Hydration and Exercise: Electrolytes for Women

Do you need electrolytes? What about when you're exercising versus not exercising? This is a question I am asked frequently. The answer varies because it depends on who is asking the question.

Let's dive in to see if you need more electrolytes!

There are 9 tsp of sugar in one 20 oz bottle of Gatorade.  One can of Coke contains 10 tsp sugar. This amount of extra sugar is useless to most people, except maybe the elite athlete. The average person who exercises doesn't need this sugar. As we age it is harder and harder for our bodies to handle sugar. So, we want to limit unnecessary added sugars.

Who needs electrolytes or sports drinks?

Folks who are exercising intensely for an hour or more in heat/sun need to replenish lost minerals and fluids. See more below

Generally, a typical person who exercises under an hour a day can replenish with fluids and can acquire minerals from their food (fruit, vegetables, beans), in addition to hydrating with water. A pinch of salt in the water can help improve the utilization of water during exercise.

**I do have clients with certain diseases or imbalances like mast cell activation that benefit from some additional electrolytes (without sugar). For these folks, I like HiLyte or ELyte by Bodybio. These drops contain sodium, potassium, chloride, and other minerals without sugar added.

Sports drinks

When you are sweating, sweating a lot from exercise, you need to replenish both electrolytes and water.  Endurance athletes or working out longer than 60 minutes require a little more extra care.

Sweat contains electrolytes as well as water (thus the salty taste of sweat).  Marketing has misled some to believe that sports drinks are the only way to replenish lost electrolytes.  

Are there healthier options to Gatorade and sugary sports drinks?

Here are a few homemade Gatorade alternatives or homemade Gatorade substitutes

1. Water, 2-4 oz juice with 1/8 tsp salt

2. Water, 1/8 tsp salt, 1 tsp maple syrup

3. Coconut water with a pinch of salt

4. Nuun Hydration endurance formula is specially formulated for women. Perimenopause and dehydration - Women in perimenopause may be more prone to dehydration at certain times of their cycle.

5. I also like HiLyte and Elyte for simple electrolytes without any added sugar. That could also be paired with a snack like oranges, banana, or cliff bar for added sugar needed to fuel a longer workout.

#alternative #healthy #sportsdrinks