Electrolytes such as Sodium, Magnesium, and Potassium, are instrumental for maintaining our hydration and thus our body’s overall health. But when should we consider supplementing our diet with electrolytes? This article explores the best times and situations for replenishing electrolytes. 

When Should You Take Electrolytes

During & After your Rides

Exercising, especially for periods longer than an hour, may lead to significant sweating and loss of electrolytes. We recommended that you start replenishing electrolytes during your rides to deliver optimal performance throughout the session and maintain a hydrated state, thus aiding recovery.

Upon Waking

We are generally more dehydrated upon waking, due to being in a fasted state for often 6-8 hours, depending on when you went to bed. We generally recommend that you rehydrate with electrolytes first thing in the morning upon waking in order to get the day started in a hydrated state.

Whilst Travelling

Travelling, especially via a flight can be extremely dehydrating. Lower humidity levels on aeroplanes can actually deplete your body of fluids and electrolytes. You may find that consuming electrolytes before and during a flight may help to mitigate the effects of travel fatigue and jet lag.

When You're Ill

Illness can lead to dehydration due to increased fluid loss, through sweating, vomiting or diarrhoea. Increasing your intake with electrolyte rich fluids during illness can help maintain your electrolyte balance, which is instrumental for being in the best possible conditions for recovery.

Common Signs You Might Need More Electrolytes

Your body can often give you signs when of being dehydrated, or particularly when you may need to increase your intake of electrolytes:

Heavy Sweating: If you sweat heavily, you may need to increase your electrolyte intake due to loss of fluids and electrolytes in your sweat.

Dehydration Symptoms: Persistent thirst, even after drinking water, can indicate that electrolytes might be needed to properly hydrate.

Muscle Cramps: These are often a sign of an electrolyte imbalance, as proper muscle function depends on adequate levels of these minerals.

Mental Fatigue and Mood Changes: Since electrolytes aid in metabolic processes and neurotransmitter regulation, a deficiency might result in low energy or mood swings. Hydration has been found to be a key factor affecting cognitive performance. 

Conclusion

This article has explained some of the main times you may want to consider supplementing with an electrolyte drink. Bear in mind that you should always pay attention to your body’s signals and stay hydrated, supplementing with electrolytes when necessary to support your health, physical performance and wellbeing.

References

Convertino, V. A., Armstrong, L. E., Coyle, E. F., Mack, G. W., Sawka, M. N., Senay, L. C. Jr., & Sherman, W. M. (1996). Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise, 28(1), i-vii.

Von Duvillard, S. P., Braun, W. A., Markofski, M., Beneke, R., & Leithäuser, R. (2004). Fluids and Hydration in Prolonged Endurance Performance. Nutrition, 20(7-8), 651-6.

Cinar, V., Nizamlioglu, M., Mogulkoc, R., & Baltaci, A. K. (2007). The effect of magnesium supplementation on lactate levels of sportsmen and sedanter. Acta Physiologica Hungarica, 94(1-2), 36-44.

Maughan, R. J., Leiper, J. B., & Shirreffs, S. M. (1997). Recovery from Prolonged Exercise: Restoration of Water and Electrolyte Balance. Journal of Sports Sciences, 15(3), 297-303.

Impact on Cognition & Perceived Exertion

As we have discussed, dehydration can negatively impact metabolism, cells, tissues and organs significantly, none more so than the brain. Although generally speaking, mild dehydration of around 2% body mass loss does not critically impair cognitive function, including complex attention, executive function, learning, and memory (Goodman et al., 2019). One meta-analysis has demonstrated that more severe dehydration, of 3-5% body mass loss resulted in significantly impaired cognitive performance. Symptoms included mood disturbances, fatigue, and increased perceived exertion (Dube et al., 2022). Mood has been consistently shown to be affected by even mild dehydration, which is an important factor to consider in day-to-day life. 

Dehydration can make exercise feel more difficult, as measured by the rating of perceived exertion index. A meta-analysis of 16 studies with 147 participants demonstrated that dehydration (with a body mass loss of 1.7-3.1%) increased RPE by 0.21 points for each 1% increase in dehydration. Notably, significant increases in perceived exertion are observed at body mass losses of 2.3 ± 0.5%, with a maximum difference of 0.81 points in RPE between hydrated and dehydrated states (Deshayes et al., 2022). On the topic of perception, research has also shown that dehydration can increase the perception of pain by as much as 44%, which is not beneficial during hard training or competition (Cleary et al., 2005). 

