Electrolytes 101

Electrolytes are minerals that carry an electrical charge and play a critical role in muscle function, hydration, and nerve signaling. The primary electrolytes your body needs are sodium, potassium, magnesium, and calcium.

During exercise, you lose electrolytes through sweat — primarily sodium and chloride. This loss can lead to muscle cramps, fatigue, dizziness, and decreased performance if not replenished.

When do you need extra electrolytes? - Exercise lasting longer than 60 minutes - High-intensity workouts in hot or humid conditions - If you are a heavy sweater - During endurance events (marathons, long hikes, cycling)

Natural sources of electrolytes: - Sodium: salt, pickles, broth - Potassium: bananas, sweet potatoes, avocados - Magnesium: nuts, seeds, dark leafy greens - Calcium: dairy products, fortified plant milks

For most moderate-intensity exercise under an hour, water alone is sufficient. For longer or more intense sessions, consider a sports drink or electrolyte supplement to maintain performance and prevent cramping.