Review of Electrolyte Blog Post by a Nutritionist

Original blog post: http://rackupvitamind.blogspot.com/2012/11/electrolytes.html

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Electrolytes are lost during exercise if one becomes dehydrated. One way to avoid electrolyte imbalance is to drink water during exercise. The amount and frequency needed will depend on the severity of the activity and temperature of the atmosphere. For example, you will require more fluids to remain hydrated if you are exercising outdoors in 80 degree temperatures versus exercising in an air-conditioned gym. As long as you maintain an adequate intake of fluids during exercise, your electrolytes will not become depleted.

However if insufficient fluids are no consumed, and as a result, electrolytes are lost; they will need to be replaced. One quick way is with a sports drink such as Gatorade or Powerade. These are sugar-based drinks that contain sodium and potassium, the minerals that are lost during exercise when dehydration occurs.  The sugar (carbohydrates) in these drinks act as a fuel source for the body. This is beneficial during long endurance exercise, but it will metabolize rapidly and thus require frequent replenishment.  The sole source of energy in these drinks is sugar, and for someone concerned about their sugar intake, they should consider keeping themselves well hydrated with water during their exercise. 

Drinks that contain protein and/or amino acids are not usually meant for consumption to maintain/replace electrolytes. They are frequently consumed, although not necessary, to build/maintain muscle. Someone who consumes an adequate amount of good quality protein in their daily diet will not need to consume supplemental protein drinks. However, if one has a desire to do so, they should make sure that it contains good quality protein composed of 9 essential amino acids.

One easy source of fluids, energy, electrolytes, and protein is milk. Although it is not practical for consumption during exercise due to its microbiological spoilage properties, it is a complete food source to consume after exercising.

Written by Deborah A. Gallucio, M.S., R.D.

Ms. Gallucio received her Bachelor of Science in Foods and Nutrition from Montclair State University and her Master of Science in Nutrition and Public Health from Columbia University.  She is a registered dietitian with the American Dietetic Association and has been in private practice for 31 years.