Another interesting thing about dehydration is that even being told you are dehydrated can negatively affect performance. Funnell et al., (2024) reported a 5.6% reduction in performance when participants believed they were dehydrated, despite actual hydration status being the same as those who were told they were hydrated. Another study led by James et al., (2017)found that hypohydration led to an 8% reduction in physical output compared to when they were well hydrated, despite the participants being blind to whether or not they were being provided with water (fluids were delivered through a nasal tube). These studies ultimately demonstrate that hypohydration can negatively impact performance through both physiological and perceptual or psychological mechanisms. 

Impact on Cardiovascular Function and Aerobic Performance

The cardiovascular system is also significantly impacted by dehydration. Research has shown that for every 1% loss in body mass due to dehydration, heart rate increases by an average of 3 beats per minute (b·min⁻¹). This increase in HR is consistent across various exercise intensities and highlights the additional cardiovascular strain dehydration imposes (Adams et al., 2014). This is an important consideration for those who assess heart rate and other physiological parameters during training. 

With regards to the practical consequences of these changes to cardiovascular function, research has demonstrated that runners who complete a 3 km time trial on a treadmill were 6% slower than when they completed the same time trial in the hydrated state (Funnell et al., 2023). Both 5 km and 10 km running performance is also impaired by hypohydration, with 6.7% and 6.3% slower run times respectively (Armstrong et al., 1985). 

Similarly, a meta-analysis concluded that hypohydration, with an average body mass loss of 3.6%, decreases aerobic exercise performance by 2.4%, peak oxygen consumption by 2.4%, and oxygen consumption at lactate threshold by 4.4% (Deshayes et al., 2020). In cycling, another meta-analysis found that fluid consumption to maintain hydration status improves performance during moderate-intensity cycling (>1 to ≤2 hours) by 2.1% and during long-duration cycling (>2 hours) by 3.2%. 

Impact on Muscular Function, Glycogen Breakdown, and Technical Skill in Sport

Muscle is roughly 75% water, so it is no surprise that muscle function is impacted by dehydration. A meta-analysis confirmed that hypohydration significantly reduces muscle endurance by 8.3%, muscle strength by 5.5%, and anaerobic power by 5.8%. Anaerobic capacity and vertical jump height are impacted to a lesser extent, with only a 3.5% decrease (Savoie et al., 2015). 

Interestingly we also know that dehydration can accelerate the rate of glycogen breakdown during intense exercise, so you are more likely to fatigue earlier and also prolong the time it takes for glycogen to be restored after exercise, meaning recovery takes much longer. (Lopez-Torres et al., 2023).

Research has also indicated that dehydration can negatively affect technical performance and sport-specific skills. In basketball, dehydration has been reported to reduce shooting accuracy, and impair reaction time and vigilance (Baker et al., 2007; Hoffman et al., 2012). In football, dribbling, reaction times and memory are all negatively impacted (McGregor et al., 1999; Bandelow et al., 2010). In hockey, decision-making (MacLeod & Sunderland, 2012) and in cricket, bowling performance are all impaired when athletes are dehydrated (Devlin et al., 2001).  

References

Jéquier, E., & Constant, F. (2010). Water as an essential nutrient: the physiological basis of hydration. European journal of clinical nutrition, 64(2), 115–123. https://doi.org/10.1038/ejcn.2009.111

Kenefick R. W. (2018). Drinking Strategies: Planned Drinking Versus Drinking to Thirst. Sports medicine (Auckland, N.Z.), 48(Suppl 1), 31–37. https://doi.org/10.1007/s40279-017-0844-6

Armstrong LE, Johnson EC. Water Intake, Water Balance, and the Elusive Daily Water Requirement. Nutrients. 2018; 10(12):1928. https://doi.org/10.3390/nu10121928

Roumelioti, M. E., Glew, R. H., Khitan, Z. J., Rondon-Berrios, H., Argyropoulos, C. P., Malhotra, D., Raj, D. S., Agaba, E. I., Rohrscheib, M., Murata, G. H., Shapiro, J. I., & Tzamaloukas, A. H. (2018). Fluid balance concepts in medicine: Principles and practice. World journal of nephrology, 7(1), 1–28. https://doi.org/10.5527/wjn.v7.i1.1

Vij, V. A., & Joshi, A. S. (2013). Effect of 'water induced thermogenesis' on body weight, body mass index and body composition of overweight subjects. Journal of clinical and diagnostic research : JCDR, 7(9), 1894–1896. https://doi.org/10.7860/JCDR/2013/5862.3344

At DUSK, the central point of our messaging is that we need more salt. 

