I know gator-aid and its like advertise that they have lots of them. And I know sometimes I feel bad if I sweat a lot and just drink water. But are they just advertising… salt? Are there different kinds of electrolytes, and if so are they interchangable?
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Effectively, yes. “Electrolytes” is a collective term for the ions that help move stuff into and out of your cells. These are primarily sodium and potassium, although calcium also plays a role. Sodium is the most important of these for sports drinks, because it is the one you most lose through sweat.
Unfortunately, most sports drinks don’t really contain enough to balance out heavy sweating, because sodium salt (aka normal salt) tastes, unsurprisingly, salty. If a drink had the right balance of sodium, it would be noticeably salty. Gatorade has one line of drinks that do that, and Pedialyte is specially made for the correct balance. Sports drinks really jack up the sugar to help hide the salt taste.
Most sports drinks, rather than having the sodium you need to replace sweat, instead jack up the potassium (think Prime and it’s advertised 843mg of electrolytes, 700mg of which is potassium). This doesn’t really replace the electrolytes you need, but it also doesn’t make the drink nearly as salty.
When you see “electrolytes”, you should flip around to the nutrition label, which must list the actual amounts of sodium and potassium. This will tell you if it will actually help you recover from activity, or if it’s just more sugar water and advertising.
Edited to add:
why is sodium so important? Because your cells use a mechanism called “osmosis” to move water back and forth. Water molecules naturally move from areas of high concentration to areas of lower concentration. In the cell, this means that water will go in to the cell if the inside of the cell has more sodium than the outside, and leave the cell when the outside has more than the inside.
When you sweat, two things happen: you lose water and you lose sodium you lose more water than sodium, so your blood becomes saltier. Water moves from inside your cells to your blood; this is what it means to be “dehydrated”. To counter it, you need to dilute your blood and increase the amount of sodium in your cells. Hence, drinking water with sodium can help replenish both and speed recovery from dehydration.
Sodium is also used for all the electrical activity of our body (such as thinking and moving and living…), and is fundamental in adsorption of nutritions in digestion. Sodium, potassium and calcium are so important that it is difficult to even list all processes they are involved.
Edit. To add context our cells spend between 30 and 70 % of their energy to move around sodium and potassium ions https://en.m.wikipedia.org/wiki/Sodium–potassium_pump A good chunk of what we eat is to move them around
such as thinking and moving and living
bold of you to assume
Yup, they are the basic electron donators for almost everything. In the context of sports drinks tho, hyponatremia is the #2 threat (after hypernayremia, funnily enough), so the rest of it was sort of overcomplicating
They don’t donate electrons. When metallic sodium or potassium donate electrons they burn, explosively. It doesn’t happen in our bodies. It happens by simple contact with water.
They are already in their ionic form in our body. They cross membranes as ions, creating a potential difference across the membranes. Allowing ions to diffuse along the gradient generates the electric signals of our brains, or triggers the muscle contraction, among other things
Ah, thanks for the clarification
So you’re saying… they are the electrons. Woahhh.
They are positively charged so electrical signals are actually not created by long migrations of electrons, but by short diffusion of positive charges across membranes, that temporarily reverse local polarization. This depolarization triggers nearby regions to do the same, creating depolarization waves: https://en.wikipedia.org/wiki/Depolarization
It’s very fascinating, also because controlling the cross membrane diffusion of ions allows for controlling the signals. Which is what neurotransmitters do
I know man, I was just being silly. My first degree was in physiology and pharmacology so I’m very familiar with nerve signalling.
💀
Maybe, but do you really think you could keep that down?
I’ll practice with a smaller banana to train my gag reflex
That sounds horrible. Can you share the link?
I actually take electrolyte tablets with me when I hike. Hyponatremia (having dangerously low salt levels) can really sneak up on you when you are hiking in the heat for four or five days straight. You keep hydrated, but there just isn’t enough salt in your food to replace what you lose. Dropping a straight tablet of salt can really help balance that
Our diets are already rich in sodium. Because it makes food more tasteful.
