The word ‘electrolytes’ comes with associations of sports drinks and athletes, sweat and salt. But electrolytes are quietly working on a cellular level in everyone’s body, no matter their physical ability, level of movement or supplements intake.
Every time you move, sweat, breathe deeply, wee or even get stressed, you’re not just losing water, you’re using and losing electrolytes. That’s why staying on top of your electrolyte balance – together with your water hydration – is vital for anyone moving and training, whether you’re into long-distance running or a weekly Pilates workout.
What are electrolytes
Electrolytes are electrically charged minerals (ions) dissolved in body fluids, most crucially sodium, potassium, magnesium, calcium and chloride. The electrical charge is essential for your nerve signalling, muscle contractions, energy production and even a stable heart rhythm.
Most electrolytes are dissolved in extracellular fluid, which is the fluid found outside of cells. Everyone needs electrolytes for the movement of nutrients into cells and waste removal out of cells.
Of all the electrolytes, sodium is the main one found in extracellular fluid and is lost in the greatest quantity. Think about your sweat: it can taste salty and leave white marks on your clothes – this is sodium. Sodium helps to regulate blood pressure and support hydration on a cellular level, helping distribute water where your body needs it.
But sodium is not the same as salt. Salt is actually sodium chloride. To get 5g of sodium, you would need to take on 13g of salt. This is why balanced electrolyte replenishment through a healthy diet or an ingredient-conscious electrolyte product is so important.
Other key electrolytes include potassium, which helps your heart to pump rhythmically, your muscles to contract and your nerves to fire. And magnesium, which supports energy production, muscle function and mood, as well mitochondria (essential for turning food and oxygen into energy).
Signs of electrolyte imbalance
Losing electrolytes while training can hugely impact your muscle and nerve performance, as both rely on electrical signals.
If you’re experiencing electrolyte imbalance, you might notice muscle cramps or weakness in your muscles. You might feel fatigue beyond that of a normal, post-workout tiredness. Brain fog, dizziness or low blood pressure are also signs you need to replenish. And one common thing to look out for is a feeling of dehydration and thirst, even when you’re drinking lots of water.
Although practising reformer Pilates doesn’t often result in heavy sweating, it is a deeply neuromuscular practice. Every muscle contraction, hold under tension and deep, conscious breath requires electrolyte-fuelled nerve signalling. If you’re practising Hot Pilates and sweating, this electrolyte activity is even more crucial.
If you’re intermittent fasting or following a low carbohydrate diet, then replenishing your electrolytes is particularly important. These diets can be diuretic, and where there’s a loss of water, there’s a loss of electrolytes.
When and how to replenish
Hydrate throughout the day. Before movement, especially in the morning, replenishing electrolytes can help support alertness and hydration. After movement, they can boost your recovery, reduce muscle cramps and alleviate fatigue. And during Hot Pilates or when training on hot days, remember to stay consistently hydrated with water and electrolytes, sipping rather than gulping throughout the session.
It’s worth noting, drinking lots of water without electrolytes can actually dilute your mineral balance, so replenish wisely. And that doesn’t mean sugary, glucose-rich energy drinks or synthetic powders.
Mineral-rich foods are ideal natural sources – think avocados, bananas, leafy greens, coconut water and bone broth. A green smoothie with a sweet potato salad and tahini dressing would be a great post-workout recovery meal.
If you go for an electrolyte-replenishing product, make sure to check the formulation. You want one with a balance of sodium, magnesium and potassium, and minimal added sugar or artificial flavours. One option we recommend is Repowr, a UK-based brand offering low-sugar, functional electrolyte blends.
The really key thing is to tune in and listen to your body. Look out for thirst, tiredness and cramping and nourish yourself on a cellular level. In every breath and every movement, your cells are working – give them what they need to support you.