For years, we’ve been told differently, that we must limit our salt intake. Our goal is to change this narrative. The argument that we need more salt is far from conventional, but it is not unfounded. 

Here is why you may need more salt.

The Truth of Salt in the Diet

Dietary Salt Intake

Salt has been unfairly attributed to conditions such as hypertension (DiNicolantonio et al., 2017). The science is now telling us that this is more of a correlation than a causation effect. Processed foods high in saturated fat, sugar, additives and preservatives contribute to 71% of Americans’ salt intake and around 90% of British people's intake (Anderson et al. 2010). 

It is these processed foods which may cause such issues in the body, not the salt itself. 

Naturally, as more people move to a healthier, more whole food based diet, their intake of salt will be heavily reduced and may lead to sodium deficiencies, necessitating supplementation of salt.

Furthermore, diets such as low-carb or keto reduce the body’s production of insulin, causing you to excrete sodium at an increased rate (Harvey et al., 2018). 

Similarly, fasting regimes can also reduce the body’s insulin production, which may lead to faster rate of sodium loss through the urine, necessitating an increased intake of salt.

Daily Sodium Loss

Studies show that those partaking in exercise, particularly in hot weather may lose up to 7000mg of sodium per day through sweat, leading to a requirement to replace both salt and fluid (Shirreffs & Sawka, 2011). 

Replacing the salt is key to maintaining fluid balance and other hydration mechanisms, preventing potential hyponatremia, dehydration and detriments to physical performance.

A New Daily Salt Target

So how much salt should we aim to have? 

A JAMA study looked at potential salt intake targets for reducing the risk of heart conditions and stroke events (O’Donnell et al., 2011).

The researchers found that between 4 and 6 grams (4000-6000mg) of sodium intake per day was optimal for reducing such health risk events, based on measuring the levels of sodium excretion (a surrogate for intake) and instances of these conditions in the testing population. 

To add to this, those who excreted less than 3000mg of sodium per day (due to lower salt intake) were shown to actually be at higher risk of all the tested cardiovascular events.

Conclusion

In conclusion, the traditional narrative that encourages limiting salt intake may require further evaluation. The science we've presented challenges many existing guidelines by suggesting that not only is salt not the primary villain in diet related health issues, but in some cases, insufficient salt intake may pose health risks. 

Factors such as dietary choices that prioritize whole foods, certain dietary regimes like low-carb or keto, and conditions such as heavy physical activity and hot climates, all increase the need for sodium intake to maintain optimal health.

Considering the evidence from recent studies, which advocate for a daily sodium intake of between 4000 and 6000mg, it becomes clear that a revised approach to salt consumption is necessary.

The science is clear. 

We need more salt.

DUSK Hydration contains 600mg of salt per serving, which may be supplemented to increase daily sodium intake.

References

DiNicolantonio, J. J., Mehta, V., & O'Keefe, J. H. (2017). Is Salt a Culprit or an Innocent Bystander in Hypertension? A Hypothesis Challenging the Ancient Paradigm. The American journal of medicine, 130(8), 893–899. https://doi.org/10.1016/j.amjmed.2017.03.011

Anderson, C. A., Appel, L. J., Okuda, N., Brown, I. J., Chan, Q., Zhao, L., Ueshima, H., Kesteloot, H., Miura, K., Curb, J. D., Yoshita, K., Elliott, P., Yamamoto, M. E., & Stamler, J. (2010). Dietary sources of sodium in China, Japan, the United Kingdom, and the United States, women and men aged 40 to 59 years: the INTERMAP study. Journal of the American Dietetic Association, 110(5), 736–745. https://doi.org/10.1016/j.jada.2010.02.007

Harvey, C. J. D. C., Schofield, G. M., & Williden, M. (2018). The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review. PeerJ, 6, e4488. https://doi.org/10.7717/peerj.4488

Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of sports sciences, 29 Suppl 1, S39–S46. https://doi.org/10.1080/02640414.2011.614269

O'Donnell, M. J., Yusuf, S., Mente, A., Gao, P., Mann, J. F., Teo, K., McQueen, M., Sleight, P., Sharma, A. M., Dans, A., Probstfield, J., & Schmieder, R. E. (2011). Urinary sodium and potassium excretion and risk of cardiovascular events. JAMA, 306(20), 2229–2238. https://doi.org/10.1001/jama.2011.1729