You really don’t need any additional sodium
Edit. Who downvoted a basic fact? Sodium is table salt guys, we already eat enough of it
This is quite true. The only people who need to worry about this on the regular are endurance athletes (and people with equivalent jobs). Anything where you are working at an elevated heart rate and sweating for hours or days. Not common for joggers or people who shoot hoops after work
Fantastic ELI5, excellent response. Thank you!
Welcome!
This is an awesome ELI5, thanks for helping me to better understand this!
Welcome!
Funnily, I actually just recently watched an episode of Kurzgesagt that explains how osmosis and diffusion work in cells. Pretty cool stuff!
Link to the episode - https://www.youtube.com/watch?v=E1KkQrFEl2I
So would you say 500-510mg Na to 370-380mg K is a good ratio for a drink additive? Trying to figure out where liquid IV (or is it Liqvid IV? Lol) stacks up.
Eh, anything that close to what your blood is at normal levels works out pretty well. Liquid IV and LMNT and so forth do pretty well… But depending on your activity, acclimation, and the temp, you might need several packets to make up. I run, so I am very acclimated, and that makes your sweat more. So in summer when I do multi day hikes, I take electrolyte tablets with me. It can really sneak up, so just swallowing a salt tablet makes it a lot easier to balance.
Here’s a thorough (long) video by Gear Skeptic where he breaks down a lot of this within the frame of through hiking (usually 100+ miles) https://youtu.be/pcowqiG-E2A
Thanks!
I’m a bit curious in this too. I don’t have an answer for you but totally anecdotal, I do notice I feel noticeably better even just halfway through a liquid IV which I’ve never noticed with any other sports drinks.
Is it easy to make such a drink yourself? And at least a bit drinkable?
I buy this and add it to my water. Use a little less than a ‘serving’ first time at it can activate your gut - maybe from the magnesium? Buying it by the bag makes it much much cheaper than liquid iv.
Thanks for the Intel.
Since what you really need to replace is sodium, you could just make salt water. But there are a lot of products that make it easier My preferred are Salt Stick caps… It’s a tablet so you don’t need to taste it at all
Alright, I’ll check it out. Thanks
Back in high school I had some friends tour an NFL stadium. They got to see the field and locker rooms and all. I didn’t get to go with them, so while they were in the locker rooms they stole a bunch of these powdered electrolyte drinks they had out for the players and brought some back for me. I remeber trying them and they tasted like straight sweat. It makes sense, but they were gross. Same flavor as licking someone’s forehead.
Apply directly from forehead.
That’s how you know it’s working
Same flavor as licking someone’s forehead.
Also this explains why after I have a particularly hard day at work, the thing that makes me feel the most regulated is a piece of steak that’s very heavily salted.
Fat and protein, cartilage, sodium
Great eli5! Thank you!
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Gatorlyte. It has 490mg sodium and 350mg potassium per bottle. It has that very distinct Pedialyte flavor that tells you it’s legit. I can get it at the convenience store next to the local hiking trail, but not the one on main street
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Welcome!
Make your own. The ratios are out there, just takes salt (NaCl), maybe some salt substitute (KCl), sugar, etc. It’ll save you bundle of money.
I use the WHO reduced osmolarity ORS recipe which uses sodium citrate as well, it has worked pretty well.
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Pedialyte or Gatorlyte are both balanced sports drinks and I’d say they’re “better” than standard Gatorade if the goal is hydration exclusively, but they taste like salt water with flavoring added
Myself and the 3 others living in my house just all got e. Coli infections and the Gatorlytes were recommended by the Dr.s over regular ones or water due to the sheer amount of liquid loss experienced
Much more effective, yes. Although endurance athletes do benefit from all that sugar, too. But if you are playing sports - Pedialyte is much better
So in times of heavy exercise, is it better then to effectively drink saline? Assuming one doesn’t mind the salty taste.
Well, during heavy excercise, a lot more than salt is lost. Another thing lost is blood glucose. It can help you recover to replece the glucose as well, so the sugar in sports drinks can be useful as well.
