We know that electrolyte supplementation is key to ensuring that we are performing at our best during long sessions in the gym, field, or road. However, with the increasing amount of scrutiny on high sodium intake in the general population, it is a fair question to ask if it is actually safe to consume electrolyte supplements daily.
In order to understand if it is safe, we should first consider what electrolytes actually do, why it can fit into our everyday routine, and what potential reasons there may be to be mindful of your intake.
What do electrolytes do?
Electrolytes play a pivotal role in both our hydration, as well as our muscle function.
In terms of hydration, electrolytes are used by the body in order to regulate our hydration status. If the amount of electrolytes in our body is too low, our body will assume that we are overhydrated and will therefore flush out more water than it otherwise would. If our electrolytes are high, our body will assume that we need more water in our body and will therefore hold on to additional water, making it easier for us to hydrate ourselves [1]. It’s important to note that one of the reasons sodium is known to contribute to high blood pressure is because of this process as the extra water in our blood leads to higher pressure on the blood vessel walls [1].
Electrolytes also play a role in muscle function. Electrolytes dissolve in water which creates an environment where energy can move through our body, assisting in conducting and releasing energy to contract our muscles. On top of this, electrolytes such as calcium are used in the process of our muscles contracting [2].
What is the recommended amount of electrolytes per day?
When discussing how many electrolytes we should have each day, our answer becomes a bit more nuanced. Firstly, the recommended intake of sodium is 2,300mg per day [3]. However, it is important to note that this recommendation is given to cover the average person. When considering that sodium loss during exercise can be as high at 1000mg per hour [4], it becomes clear that daily supplementation of electrolytes may be beneficial in order for us to maintain the amount of electrolytes we need, not to mention the benefits of helping keep our body hydrated.
Are electrolytes safe to have daily?
Keeping in mind how electrolytes play a role in our daily lives, it becomes a little bit clearer as to if it is safe to have electrolytes daily. Firstly, electrolyte supplementations only contribute a relatively small amount towards the recommended intake, with Trainade contributing 250mg of sodium, or just over 10% of your daily intake. This highlights that although this amount of sodium around training or when wanting to hydrate faster can lead to improved performance and improved hydration, it is a relatively small amount when considering the total amount of sodium over the day.
In addition to this, the amount of other electrolytes included in Trainade, although optimised for improving hydration and replacing electrolyte loss through training, will not contribute a significant amount towards the upper limit of electrolyte intake. Trainade has been scientifically formulated to have the correct ratio of electrolytes in order to rapidly shuttle fluid back in to the body to rehydrate it as efficiently as possible. Because of this, the consumption of electrolyte supplements daily is considered safe, with Trainade recommending no more than 10 servings per day.
It should be noted, however, that high levels of sodium can increase blood pressure and therefore if you have a family history of high blood pressure, or currently have high blood pressure, you should speak to your doctor before increasing your electrolyte usage.
References:
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6770596/
[2] https://pubmed.ncbi.nlm.nih.gov/31082167/
[3] https://www.nrv.gov.au/nutrients
[4] DOI: 10.1080/02640414.2019.1633159
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