Consuming adequate levels of electrolytes is essential for the human body to function. Maintaining a proper balance of these nutrients during intense physical activity is even more important.

So what are they, how do they work, and why do I need them?

In a nutshell: When electrolytes are in our bodies, they dissolve into positive and negative charges. These charges have two main functions: Regulating the flow of water in and out of cells, and sparking nerve impulses. 

Without electrolytes, our cells would shrivel up and die, or burst from being too full. Electrolytes also affect nerve impulses to keep our bodies functioning properly, like our hearts, lungs and brain functions. So, they are important.

What are Electrolytes?

Electrolytes are, by definition, substances that break down to electrically conductive particles (called "ions") when dissolved in a polar solvent. To cut through the scientific jargon, let's focus on what that means for your body. In other words, when electrolyte minerals are mixed with water (the "polar solvent"), they become electrically charged.

There are a lot of electrolytes - mainly salts, acids and bases. However, there are only a handful that naturally occur in body fluid. These are:

Calcium (Ca): Critical to maintaining general bone health, an important consideration with the constant stress backpacking, cycling, running, etc places on your bones. Calcium also ensures your blood properly clots - very important when cut. 

FDA Recommended DV: 1,000 mg

Food Sources: Milk, cheese, yogurt, seafood, greens, soy.

Potassium (K): This mineral is essential for a lot of organs to function properly, including regulating your heartbeat and kidneys. It also helps with maintain fluid levels, ph balance, and prevent muscle cramps. 

FDA Recommended DV: 4,500 mg

Food Sources: Bananas, dates, sweet potatoes, squash, coconut.

Sodium (Na): Sodium is vital in regulating body fluid volumes. Specifically, regulating water levels, blood pressure and blood volume. The major positively charged ion - called "cation".

FDA Recommended DV: 2,400 mg/day

Food Sources: Most anything with salt (sodium chloride). Naturally occurs in beets, chicken, milk, celery. 

Chloride (Cl): Works hand in hand with Sodium in regulating your body fluid as well as cell balance. The major negative charged ion - called "anion".

FDA Recommended DV: 3,400 mg/day

Food Sources: Most anything with salt (sodium chloride). Naturally occurs in tomatoes, lettuce, seaweed, cauliflower, radishes.

Magnesium (Mg): Acts a vehicle in transporting other electrolytes like potassium and calcium through cell membranes. Makes it crucial for the nervous and muscular systems as well as well heart rhythm.

FDA Recommended DV: 400 mg/day.

Natural Food Sources: Fish, nuts, seeds, dark greens, dark chocolate, bananas.

Other important electrolytes are Bicarbonate (HCO3) and Phospate (HPO4). See all FDA recommended daily values.

Sweating and Losing Electrolytes

We lose electrolytes when we lose bodily fluids - dehydration, diarrhea, vomiting, etc. During exercise and intense physical activity, we lose large amounts of electrolytes through sweating.

When you work out, electrolytes get deposited into sweat glands. Water follows the electrolytes and as the glands fill up, they release the salty mix onto your skin.

The water then evaporates, which makes you feel cooler—and you're left with that salty taste on your skin (don't act like you don't know what we mean).

As for why fitness instructors are always reminding you to drink up after class, it's because losing too many electrolytes can mess with your blood pressure, breathing, and more. 

Go for a long run on a hot day or hike up a big mountain and you can sweat out a huge amount of these electrolytes. Losing too many electrolytes will lead to an imbalance. An improper balance can cause headaches, muscle cramps, fatigue, dehydration and even seizures. Going for an extended period of time with an imbalance can lead to some seriously nasty problems like this long list of deadly diseases.

The rate at which an individual loses electrolytes varies drastically. Activity, intensity, humidity, elevation, gender, weight, etc all play a role in depletion rates which makes estimations so difficult and relatively, inaccurate. We also sweat with varying concentration levels of electrolytes. That being said, for sodium, a general rule of thumb to is to replace 80-240 mg per hour.

How to Replace Electrolytes?

For endurance activities like long-distance backpacking, running and cycling, most athletes consume electrolytes before, during AND after activity. Note you may not need to proactively replace electrolytes if you are doing moderate physical or are active for less than an hour. After all, over consuming too many can create problems as well - like Hypernatremia.

There are a ton of electrolytes replacements on the market - from sports drinks, powder mixes, dissolvable tablets, performance chews, jelly beans, and supplements.

Try to keep it natural, meaning no sugars. A LOT of replacements for sale are chemically fortified, contain heavily refined sugars, artificial sweeteners (like harmful aspartame) and artificial coloring. You can always make your own with ingredients from the grocery store. Coconut water is often called "nature's Gatorade" and contains an array of essential electrolyte minerals like potassium, sodium, calcium, phosphorus, and magnesium.

If you're up for experimenting, an easy DIY electrolyte drink recipe is: 

●  1 part lemon juice

●  2 parts orange juice

●  2 parts coconut water

●  6 parts water

●  pinch of salt

●  spoon of honey

Stay hydrated and healthy!

Source: Some information in this article comes from www.greenbelly.co