Electrolytes are a type of belongings you’ll hear lots about this time of yr. The time period will normally crop up after an enormous evening out, presumably the workplace Christmas occasion, when WhatsApp teams will grow to be alight with discuss of the stuff. “Have you ever had yours but?” one individual will ask. “I downed some once I obtained residence,” one other will reply. “Wait, sorry, does anybody really know what electrolytes are?” a 3rd will inevitably chime, prompting a collection of shrug emojis and laughter faces.

Regardless of few folks really realizing what they’re and the way they work, electrolytes are in every single place. We will get them naturally, in fact, from a nutritious diet and life-style; the physique even produces some by itself. However that is not why we find out about them. It is as a result of they’re at present being aggressively marketed by producers producing merchandise containing them. Lately, electrolytes have inveigled their approach into breakfast smoothies on the morning commute and wonder dietary supplements popped earlier than mattress. They’ve grow to be so widespread you would possibly discover them in small sachets disbursed into water bottles after an evening in town, and even in tents pitched on the muddied fields of a pageant.

Most of us instinctively grasp they’re useful and that they assist restore our hydration ranges. Maybe we predict they’ll mystically remedy our hangover. However except you’re a health care provider, or some form of electrolyte influencer – you will see a number of these items being peddled on Instagram – that’s most likely about it. So, what really are they? How do they assist us? And will all of us be taking them, and, on the similar time, spending oodles of money on discovering new and fascinating methods to just do that?

“Electrolytes are important minerals like sodium, potassium, calcium, and magnesium that regulate varied bodily capabilities,” explains Dr Suzanne Wylie, a GP and medical adviser for on-line pharmacy, Iqdoctor. “They assist preserve fluid steadiness, help nerve transmission, and support muscle operate, together with coronary heart contractions.” Additionally they help in sustaining blood strain and guaranteeing correct hydration by facilitating water retention in cells.

More often than not, we’re getting them with out even realising. “In case you’re usually wholesome, drink loads of water all through the day, and eat balanced meals that embrace complete meals, you most likely will not want electrolyte drinks or dietary supplements,” says nutritionist Riya Lakhani-Kanji. “Simply make sure you’re getting in a superb steadiness of electrolyte-rich complete meals in your meals. Bananas, avocados, and candy potatoes are glorious sources of potassium. For sodium, you would possibly contemplate pickles or soups. And, meals like spinach and kale supply a superb quantity of magnesium, one other important electrolyte.”

There’s additionally calcium, which is significant for bone well being, phosphate for nerve operate, and chloride, which helps the physique preserve pH ranges. “When electrolyte ranges are balanced, the physique can carry out optimally, lowering the danger of dehydration, muscle cramps, and fatigue,” provides Dr Wylie. “Electrolytes are misplaced by way of sweat, urine, and different bodily fluids, particularly throughout train or sickness, making replenishment essential for total well being.”

With this in thoughts, it is smart that folks take electrolytes after an evening of ingesting – therefore why so many electrolyte merchandise are marketed this manner, comparable to Phizz tablets or People In opposition to Hangovers sachets. “A hangover typically outcomes from dehydration brought on by alcohol’s diuretic impact, resulting in fluid and electrolyte loss,” explains Dr Wylie. “Replenishing electrolytes can mitigate widespread hangover signs like headache, fatigue, and dizziness by restoring hydration and supporting nerve and muscle operate.”

It’s because sodium may help to retain water, whereas potassium and magnesium fight muscle weak point and cramping, all of which may occur after an evening of alcohol consumption. When it comes to when and the right way to eat them, nicely, that relies upon. “The optimum method is to take electrolytes earlier than, throughout, and after alcohol consumption,” says Dr Wylie. “Consuming water with electrolytes earlier than an evening out can present a hydration buffer whereas sipping electrolyte-enhanced water all through the night helps counter alcohol’s dehydrating results. Publish-drinking, utilizing oral rehydration options or electrolyte drinks earlier than mattress or the following morning can replenish misplaced fluids and minerals.” The quantity of people that assume to do this once they’re drunk as a substitute of merely faceplanting their mattress is, in fact, one other story.

Electrolytes may help us far past hangovers, although. “Once you lose fluids after feeling unwell, you additionally lose electrolytes, and that may be a serious contributor to signs,” says Nick Hird, co-founder of the hydration model ViDrate. “I’d advise taking electrolytes after an intense or sweaty train session and following the consumption of alcohol. Each actions can severely impression your electrolyte ranges by way of fluid loss, so be certain that so as to add an electrolyte complement to your water to replenish any misplaced nutritional vitamins and minerals.”

However not all electrolytes are good for us, or quite, not all of the merchandise we’re consuming them from. Take one have a look at grocery store cabinets and also you’ll discover numerous high-sugar drinks promoting themselves as hydrating, electrolyte-packed merchandise that may profit you after an evening of ingesting or a very intense exercise. These are finest prevented. “Many sports activities drinks and restoration drinks are filled with added sugars, which may generally do extra hurt than good,” agrees Lakhani-Kanji. “Consuming an excessive amount of sugar, particularly while you’re already feeling run down or hungover, can result in additional dehydration and will spike your glucose ranges, finally leaving you extra drained.”

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Nonetheless, like with all well being and wellness tendencies, earlier than getting concerned – and spending cash – it’s vital to take inventory and verify whether or not or not the factor you’re shopping for into is definitely one thing your physique can already do by itself. Take into consideration so-called “protein bars” that are laden with sugar and coated in caramel and chocolate; these merchandise are tapping into the wholesome consuming zeitgeist by way of tacit branding whereas delivering a product that is essentially confectionary. Usually, our compulsion to lean into tendencies is a direct consequence of canny advertising and marketing and promoting; we’re advised that our our bodies want merchandise and dietary supplements we really don’t, or we’re combatting issues we may merely cease creating ourselves. For example, when you’re so apprehensive in regards to the results of hangovers, you’re higher off slicing down your alcohol consumption versus loading up on electrolytes.

In case you actually should attain for the merchandise themselves, the most effective are usually the best. “A easy pill that dissolves in water will comprise far much less sugar and be simply as good,” says Jess Hillard, sports activities nutritionist at Warrior. “Likewise, coconut water is a pure electrolyte which tastes nice, no nasty sugars or flavourings.”

“Oral rehydration salts from pharmacies are sometimes balanced for optimum hydration with out extra sugar, making them a greater possibility too,” provides Dr Wylie. And when you’re nonetheless unsure, nicely, simply down an enormous glass of water.