What You Need to Know About Electrolytes

You’ve probably heard of electrolytes, especially in relation to working out, from seeing professional athletes down sports drinks to seeing commercial after commercial selling the newest supplement powder. You’ve probably heard that you should replenish your electrolytes after working out, especially if it was a vigorous workout. However, what exactly are electrolytes and why are they so crucial to your post-workout recovery? Learn more about electrolytes, their functions in the body, and how to incorporate them into your post-workout nutrition plan by reading on.

Do you still recall the electrically charged ions you learnt about in middle school science? According to the National Library of Medicine , electrolytes are minerals that form ions when they are dissolved in water (NLM). Electrolytes let the body’s electrical signals move more easily (but without giving you an actual shock, thankfully). Since your body contains roughly 60% water, electrolytes are present practically everywhere in it, including in your blood and intracellular fluids, the fluids that surround and fill your cells. Additionally, they are necessary for almost all biological processes in the body, according to Maddie Pasquariello , a certified dietitian, M.S., R.D., and the creator of Nutrition with Maddie . For instance, electrolytes are necessary for nerve communication and muscular action, both of which are important during exercise.

THE MOST IMPORTANT ELECTROLYTE SUBTYPES Although the body contains many different kinds of electrolytes, six are generally regarded as being the most significant ones. As follows:

Calcium and sodium Potassium Magnesium Phosphate Chloride ELECTROLYTES’ BENEFITS To emphasize, electrolytes are necessary for fundamental processes. Whether or not you routinely exercise, they are necessary for maintaining excellent health. According to the Cleveland Clinic, an electrolyte imbalance happens when your cells have too many or too little electrolytes and can happen if you don’t consume enough of them. And that’s something you want to stay away from: Electrolyte imbalances can cause diarrhea, exhaustion, headaches, an irregular or rapid heartbeat, nausea, cramps or muscle spasms, nausea, or vomiting, and in severe cases, a coma or seizure if left untreated.

But because of all the sweating, exercise highlights the significance of electrolytes. Keep in mind that electrolytes can dissolve in water because they are water-soluble. According to Pasquariello, this means that when you perspire a lot while doing out, you’re also losing electrolytes. This is particularly true if you’re exercising outside in warmer weather, which makes you sweat more. In general, you lose more electrolytes when you perspire more.

But why exactly does this matter? Find out in this article why electrolytes are important and what can happen if you lose a lot of them.

ADEQUATE HYDRATION It goes without saying that a good training program requires proper water. After all, the Mayo Clinic notes that water is necessary for lubricating your joints and controlling your body temperature through perspiration, both of which are essential during activity.

However, it turns out that staying hydrated requires more than just drinking water; adequate hydration also depends on electrolytes. According to an 2018 article. Translation, electrolytes (particularly sodium and chloride) control how fluids move into and out of your cells, eventually determining how much water is in your body and how hydrated you are. You cannot maintain optimum hydration if your system is deficient in electrolytes.

HEALTHY NERVE WORK According to an 2021 scientific article , electrolytes (particularly potassium, sodium, and chloride) directly influence how nerve cells, also known as neurons, behave. According to the National Institute of Neurological Disorders and Stroke, nerve cells govern an variety of processes , including those that have an impact on how you think, feel, act, and move. Nerve cells also send impulses throughout the body. According to an 2020 study , electrolyte imbalances may harm nerve cells and cause symptoms like headache, disorientation, irritation, and cramping.

CONTROLS HEALTHY MUSCLE FUNCTION Every time you move, whether it’s squatting at the barre or racing up a hill, your muscles contract. According to the National Library of Medicine 0, these contractions depend on electrolytes like magnesium and calcium. Your muscles won’t be able to relax and work effectively without them. This could result in problems like muscle cramps and twitching, which would make it challenging to exercise and recuperate.

WHEN ELECTROLYTES ARE REQUIRED AFTER A WORKOUT You can obtain electrolytes from foods and liquids to prevent electrolyte imbalances. The kind and extent of your workouts will determine if you should take electrolyte supplements because not all sources are created equal.

