Hydration & Electrolytes: What You Really Need

You know you're supposed to drink water.

But do you know why it matters?

When you don't drink enough, you may feel tired. Your workout can feel harder. Your body also has a harder time doing some of the basic jobs it performs all day.

At Fitness Together Tysons, we like to keep nutrition simple. So here's what you actually need to know about water, electrolytes and exercise.

Why Does Water Matter?

Your body needs water to work.

Water helps:

• Carry nutrients through your body
• Control body temperature
• Support normal cell function
• Maintain blood volume
• Remove waste
• Support exercise and recovery

Your muscles need proper fluid balance too.

When you strength train, your workout is only the beginning. Your body then needs food, protein, water, sleep and recovery to rebuild and adapt.

Hydration won't magically give you more energy—but being dehydrated can certainly make you feel worse and make exercise harder.

How Much Should You Drink?

There's no perfect number for everyone.

Your needs change based on your size, activity, how much you sweat, the weather and even the foods you eat.

Instead of obsessing over ounces, start simple:

Drink throughout the day. Drink with meals. Bring water when you exercise. Drink more when it's hot or you're sweating heavily.

Remember that foods such as fruit, vegetables, yogurt and soups also contain water.

What Are Electrolytes?

Electrolytes are minerals your body needs to work properly.

Some of the big ones are:

Sodium • Potassium • Magnesium • Chloride

They help control fluid balance and help your nerves and muscles work. Sodium and potassium, for example, are involved in the electrical signals that allow muscles to contract.

You also lose electrolytes—especially sodium—when you sweat.

Do You Need an Electrolyte Drink?

Not every time you exercise.

If you're doing a normal 45-minute strength workout indoors and eating a balanced diet, water is usually a great choice.

Electrolytes become more useful when you're:

• Sweating heavily
• Exercising for a long time
• Outside in hot, humid Virginia weather
• Doing endurance exercise
• Losing a lot of fluid

More electrolytes aren't automatically better.

Which Products Are Good?

There isn't one “best” electrolyte drink. Match the drink to what you're doing.

Nuun Sport: A lighter option. One tablet currently provides about 300 mg sodium, 150 mg potassium and 15 calories. Nuun Hydration

Liquid I.V.: Provides more sodium and is available in regular and sugar-free versions. It may make more sense when you're actually replacing significant fluid and electrolytes. Liquid IV

LMNT: This is a high-sodium option—roughly 1,000 mg per packet—so we'd think of it more for heavy sweaters, prolonged activity or hot conditions rather than automatically drinking it with every workout.

And don't assume sugar makes an electrolyte drink “bad.”

During long or demanding exercise, carbohydrates can provide useful fuel. But if you're sitting at your desk trying to drink more water, you probably don't need a sugary sports drink.

Food Gives You Electrolytes Too

You don't have to get electrolytes from a packet.

Foods such as potatoes, bananas, beans, yogurt, fruits and vegetables provide potassium.

Nuts, seeds, beans and whole grains provide magnesium.

And most Americans already get plenty of sodium from food.

Keep It Simple

Try this:

Normal day? Drink water.

45-minute strength workout? Water is usually fine.

Long, hot or very sweaty workout? Water plus electrolytes may help.

Not sure? Look at what you're doing before looking at the marketing on the package.

Hydration doesn't have to be complicated.

Your body needs water every day. Electrolytes have an important job too—but you don't need to turn every bottle of water into a supplement.

Want Help With Your Nutrition?

At Fitness Together Tysons, our nutrition coaching helps you understand the basics that make the biggest difference—protein, portions, hydration, meal planning and habits you can actually maintain.

Interested in nutrition coaching in Tysons, VA? Talk with our team to learn more.