You could buy ORS (oral rehydration salt) from a pharmacy and mix it in water. Make sure the packet follows the WHO formula, and that you add the correct amount of water. If these are not available, the WHO recommends 3 g salt and 18 g sugar per litre (roughly 1 teaspoon and 6 teaspoons per litre) of water. But this will not have potassium and other minerals.
They’re what plants crave
Yeah! 🖕🖕
For those downvoting, watch Idiocracy…
I really hope it doesn’t get removed, because while jokes aren’t always appropriate, this particular joke is, like, essential.
It’s also technically correct.
Fuck Yeah! 🖕🖕
FTFY
Salts. Sodium, potassium, and magnesium. Edit: Not interchangeable. All three are essential.
Gatorade is a bad source of electrolytes. It’s loaded with sodium but that’s about it. You’re better off drinking coconut water and taking a magnesium citrate suppliment for hydration. Stay away from Gatorade. It’s sugar water.
EDIT: Yes there are others too. Chloride, Calcium, Phosphates, and Bicarbonate. I only mentioned the major ones. Apologies for that.
Years ago I read that magnesium oxide has a very low absorption rate in the body, so it mostly passes in urine. The source said magnesium malate or citrate have much higher absorption.
Magnesium also competes with calcium for absorption. So it’s best to space them out.
I’ve been taking the malate variety, but decided to switch to oxide midway through, because I got a bottle of it for free. It took me a week to realize that magnesium oxide was the one causing diarrhea. So yeah, there’s definitely a difference between magnesium varieties.
Sometimes free is too expensive.
Free as in my mom bought it and gave it to me together with some other vitamins.
(Since showing context isn’t working properly atm, going off of memory of what was being talked about for this reply, sorry if I’m wrong and it doesn’t make sense)
Too expensive as in the results were the real cost, not what you paid or didn’t pay at a store.
You’re right. I meant to say Magnesium Citrate and only just now realized my mistake, two whole months later.
Unfortunately, coconut water is not good for tree nut allergies.
Avocados it is, then. (Those don’t count as tree nuts, right?) Regardless, you need to find a good source of potassium. Most people are deficient.
I’d rather take vitamins. Avocados are gross af.
Of course someone who uses an instance based in the midwest would say something like that, LMAO. You just think you have Avocados cause you’ve never had real Mexican food before. I’ve visited over 30 states so I can confidently say that you can only get decent Mexican in border states. The guacamole here is *unreal *.
I guess Texas isn’t a border state and that people who are literally born and raised in Mexico and in currently living in the US aren’t Mexican enough to make real Mexican food. Good to know.
When you sweat, you lose more than just water. You also lose salt and some other minerals. Basically that’s what electrolytes are and what’s replaced with sports drinks.
What’s not been mentioned yet is a real electrolyte drink is noticeably salty and does not taste very good. Gatorade and other sports drinks you find in the convenience store jack up the sugar to make it more palatable and saleable to the masses.
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Electrolytes are chemicals that can ionize to carry current. Table salt is one electrolyte, but potassium and magnesium salts are also required by the human body. Nerves work by sending electrical signals, so they need these electrolytes in order for them to carry those signals throughout the body. The problem is, the amount of electrolytes available to nerves depends on the amount present in the bloodstream, and when sweat glands pull water out of the bloodstream, they also take some electrolytes with it. That’s why you need to replenish them after sweating. If you don’t, your nerves won’t work as well and your muscles will have a hard time coordinating. The specific ions you need to organize muscle contraction are sodium, potassium, and magnesium, so if you’re low in any of those, then you risk weakness and cramps. So it’s not quite as simple as just drinking table salt.
Like I’m five, man.
It’s what they use to make Brawndo!
It’s got what plants crave.
I love the hand gestures and facial expressions that the female actor uses. “Waater. Like out the toilet?” 🤢
When dissolved in water many atoms and molecules have some charge, that allows them to create relatively weak bonds with waters (therefore stay in solution).