According to Pasquariello, you often don’t need to include electrolyte supplements in your diet if you engage in casual, low-key exercise. “Drinking simple water will be enough to rehydrate you if you’re only mildly dehydrated, which may be the case if you work out for an hour or go a short period without drinking water,” she explains. She explains that this is because shorter workouts are unlikely to result in electrolyte losses that are large enough to require substantial replenishing.

However, if your workout lasted a long time (90 minutes or more), it was hot outside, or it was so strenuous that you were drenched in perspiration, you may be moderately to severely dehydrated. In similar situations, Pasquariello advises drinking electrolyte-containing liquids rather than water. A good general rule of thumb is to try to replenish the quantity of perspiration lost throughout the workout even though the precise amount of electrolytes required will vary depending on your physique, your sweat content, and the weather (and FYI, you can lose anywhere from 0.5 to 1.5 liters of sweat per hour of exercise, National Library of Medicine 1 ). By doing this, you can be confident that you’re replacing any electrolytes you lost during your workout and avoiding electrolyte imbalances.

BEST ELECTROLYTE SOURCES Fortunately, there are many ways to receive the electrolytes you need:

FOOD According to Pasquariello, the majority of people may obtain all of their electrolytes from food sources alone. She cites leafy greens, watermelon, avocado, bananas, and other fruits and vegetables as particularly excellent sources.

SUNFLOWER WATER According to Pasquariello, coconut water is a natural supply of electrolytes. She continues that it also contains naturally occurring carbohydrates, which are great for giving a little bit of fast energy.

SPORTS BEVERAGES Flavored drinks with carbs, vitamins, electrolytes, and other minerals are known as sports drinks, like Gatorade. However, the National Library of Medicine 2 adds that these drinks frequently have a lot of sugar and calories. Depending on your individual health objectives, that high sugar level may not be the best choice. In light of this, National Library of Medicine 3, a sports drink can be useful for rehydrating if you’ve engaged in severe exercise for longer than 60 minutes. Otherwise, you should just stick to drinking water.

POWDER OR ELECTROLYTE TABLETS Consider electrolyte tablets or powders if you frequently engage in strenuous exercises (such as marathon training). These are portable because they are made to dissolve in water.

According to Pasquariello, the following advice can help you consume adequate electrolytes before, during, and after exercise:

Think ahead. Prefill your water bottle with electrolyte powder if you want to do an intense workout. For on-the-go hydration and prevention of electrolyte imbalances, you can also use a jogging waistline that can contain a water bottle.

Fill up. It’s a good idea to include a variety of fruits and vegetables in your diet, especially during and after workouts, according to Pasquariello, to make sure you’re getting enough electrolytes daily.

Timing. It’s difficult to say with certainty when you should try to “replenish” electrolytes, but you should make sure you do it as quickly as possible after any vigorous exercise, she advises.

Do it yourself. Lacking time? You may make your own electrolyte drink by mixing water, lemon juice, and a little salt. According to Pasquariello, “Lemon contains potassium, calcium, and magnesium, and you’ll receive sodium and chloride from the salt.”

