Our Most Commonly Recommended Supplement
Muscle cramping? Fatigue? Brain fog at 3pm?
Struggling to recover well after exercise or big adventures?
Chugging 2-3 litres a day of water a day (like a champ) without electrolytes?
Just hate the taste of water?
Chances are, if you were telling me any of the above, I’d be recommending a daily dose of electrolytes.
Winter, summer, busy or lazy- they’re a daily staple for me.
Not all electrolyte drinks and supplements are created equal. I don’t rate sugary sports drinks like Powerade or Gatorade at all. Not even the sugar free versions, although I have been known to have one when I’m feeling a little desperate.
What are electrolytes?
Skip ahead if you just want to know why you should take them.
Electrolytes are minerals that carry an electric charge when dissolved in bodily fluids like blood, urine and sweat. These charged minerals are essential for key bodily functions like regulating hydration, nerve and muscle function, and maintaining proper heart rhythm.
The 4 main minerals I focus on as a physio are Sodium, Potassium, Calcium, Magnesium. Special mention to Bicarbonate, Chloride and Phosphorus, but they are a little less relevant to what I work with.
Muscles need these 4 main ones to be able to relax and then initiate a new contraction.
This is especially relevant for people who get a lot of muscle cramping, twitching and soreness. If your muscles are low on electrolytes, then they can’t actually relax properly. Mind blown.
It hard to measure electrolyte levels through blood tests alone to look for deficiencies. For example, to measure magnesium you need to measure how much exists in a muscle biopsy as only 1% of your magnesium is present in your bloodstream. Not the most practical of tests.
You can get these minerals through diet, although a lot of people are deficient in at least one of them, especially if they’re exercising or sweating a lot and losing these minerals though sweat without replacing them adequately. This is where supplementation comes in handy.
Ok, enough of the technical stuff. Here’s why I recommend daily electrolytes for most of my clients.
Improve your hydration for general health
Electrolytes help your body absorb and retain water, improving your cells’ hydration. They help your organs do their jobs properly and keep your brain working at its best. Without them, all that water you’re drinking might not be doing as much as you think.
Prevent injuries
Losing even 1% of your body’s water can put you at risk of injuries, especially in hot and humid weather. This is the same whether you’re exercising or working outside in the heat. Aside from contributing to muscle cramps, dehydration can contribute to cartilage wear and friction in your joints.
Dehydrated people are more mentally fatigued, less focused and have slower reaction time. Slow decision making and poor technique both lead to increased injury risk.
Prevent and relieve muscle cramps and spasms
Electrolytes like magnesium and potassium are crucial for muscle relaxation and contraction. When your levels are off, it can cause muscles to misfire, leading to cramping, twitching, or that lingering tight feeling after activity.
Improve your recovery from exercise, work or even a fun night out
Electrolytes are lost through sweat and need to be replaced to restore fluid balance, and prevent the post-activity slump.
Improve exercise performance
Even slight dehydration can impact strength, stamina, and focus. When your electrolyte balance is optimal, your muscles contract more efficiently, your energy levels stay consistent, and you can push yourself a bit harder without hitting that wall too soon. You make better decisions and have better technique.
Help your focus and concentration
Brain fog isn’t always about sleep or caffeine; it can be about hydration too. Dehydration can lead to mood swings, irritability and makes concentration hard. Being properly hydrated can help you at work and study, especially if you’re someone who has slumps after long haul work sessions.
A tasty way to drink water
A well-formulated electrolyte mix doesn’t just add minerals; it adds flavour, without all the sugar in commercial sports drinks. Drinking water is easier when you enjoy the taste.
Help recover from colds, flu, fever, vomiting, or diarrhea
When you’re sick, your body loses fluids faster than usual. Electrolytes help rehydrate you more effectively than plain water, supporting faster recovery and reducing that drained, weak feeling.
What should I be looking for in a good electrolyte supplement?
While a well-balanced diet full of a variety of fruits and vegetables is always the best way to get on top of the electrolytes, vitamins and minerals we need, a daily dose of electrolytes is a very effective way to get on top of any deficiencies, especially if you regularly exercise or work in the heat. When they have such an important role in every aspect of our bodies function, it’s an easy win to improve your health and performance at work and at play.
Your supplement should contain sodium, potassium, magnesium, and chloride, along with a small amount of sugar for absorption, while avoiding excessive artificial sweeteners, flavors, and dyes.
There are some fantastic local WA brands who make low sugar, highly nutritious powders to mix into water which taste fantastic. Sodii and Aqualyte are my two favorites. I also love Dr Hydration, another Australian brand. Let us know if you have any other local brands that you would recommend.