Most hikers I come across are well-versed about the need to carry electrolytes, which is awesome. But just about every time I get into a discussion about them, the same questions come up time and time again.
While we're aware we need them, most of us aren't exactly sure why maintaining electrolyte levels is important, what makes a good one, or how often we should be having them.
I've addressed everything from electrolyte imbalances to electrolytes found in food so we're all up to speed! If I've missed something you'd like clarification on, let me know in the comments and I'll add it in!
What do electrolytes do?
Electrolytes help you stay hydrated by improving drinking water absorption, replenishing minerals like sodium, potassium, and magnesium lost through sweat, and preventing muscle cramps and fatigue.
They maintain energy levels for those last tough stretches, support nerve function to avoid muscle twitching, and balance fluid levels, ensuring your cells stay hydrated and functional.
Maintaining a healthy electrolyte balance is not only key to feeling good on the trail, but ensuring your body is healthy and functioning optimally for day-to-day life.
What happens when you have an electrolyte imbalance?
When you’ve got an electrolyte imbalance, your body’s performance can nosedive fast. You might feel dizzy, tired, or get those annoying muscle cramps that turn your hike into a slow-motion nightmare.
Serious imbalances can mess with your blood pressure, blood sugar levels, and heart rhythm. Eventually, they'll lead to confusion, dehydration, and vomiting. If you experience symptoms like this without having done strenuous activity, go to your doctor asap! They'll perform a test called an 'electrolyte panel' to check the levels of each major electrolyte in your body.
Electrolytes help maintain the fluid balance that keeps cells functioning properly, including those responsible for carrying oxygen and energy to muscles and transmitting nerve signals.
Not having enough electrolytes can disrupt these essential processes and affect nearly every part of your body – not what you want when you’re hours or days from the trailhead.
If you accidentally drink more electrolytes than your body needs, they are filtered out and eliminated in urine to maintain a proper fluid balance.
How do you know a good electrolyte from a bad one?
Electrolytes products can be really similar so you're not alone if you find figuring out the differences between them difficult. Flavour aside, here's what I look for & why:
Balanced formulation: Ensure a good mix of key electrolytes like sodium, potassium, magnesium, and calcium to support hydration and muscle function.
Low sugar content: Opt for products with minimal added sugars to avoid energy spikes and crashes. You get enough added sugats from food, you don't need it from an electrolyte as well.
Natural ingredients: Look for natural sources and avoid artificial colors, flavors, or preservatives.
Absorption rate: Check for nutrient forms that are more easily absorbed by your body, like magnesium glycinate or potassium citrate.
Purpose-specific: Choose a blend suited to your activity level and needs (e.g., high sodium for intense sweating, added magnesium for muscle cramps).
Trusted brand: Pick a reputable company with positive reviews and transparent sourcing. I've provided a little bit of info about a couple of good electrolyte brands in this article about ways to make drinking water taste better, but will be publishing some more info on available electrolytes in the coming months.
Electrolyte-to-calorie ratio: Ensure it provides sufficient electrolytes without excessive calories if you’re just aiming for hydration. If you're looking for energy as well as hydration, Tailwind Nutrition makes great Endurance Mixes.
Portability: Pack-friendly options like tablets or powders in single serve sachets can be ideal for hikes.
Added benefits: Extras like B vitamins for energy support or trace minerals for additional nutrition can be a bonus.
How often should you drink electrolytes?
It's generally okay to drink electrolytes every day, especially if you have an active lifestyle, sweat a lot, or need to replenish lost minerals due to heat or exercise. However, there are a few things to keep in mind:
Balanced Intake: Regular consumption should be balanced. Drinking electrolyte drinks that are high in sodium or sugar daily without significant physical activity can lead to excess intake, which might impact blood pressure or contribute to weight gain.
Hydration Needs: Most people can meet daily electrolyte needs through a balanced diet and regular water intake. If you’re not highly active or sweating heavily, plain water is usually enough.
Medical Conditions: People with certain health conditions like kidney problems, high blood pressure, or heart issues should consult a doctor before consuming electrolyte supplements regularly.
Signs to Watch For: Be aware of signs of electrolyte imbalances (e.g., muscle cramps, dizziness, or irregular heartbeats) and adjust intake as needed.
Is it possible to overdose on electrolytes?
Yes, despite your body excreting what it doesn't need via your urine, it is still possible to overdose on electrolytes, particularly if you’re consuming them in excessive amounts.
Too much of certain electrolytes can cause serious health issues, some requiring emergency surgery. It sounds pretty extreme, but each of these conditions is relatively rare and would be as a result of unusually high dietary intake coupled with excessive intake of electrolyte powders.
If you're unsure how much is right for you, make sure to consult a dietitian or GP for advice.
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Sodium: Too much can lead to hypernatremia, causing symptoms like high blood pressure, swelling, and in extreme cases, brain damage or seizures. (Too little can cause hyponatremia!)
Potassium: An excess can lead to hyperkalemia, which may disrupt heart rhythm and cause serious issues like arrhythmia or even cardiac arrest.
Magnesium: Overdoing it can cause hypermagnesemia, leading to nausea, vomiting, low blood pressure, and respiratory issues.
If you're adding electrolytes to your diet, you should know why so you can use them appropriately
Can you get electrolytes from food instead?
Absolutely! Aside from the electrolytes your body makes for itself, you can get plenty of electrolytes from food. It's the main way we maintain balance when we're not hiking. Here are some food sources for each key electrolyte:
Sodium
Found in salt, soy sauce, and in plenty of processed foods (make sure to stay below 2,000mg sodium per day for optimum health).
Potassium
Bananas, sweet potatoes, spinach, avocados, and beans.
Magnesium
Nuts (like almonds), seeds (pumpkin, chia), leafy greens, and whole grains.
Calcium
Dairy products (like milk and cheese), leafy greens (such as kale), tofu, and fortified plant milks are good calcium sources.
For hikers, foods like trail mix, bananas, and nut butter are handy ways to keep on top of your electrolyte balance on the trail.
While it's possible to get electrolytes from food, I find it's easier to drink my electrolytes during intense exercise, like hiking in hot conditions, rather than relying on a wide variety of food (which take longer to absorb).
How do electrolyte imbalances affect blood pressure?
Electrolytes like sodium, potassium, and magnesium play key roles in maintaining healthy blood pressure. When these levels are off, it causes unexpected spikes or drops.
Too much sodium can lead to high blood pressure, while too little potassium can prevent blood vessels from relaxing properly, raising blood pressure.
So, why exactly do hikers need electrolytes?
Hikers need electrolytes to stay hydrated, maintain muscle function, prevent cramps, and sustain energy levels during long, sweaty days on the trail.
Disclaimer
My opinions are my own and I stand by them – especially given no one is forcing me to share them. There are heaps of awesome electrolytes out there (and plenty of sub-par ones too!) If you're chasing a good one, I can recommend Sodii Nutrition, and if you enter 'HIKESMART' at the checkout on their website, you'll get 15% off the total cost of your order. You're welcome!
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