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{“article”:{“text”:” The purpose of creating an ESG (environmental, social, and governance) green energy fund is to assist other businesses in making sustainable investments, according to Foxconn Chairman Young Liu. This followed China’s recent power outages in Sichuan, underscoring the reality that ESG is now a crucial component of the supply chain. The requirement to invest in ESG has emerged as a fresh obstacle for industry management globally. However, before firms can support ESG investing, they must first generate enough profitability. Liu thus presented an EPS (earnings per share) plus ESG sustainability formula. Liu disclosed that Foxconn intends to create an ESG green energy fund to promote and execute ESG and to hasten the development of environmental technologies in order to further increase the influence of the sustainability formula on the supply chain. According to Liu, the EPS ESG formula is suggested since if a company is not profitable, all other efforts are useless. A corporation won’t be able to create strategies for ESG if it doesn’t have the required income and profitability. According to Liu, EPS and ESG are not mutually exclusive. For instance, Foxconn has made aggressive plans to enter the EV business and is highly enthusiastic about the future of electric cars (EV). Foxconn’s investment in EVs is focused on both the ESG characteristics of the industry as well as its potential. An illustration coming from the other direction is the recent power outage in Sichuan, China, which was brought on by the region’s supply chain being disrupted by the high temperatures brought on by harsh weather. When questioned about the power outage, Liu acknowledged that it had some impact on Foxconn’s output, albeit it is not expected to have a significant impact. Liu underlined that people need to be more concerned and attentive to problems brought on by global warming. This power outage happened in China, but the drought brought on by global warming is a worldwide problem. Platformization is one of the conditions for an industry to develop, according to Liu. A platform is also necessary to encourage the growth of ESG, with a large company serving as the leader. Foxconn therefore expects that in addition to promoting ESG internally, the launch of the ESG green energy fund would help the industry and supplier chain improve as well. According to Liu, the fund’s primary objective will be to invest in initiatives connected to sustainable green energy, including power plants, new environmental technologies, and renewable energy. This is so because the use of green energy is crucial for implementing ESG. However, many small- and medium-sized businesses find the expense of purchasing green energy to be quite high (SMEs). As a result, it is hoped that the creation and investment of the green energy fund will help SMEs acquire clean energy.

The purpose of creating an ESG (environmental, social, and governance) green energy fund is to assist other businesses in making sustainable investments, according to Foxconn Chairman Young Liu. This followed China’s recent power outages in Sichuan, underscoring the reality that ESG is now a crucial component of the supply chain.

A new issue for industry management across the globe is the requirement to invest in ESG. However, before firms can support ESG investing, they must first generate enough profitability. Liu thus presented an EPS (earnings per share) plus ESG sustainability formula. Liu disclosed that Foxconn intends to create an ESG green energy fund to promote and execute ESG and to hasten the development of environmental technologies in order to further increase the influence of the sustainability formula on the supply chain.

According to Liu, the EPS ESG formula is suggested since if a company is not profitable, all other efforts are useless. A corporation won’t be able to create strategies for ESG if it doesn’t have the required income and profitability.

According to Liu, EPS and ESG are not mutually exclusive. For instance, Foxconn has made aggressive plans to enter the EV business and is highly enthusiastic about the future of electric cars (EV). Foxconn’s investment in EVs is focused on both the ESG characteristics of the industry as well as its potential.

An illustration coming from the other direction is the recent power outage in Sichuan, China, which was caused by high temperatures brought on by harsh weather and had an impact on the local supply chain. When questioned about the power outage, Liu acknowledged that it had some impact on Foxconn’s output, albeit it is not expected to have a significant impact.

Liu underlined the need for people to care about and pay attention to concerns brought on by global warming. This power outage happened in China, but the drought brought on by global warming is a worldwide problem.

Platformization is one of the conditions for an industry to develop, according to Liu. A platform is also necessary to encourage the growth of ESG, with a large company serving as the leader. Foxconn therefore expects that in addition to promoting ESG internally, the launch of the ESG green energy fund would help the industry and supplier chain improve as well.

According to Liu, the fund’s primary objective will be to invest in sustainable green energy-related projects, like as power plants, new environmental technologies, and renewable energy sources. This is so because the use of green energy is crucial for implementing ESG. However, many small- and medium-sized businesses find the expense of purchasing green energy to be quite high (SMEs). Therefore, it is hoped that the creation and funding of the green energy fund will help SMEs acquire clean energy.

“, “images”:{},”author”:”Ninelu Tu, Taipei; Jack Wu, DIGITIMES Asia”,”pub date”:”2022-08-22 11:01:25″,”is article”:1,”url”:”https://www.digitimes.com/news/a20220819PD206/esg-foxconn-green-energy-supply-chain.html?chid=13r”,”canonical url”: This followed China’s recent power outages in Sichuan, underscoring the reality that ESG is now a crucial component of the supply chain.” , “favicon”:”https://www.digitimes.com/favicon.ico”,”encoding”:”utf-8″,”time”:4.851853847503662,”js”:false,”pagination”:false,”modified date”:”2022-08-22 11:01:25″,”site name”:”DIGITIMES”