Hydration has come a long way since the first neon bottle of Gatorade™ hit the sidelines in 1965. What started as a simple mix of sugar, electrolytes, and lemon juice exploded into an entire industry promising better performance in a bottle. But here’s the question: do you actually need all that stuff — or is plain old water enough to keep you going?
Electrolytes have turned into this buzzy, science-y word that gets tossed around like confetti in the wellness space. But strip away the hype, and it’s really just about fueling your body's ability to move, focus, and recover. In this article, we’ll break down what electrolytes really do, when water alone cuts it, and when your body’s craving something extra to keep the groove flowing.
What Are Electrolytes?
Our brains are made up of billions of neurons that send electrical signals throughout the body. Have you ever wondered how our body is able to generate these electrical signals?
When ions like sodium and potassium are added to water, they are referred to as electrolytes. This is because when an ion is in water, it’s able to generate an electrical current.
Electrolytes enable nerves to send signals that drive brain functions, muscle contractions, and heartbeat regulation. They also help maintain the body's pH levels and support the transport of nutrients into cells and waste products out of them.
So how do we ensure that we’re properly hydrated?
The Role of Hydration Pre-Workout
Hydration plays a role in not only performance and recovery, but also in injury prevention. That’s why it’s paramount to hydrate before working out. You likely start your workout already dehydrated without realizing it.
A study revealed that 66% of NCAA Division I athletes at one university experienced hypohydration before practice. Hypohydration is a state of dehydration that reduces endurance and makes musculoskeletal injuries more likely.
Many athletes don’t act until they’re already sweating, but by then it can be tough to catch up. Once dehydrated, you’ll sweat less. This leads to problems with temperature regulation, which can lead to heat exhaustion or stroke.
Dehydration also reduces blood flow to muscles, which increases the chance for injury. DOMS (or delayed onset muscle soreness) is worse when you’re dehydrated. This is where that awful cramping feeling comes from along with fatigue and decreased strength. It can even have negative ramifications on coordination, reaction time, and concentration.
Proper hydration is not a nice to have – it’s a requirement to perform at your best. And it’s best to be hydrated well before you start an activity.
Water vs. Electrolyte Drinks: How to Choose
An hour of moderately intense exercise can cause you to lose anywhere from .5 to 2 liters through sweat. And there are many environmental and individual factors that impact your sweat rate.
Working out in hot or humid conditions can heavily influence how much water you need. Your size, the duration, and the intensity of a workout also contribute quite a bit to hydration requirements.
Interestingly, you also have your own individual sweat rate. If you feel like you sweat more than average, you may be right.
So at what point is water alone not enough?
To start, let’s look at a breakdown of the electrolytes lost per liter of sweat during an hour of intense exercise:
- Sodium: 300-800 mg (up to 1,000 mg for some individuals)
- Potassium: 100-200 mg
- Calcium: 20-60 mg
- Magnesium: 10-30 mg
If you’re working out with moderate intensity for 30-60 mins, you likely need to replenish your electrolytes. They're significantly more important once you pass the one hour mark. Longer workouts and endurance training puts serious strain on the body and hydration becomes doubly important.
Shorter, moderate workouts that are under 30 mins are usually ok with just water. A leisurely walk without electrolytes will be fine.
During exercise, drink only as much fluid as you’re losing through sweat and use electrolytes to help maintain hydration. Excessive amounts of plain water can dilute essential electrolytes in your body. This can lead to a condition called hyponatremia, which can be dangerous.
How much you sweat, the weather, and the right amount of electrolytes depend on the person. Be sure to know the signs of dehydration. Listen to your body and consult with a health care provider.
Knowing when to add electrolytes can help you keep going, stop cramps, and increase your energy during tough workouts.
Should I Drink Electrolytes Before Working Out?
If the general public wasn’t even aware of electrolytes until the ‘60s, how did we manage with just water?
With a perfectly balanced diet and proper hydration, you would not need to ingest electrolytes before working out. This is almost never the case as it’s estimated that 75% of the US population is chronically dehydrated.
If you’re already dehydrated, you likely need to ingest electrolytes as part of a pre-workout regimen.
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Closing Thoughts
Keep in mind things like intensity, duration, and environment when deciding between water or water and electrolytes. Make adjustments as needed based on your individual circumstances. Stay hydrated before even starting a workout to ensure you’re injury free and performing at your best.
We’d love to hear from you! What’s your go-to pre-workout hydration routine? Feel free to share your tips or ask any questions about staying hydrated!