Electrolytes: Functions & Benefits

You’re likely familiar with the term electrolytes, and probably no stranger to the concept of hydration. It’s simple, right? You drink when you’re thirsty, and if you need to, you can drop an electrolyte tab in your water after you’ve been to the gym. 

That’s a great start, but there’s a little more to it than that. 

Electrolytes actually play a much greater part in our everyday lives beyond a good workout. This might make you question ‘what do electrolytes actually do?’ Well, you’ve come to the right place to find the answer.  

Here we’ll take our decades of research and learning about electrolyte function in the body, as well as the role of electrolytes in hydration and explain exactly what it means for you. 

We’ll start with the basics; what is an electrolyte and what does an electrolyte do? 

Electrolytes are essential minerals in our bodies that primarily stay replenished via the things we eat and drink. From muscle function and nerve regulation to hydration and blood pressure, your body is always working to keep a correct balance of electrolyte levels; as too much or too little of them can disrupt the functions of our bodies(1). 

The key electrolytes are:

• Sodium
• Potassium
• Chloride
• Magnesium
• Calcium
• Phosphate
• Bicarbonates

The levels of these electrolytes change in the body depending on your fluid levels. For example, you lose sodium and potassium when you sweat - so when you’re done with a vigorous workout, you’ll need to replenish these to stay hydrated. Then electrolytes such as magnesium further help with muscle function and contraction to help aid your recovery. This is just one example of what electrolytes do for your body to help make sure you’re always performing at your best.

Essentially, electrolytes function in the body to regulate nerves and muscles, balance blood acidity and pressure, help rebuild damaged tissue and hydrate you. Here are a few more detailed examples of how electrolytes work and how electrolytes can give you energy(2). 

Sodium and chloride helps control the distribution of water throughout your body which helps you stay hydrated. This fluid regulation is an important electrolyte function in the body that helps to manage our internal temperatures, as well as keep joints lubricated and keep our organs functioning properly. Staying well hydrated can also boost your overall mood and health by improving focus and sleep quality - it’s kind of why we talk about the benefits of hydration a lot here at Pocari Sweat. 

You may also hear electrolytes being referred to as chemicals or substances that conduct electricity(3), which is a more technical way of describing them and not as crazy as it might sound! You may not have ever stopped to consider that your body conducts electricity but it’s true; sodium and potassium move across our nerve cells to generate electrical impulses which are essential for our body to transmit nerve signals. It’s the reason you’ll move instinctively when you touch something that’s too hot or too cold for example(4). 

Calcium and magnesium play a vital role in muscle function, contraction and recovery and not just when we’re working out. Consider when you’ve needed to carry some heavy shopping bags or needed to run to catch the bus, it’s those every day functions and subsequent recovery that also need to be tended to. 

Your bones contain around 85% of your body’s phosphate(5) while the rest can be found in your cells, which are vital to your energy functions. Not only that, it’s also an essential electrolyte for the formation of healthy teeth. 

To maintain a normal acid-base balance in your body - also known as your body’s pH balance - bicarbonates move carbon dioxide through the bloodstream. It also works with other electrolyte functions in the body like sodium, potassium and chloride to maintain electrical neutrality in your cells(6).

So, with all this talk of the science behind electrolyte function in the body, you might be wondering what the connection is between electrolytes and your energy levels. 

The connection with electrolytes and physical performance is very strong, because everything we just outlined above - your hydration levels, nerve signals, muscle recovery, cell functions etc. - are all essential to maintaining your energy levels. 

Ever noticed how drinking water at lunch doesn’t give you the 3pm slump that a coffee typically would? While we’re certainly not about to tell you to ditch your favourite cup of coffee, it’s simply because water and electrolyte drinks offer more nutrients which helps maintain the balance of all these functions. 

Even though that particular example is assuming you’re relatively sedentary, we doubt you’re reaching for a tall vanilla latte when you’ve finished a tough workout. It’s highly likely you’re reaching for bottled water or maybe an electrolyte hydration drink, because you know that will replenish and hydrate you much better. The same principles can be applied to your physical performance, whatever the day may bring you. 

Basically, when our bodies are working harmoniously, we have better energy levels. When we have better energy levels, we function at our best. And this can mean when you’re doing anything from giving a big presentation, taking the stairs to your apartment or hitting the gym. 

