcohol consumption.

Electrolyte deficiency can also occur as a result of an improper diet and the use of diuretics.

Differences between electrolytes and mineral water

During heatwaves or after physical exertion, we should pay particular attention to hydrating the body. A body that sweats excessively excretes significantly more water along with valuable electrolytes. Then, water-electrolyte balance disorders are not uncommon. Children and the elderly are most susceptible to dehydration. In their case, even greater care should be taken to ensure an adequate fluid intake.

However, during heatwaves, we don’t necessarily have to reach for electrolytes immediately. In many situations, there is no need to use special rehydration fluids with electrolytes or glucose. Most people are able to supply themselves with a sufficient amount of electrolytes through mineral water and a well-balanced diet. Mineral water, just like vegetable and fruit juices, and food products rich in such ingredients (e.g., cocoa, table salt, nuts, milk), belongs to the so-called natural sources of electrolytes.

Therefore, pharmacy preparations in the form of tablets or powder are mainly used for significant water loss and intense exertion. They will be indicated, for example, during extreme heat, demanding work, high physical activity, persistent diarrhea, vomiting, etc.

What are the best electrolytes after a workout?

Water constitutes most of the body’s mass. It is constantly lost through the skin, urine, or exhaled air. Even more “disappears” during intense movement.

To replenish these losses and improve performance during exercise, athletes should drink fluids regularly throughout the day. However, along with sweat, physically active individuals also lose electrolytes – mainly in the form of sodium and chloride. To a lesser extent, magnesium, potassium, and calcium are lost.

In addition to , muscle mass gain supplements, or , you can include an appropriate dose of electrolytes in your training. People who play sports are more susceptible to deficiencies of these compounds, and their adequate supply can help achieve peak performance.

An example of a preparation with an appropriate electrolyte content is . The electrolytes contained in it, such as potassium, sodium, and magnesium, along with creatine and D-ribose (a simple sugar that builds DNA and RNA, an important energy source), can be successfully used after training. The addition of creatine – an organic compound synthesized from amino acids and supplied in the diet – increases physical performance. Furthermore, the BestElectrolytes product is dedicated to seniors and people performing intense work, as it promotes the preservation of muscle mass and the improvement of cognitive functions.

Which electrolytes for diarrhea? Recommended preparations

Diarrhea is one of the causes of electrolyte deficiency. Although in such situations we often reach for appropriate medications, such as medicinal charcoal or other preparations that slow down intestinal peristalsis, a regular supply of electrolytes is equally important. This should not be forgotten in cases of vomiting either. In both diarrhea and vomiting, the body loses enormous amounts of water and micronutrients. Then, oral rehydration therapy becomes the basis of treatment.

For this purpose, it is best to choose soluble preparations to be prepared in cold water, which itself reduces the gag reflex by slowing down stomach contractions. It is therefore important that the preparation comes in the form of powder or effervescent tablets to be mixed with water.

Electrolytes for hangover: which are the best?

Similar to diarrhea or vomiting, the best electrolytes for a hangover are those that can be dissolved in cold water. They can be used the day after alcohol consumption. They will not only allow for a quicker return to normal functioning but also replenish glucose and vitamin C. As a result, they will accelerate the elimination of toxins and overall body regeneration.

As for other ingredients, vitamin C is particularly important. During ethanol metabolism in our body, large quantities of free radicals are released. Therefore, are another category of preparations worth considering. Vitamin C is particularly often mentioned as it is an effective antioxidant and accelerates the oxidation of acetaldehyde, thereby alleviating the troublesome symptoms of a hangover.

Electrolytes and body hydration: conclusions

In some situations, such as vomiting, diarrhea, heatwaves, excessive salt intake, alcohol consumption, or increased physical exertion, it is worth reaching for electrolytes. As oral rehydration preparations, they alleviate symptoms of dehydration such as: thirst, drowsiness, fatigue, headaches and dizziness, chapped lips, irritability, less frequent urination, darker than usual urine color, muscle cramps, and dry, inelastic skin.

Although water is usually sufficient to maintain proper hydration levels, it does not always provide an adequate supply of magnesium, calcium, or potassium ions. Therefore, in activities that increase the risk of dehydration, electrolytes in the form of powder or tablets for preparing a solution are indicated. These types of supplements are a mixture of salts and sugar. Some contain auxiliary additional substances, such as vitamin C in hangover supplements or keratin in preparations for athletes.

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