what are electrolytes?

Electrolytes impact on athletic performance 

Electrolytes play a vital role in supporting athletic performance (Shirreffs & Sawka, 2011) by maintaining fluid balance, muscle function, and energy production during exercise. Sodium, potassium, calcium, and magnesium help regulate fluid distribution in the body, ensuring that cells, including muscle cells, stay hydrated and function efficiently. Sodium, in particular, helps retain water in the body and maintain blood volume, which is crucial for optimal cardiovascular function during exercise. Potassium and magnesium support proper muscle contractions and nerve signaling, helping to prevent cramps and reduce fatigue. Research shows that electrolyte imbalances can impair endurance, strength, and recovery, leading to a decrease in performance (Shireffs & Sawka, 2011). Studies have demonstrated that athletes who consume electrolytes before intense or prolonged exercise perform better, maintain energy levels longer, and recover more quickly (Choi et al., 2021). By replenishing electrolytes lost through sweat, athletes can maintain hydration, delay fatigue, and improve endurance and power output (Choi et al., 2021), ultimately enhancing overall performance.

Electrolytes impact on general health 

As well as supporting athletic performance, electrolytes are essential for maintaining overall health, as they regulate key physiological functions, including hydration, nerve signaling, muscle contractions, and acid-base balance (Shrimanker & Bhattarai., 2023). Sodium, potassium, calcium, and magnesium work together to control fluid distribution within and outside cells, ensuring proper cellular function. Potassium and sodium play a critical role in blood pressure regulation, with adequate potassium intake helping to counteract the effects of high sodium levels and reducing the risk of hypertension. Calcium is vital for bone health and muscle function, while magnesium supports enzymatic reactions involved in energy production, protein synthesis, and neurological function.