Drink to Thrive: Understanding Electrolyte Water and Its Benefits
Published October 6, 2024.
Sports drinks are advertised to replenish fluids, glucose, and electrolytes lost during physical exertion. These drinks are generally considered healthy but can increase the risk of health issues, such as type 2 diabetes, cardiovascular disease, increased body mass index, and even gout.
A better choice is electrolyte water. Electrolytes are minerals, such as sodium, calcium, potassium, chloride, phosphate, and magnesium. Also called mineral water or alkaline water, water with electrolytes has a neutral pH and is infused with electrically-charged minerals designed to improve cellular hydration and enhance other bodily functions.
Here's all you need to know about electrolyte water.
Who Can Drink Electrolyte Water?
Electrolyte water is safe to drink every day, even for toddlers. It's particularly beneficial when dealing with dehydration that occurs in the following cases:
- If you exercise often
- If you live in hot climates
- When a child is recovering from being sick
Benefits of Electrolyte Water
Boosts Immune System
Electrolytes play an important role in boosting the immune system. These minerals regulate the body's acid-base balance, protecting against infections and managing the intensity of your body's immune response.
These electrolytes include:
- Potassium: Responsible for regulating immune responses. Deficiency can lead to gastrointestinal illness
- Sodium: Has anti-microbial effects that can help fight infections
- Magnesium: Required to make the T-cells that are used to fight and kill viruses. Decreased magnesium can lead to the decline of these and other essential immune cells
Prevents Dehydration
You may be wondering: Do electrolytes hydrate you faster than water? The short answer is yes. Drinking electrolyte beverages provides max rehydration quicker than drinking plain water. Electrolyte beverages also replenish lost minerals and maintain a stable fluid balance.
During illness, water alone may not be enough to replenish the essential minerals lost due to vomiting or diarrhea. Because electrolytes are responsible for directing water and nutrients to where your body needs them most, electrolyte-enhanced water could be a better choice.
Improves Nervous System Function
Your nervous system is comprised of the nerve fibers and cells involved in sending signals from your brain to various parts of your body. It is the electrolytes (specifically sodium & chloride) that conduct the signals throughout your nervous system.
Adequate amounts of sodium, magnesium, and potassium are required to regulate the fluid balance in your brain and support brain function. One way to ensure your diet contains enough of these brain-healthy minerals is by drinking water enhanced with electrolytes.
Prevents Heatstroke
If you live or work in a hot environment, sweating can lead to excessive water and electrolyte imbalances, which puts you at risk for a variety of heat-related illnesses, including heat rash and heatstroke.
To prevent illness or strain caused by an electrolyte imbalance:
- Limit your time in the heat
- Take frequent breaks
- Drink electrolyte-enhanced water
Enhances Exercise Performance
Research shows that drinking electrolyte-enhanced water does a better job of preventing cramps and muscle soreness than plain water. Adding to this, Professor Ken Nosaka explains that drinking plain water can increase the likelihood of muscle cramps because it dilutes the body's remaining electrolytes.
It only takes about 2% water loss to cause decreased focus, strength, and performance. Replacing fluids and electrolytes lost during working out can support—and even improve—heart and muscle function, which can enhance your overall performance.
Tip: Drink electrolyte water about 1 hour before exercise for ideal hydration.
Side Effects of Electrolyte Water
While electrolyte supplements are generally considered healthy, too much can cause the following side effects:
- Fatigue: Often caused by too much calcium
- Irregular pulse: Arrhythmia is often associated with excessive potassium. Also called hyperkalemia, this condition can negatively impact kidney health
- Diarrhea: Can happen when your body's sodium levels are too high
- Muscle weakness: Usually caused by too much magnesium
» Find out the healthiest types of water to drink
Hydrate The Right Way With Electrolyte Water
While regular water can meet hydration needs, electrolyte water can boost your cellular functioning, especially during exercise or exceptionally hot weather. But instead of reaching for sugary sports drinks, consider adding Mayu Water's Electrolyte Drops to your water.
This healthy alternative is a great way to replace electrolytes like magnesium, potassium, and other minerals needed to keep you hydrated. When used with the Mayu Swirl carafe, you can enjoy aerated, electrolyte-enhanced water at home for faster, deep hydration.