The charge means that they have either more electrons than protons (negatively charged) or less (positively charged). These are called electrolytes because they can be “moved” in water and separated by applying an electrical field (electrolysis, this requires a different eli5, take it as it is).
Outside water these substances aggregate to form “salts”.
Now, some of these charged elements are crucial for functioning of basic biological processes, such as thinking, muscle contraction (including heart), even sensing.
Unfortunately they are lost when sweating (they are dissolved in sweat). In a healthy diet, where you eat enough fruit and vegetables, this is not an issue. If you are doing intense exercise however, an additional dose of these substances might help. TBF I am not sure if it has ever been proved that it is necessary… But it might help.
As said, if your diet is good, you don’t need them. If your diet is s*it you’ll probably have other issues. If you have real issues your doctor will tell you how to address them.
Tl;dr: those drinks are marketing stuff. They might be beneficial only in case of intense physical exercise, not needed for daily life if you follow a healthy diet
I’m no doctor, but as far as I understand it electrolytes are sodium and potassium, and they help your body get hydrated faster by helping you absorb water (more? Faster? Idk, one of the two.)
(Btw, you’re supposed to drink gatorade and water for this purpose, of course gatorade ads don’t tell you that part though. Nor will they tell you about Pedialyte which is better than gatorade for hydration, or Liquid IV which I’m trying out now so I’m reserving judgement until my testing is complete).
I think it’s water retention they help with. You should consider consuming electrolytes is you plan on sweating a lot (e.g high intensity sports) or if you consume large amounts of Caffeine.
I’m going to go out on a limb and say a product sold as a powder, and called Liquid IV, when IVs are traditionally liquid, is not to be taken seriously.
Would a rose by any other name not smell as sweet?
They’re playing off the IV liquids you’d get in the hospital, like “oh look we hydrate you so well you’d think it’s that shit.”
You hate “Can’t Believe It’s Not Butter” simply for having the gaul to use a catchy name instead of “Hey Look It’s Margerine?”
Lol I kid, but by all means, don’t drink pedialyte either because that is only for children if we’re going by the root words of their brand name. I mean really what sort of basis is this for an opinion?
My 2cents: Pedialyte (premade) still has that sweet taste whereas Liquid IV does not. The powdered Pedialyte contained (I haven’t bought it in a few years so I’m unsure if the formula has changed) artificial sweeteners that upset our guts - which was no good when I was giving it to kids with diarrhea because it just exasperated the issue.
It may be placebo effect but I feel like it does a really good job.
*I am also biased because they make one with caffeine and it’s helping me cut back on soda.
Imo some of the liquid IVs taste sweet enough, and some like golden cherry are even a touch sour, I love the taste of the ones I’ve had so far (which is only the aforementioned and the passion fruit one.) They do have Stevia leaf extract though. Honestly the bottled pedialyte is almost too sweet for me, and the powdered stuff is ok but for taste alone I definitely prefer the liquid 4. For hydration I’m still curious but I don’t have any pedialyte powder to compare ratios, though I do have an old bottle of the pre-bottled one, and that seems to have similar proportions of Na and K.
Ah ok. I’ve been getting the pineapple and lemon lime ones and both are a tad sour and I like that.
Edit: the pineapple one is the one with caffeine
I once was told my mother’s electrolytes were high AND she needed vitamin D because she didn’t get much sun. Somehow my young brain merged the two concepts such that if someone said there electic-lights were low, I would offer them my lamp to sun with.
if someone said there electic-lights were low, I would offer them my lamp to sun with.
Not sure if typo or a great pun, but a lamp is a good idea for someone lacking electric lights.
Sodium, potassium and magnesium. Largely. Varying concentration levels inside and outside our cells create positive and negative gradients which stimulate cellular reactions. Basically they have to do with our body’s electrical system and are crucial for creating action potentials which start and end nerve impulses, make our muscles relax contract, operate our hearts, allow us to see and a ton of other important shit. It’s the chemical and atomic level of our bodily functioning, very interesting stuff, yo.
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A core element of Idiocracy stuff
it’s what plants crave!