The physical benefits of good hydration for a healthy lifestyle are just so vast. Staying adequately hydrated can be linked to:

• Improved mood, cognitive function and sleep quality.
• Lubricating the joints and preventing infections.
• Delivering more nutrients throughout your body.
• Healthier looking skin and teeth. 
• Preventing migraines and headaches. 
• Improved digestion and bowel movements. 

The benefits of electrolytes in keeping these numerous functions going in your body means that you can feel better and do more in your everyday life. When we’re not adequately hydrated we can suffer from headaches, feelings of fatigue, difficulty making decisions and low mood.  For peak cognitive performance you need good hydration practices - which is what we’re all about at Pocari.

You can keep your electrolytes balanced primarily through the foods and fluids in your diet. Here are just a few examples of how you can ensure you’re getting plenty of electrolytes in your diet(7): 

• Sodium and chloride are mostly found in your diet through foods high in salt including bacon, olives, prawns, cheese, pickles and anchovies.
• Foods that have sodium also include apricots, spinach and potatoes as well as meat, fish and cereals.
• Bananas are a well-known source of potassium as well as avocados, dried fruits and leafy greens. 
• Good sources of calcium include milk or fortified milk alternatives, as well as cheese, curly kale and bread made with fortified flour. 
• Phosphate is also found in dairy foods, meats, fish, nuts and beans.
• Good sources of magnesium include nuts, greens, whole grains and dry beans.
• Sources of foods rich in bicarbonate include milk, bananas, spinach, and coconut water. 

And of course, drinking plenty of water is vital to maintaining your hydration levels. You should be aiming to drink little and often throughout your day while remembering that effective hydration levels can vary, with the amount dependent on several factors including height, weight and activity levels. 

It’s also important to remember that you don’t have to limit yourself to just plain water:

• try diet, sugar-free or no added sugar drinks.
• limit fruit juice and smoothies to a maximum of one small glass a day and pair them with a meal.
• dilute cordials well to reduce the sugar content.
• enjoy caffeine like tea and coffee in moderation.
• try sparkling water or add a slice of lemon or lime.

It’s also important to remember to drink extra fluids after excessive sweating or when you’ve experienced rapid fluid loss from physical activity or from being unwell. We are uniquely designed to regulate our body temperature by losing water through the skin, which is why we sweat. 

It’s also why we formulated Pocari Sweat with fast and effective hydration in mind. Our unique blend of essential electrolytes, minerals, water and carbohydrates is designed to imitate the natural balance of water and electrolytes in the human body. This means faster hydration that lasts longer than drinking water alone, making it one of the best  drinks you can find. In fact, with Pocari Sweat, your body retains up to 56% of fluids, compared to just 37% with water.

The benefits of electrolytes and the role of electrolytes for energy and hydration simply can’t be underestimated. If you want to maintain a healthy lifestyle and function at your best, look out for those electrolyte-rich foods and drink plenty of fluids. 

For us, good hydration and electrolyte function in your body go hand in hand, and we hope that you’ve enjoyed this article explaining why. Pocari is backed by decades of research to offer the best, most effective electrolyte balance and hydration out there. However, we also believe that the best hydration drink is one that suits your lifestyle. 

That’s why we’ve put together a super quick quiz for personalized recommendations on how Pocari can support you in staying hydrated and performing at your best.

1. https://www.medicalnewstoday.com/articles/153188
2.  https://www.bupa.co.uk/newsroom/ourviews/what-are-electrolytes
3. https://www.heart.org/en/news/2024/06/19/electrolytes-can-give-the-body-a-charge-but-try-not-to-overdo-it
4. https://www.medicalnewstoday.com/articles/electrolytes-food#:~:text=Some%20foods%20that%20have%20electrolytes,blood%20pressure%20regulation%2C%20and%20hydration
5. https://www.msdmanuals.com/home/hormonal-and-metabolic-disorders/electrolyte-balance/overview-of-phosphate-s-role-in-the-body
6.  https://my.clevelandclinic.org/health/diagnostics/21790-electrolytes
7.  https://www.bupa.co.uk/newsroom/ourviews/what-are-electrolytes