Summer is in full swing, temperatures are rising, and the importance of proper hydration is back at the forefront of concerns. But is drinking water always enough to meet our body's needs, especially when it's very hot or when engaging in physical activity? Not necessarily.
Lorsque nous transpirons abondamment – que ce soit en plein entraînement ou pendant une canicule – nous ne perdons pas uniquement de l’eau. Nous perdons aussi des electrolytes, essential minerals that play a key role in maintaining our water balance, energy, and even muscle function. This is why it is sometimes crucial to supplement your water with electrolytes.
What are the electrolytes?
Electrolytes are minerals found in the fluids of our body that enable the transmission of nerve signals and the proper functioning of many biological processes. Among the most important are:
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The sodium
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The potassium
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Magnesium
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The calcium
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The chloride
They are responsible for the balance of body fluids, blood pH, muscle contraction, and even heart rate.
Why are they so important when it's hot?
In case of high heat or intense physical activities, our body regulates its temperature by sweating. But this sweating causes a loss not only of water but also of minerals. When this loss is not compensated, it can lead to a electrolyte imbalance, sometimes with serious consequences:
Symptoms of an electrolyte deficiency:
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Excessive fatigue
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Muscle cramps
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Dizziness or vertigo
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Headaches
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Nausea
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Confusion
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Decrease in sports performance
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In extreme cases: severe dehydration or heart disorders
Drinking only water, without electrolytes, can even worsen the situation by further diluting the remaining minerals in the body. That is why drinking water enriched with electrolytes is sometimes a better strategy to avoid heat strokes and support physical performance.
In which cases should electrolytes be added?
You don't need to supplement your water with every sip, but certain situations make this habit particularly useful:
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During a heatwave or an extended period of hot weather
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In case of excessive sweating (gardening, hiking, sports, etc.)
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During a workout lasting more than 60 minutes, especially outdoors
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If you have a very low sodium diet
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After an episode of vomiting or diarrhea
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In elderly people or children, who are more sensitive to dehydration
What is the best way to consume electrolytes?
Many products allow you to easily replenish your electrolytes:
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Electrolyte powders or capsules to mix in water
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Sports Drinks, but if choosing, without excessive added sugars
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Foods Naturally Rich in Electrolytes, such as bananas (potassium), nuts (magnesium), leafy green vegetables, watermelon, sea salt (sodium), etc.
💡 Fit-Fit Tip : For effective hydration, choose sugar-free electrolyte formulas, enriched with magnesium and potassium, available in our store fitfitfit.fit. Perfect before, during, or after an intense session – or simply to refresh yourself in hot weather.
Electrolytes and sports performance
Athletes know it: an uncompensated loss of electrolytes can cause cramps, slow reflexes, and impair endurance. Maintaining a good level of electrolytes helps to:
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Prevent muscle cramps
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Promote recovery
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Support energy and focus
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Optimize endurance
Even if you train in an air-conditioned gym, you lose minerals through sweating. Electrolytes therefore become a performance ally, not just a heatwave reflex.
Electrolytes and daily health
Electrolytes are not just for athletes. They also play an essential role in everyday life:
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They support blood pressure
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Helping to maintain good cellular hydration
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Contribute to an efficient digestion
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Participate in a stable mood, notably through magnesium
And because they are naturally present in many foods, you can also supplement your intake with a varied diet. But in case of intense heat, it becomes difficult to compensate solely through diet, hence the usefulness of a targeted supplement.
In summary: should you add electrolytes to your water?
✅ Yes, when:
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You sweat a lot
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You are exposed to high heat
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You are experiencing signs of fatigue or cramps
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You want to support your recovery or athletic performance
And don't forget: electrolyte supplements should be considered as a complement to a balanced diet, not as a substitute.
To go further
Watch for signs of dehydration, listen to your body, and don’t wait until you’re thirsty to drink. And if you’re looking for a quality electrolyte formula, we have selected the best options on fitfitfit.fit to help you stay hydrated all summer. (You can click here to access it)
Article written by Audrée Hogue