Nutrition

Why Electrolytes Matter Science - Backed Benefits in Energy & Hydration Drinks

Hydration and Energy - What’s Really Powering Your Performance?

Whether you’re training hard, working long hours or just getting through the day - your body demands more than just water.

Enter: electrolytes.

Electrolytes help you stay hydrated, support your energy levels and allow you to recover faster after exercise. But what exactly are they? And why are they so important?

In this article, we’ll break down what electrolyte drinks are, how they work, how they differ from energy drinks, and how different hydration formulas can help you train harder and for longer without seeing a drop in performance.

What Are Electrolytes and Why Do They Matter for Hydration and Energy?

Electrolytes are essential minerals that help your body do important things. The key ones include:

Sodium
Potassium
Magnesium
Chloride

These minerals help your body:

Keep the right balance of water inside and outside your cells.
Make muscles (including your heart) move/ contract.
Improve athletic performance during or after prolonged exercise and heavy sweating.

Think of electrolytes like spark plugs for your body - they keep everything running smoothly, and allow for the safe and efficient transportation of messages and signals around the body.

5 Science-Backed Benefits of (Supplementing with) Electrolytes in Your Daily Routine

Prevent Dehydration and Cramping - sweat removes water and electrolytes from your body. Failing to replace these and remain hydrated can lead to a significant dip in performance and strength. Dehydration can also lead to feelings of dizziness and even muscle cramps.

Maximise Workout Performance - this 2012 review suggests the key to maximising performance, particularly during longer exercise bouts or endurance events of over 60 minutes in duration is to simply avoid dehydration (1). A 2007 review also concluded that lower hydration levels limits strength, power and high intensity endurance (2).

Support Mental Clarity and Alertness - when you’re low on electrolytes, it’s harder to think, react, make good decisions and perform in comparison to when you’re well-hydrated. This 2007 review suggested that the performance of both physical and mental tasks can be adversely affected by dehydration, particularly when combined with the effects of heat (3).

Aid Post-Workout Recovery - a 2018 randomized controlled trial concluded that a tailored hydration plan based on an athlete’s fluid and sodium loss has the potential to improve anaerobic power, attention and awareness as well as heart rate recovery time (4). This suggests that with better hydration, you’re more likely to get back to baseline more quickly, so that you can go again when needed.

Replenish Minerals Lost in Sweat - whilst sweat is primarily composed of water, it also contains other substances including sodium, chloride, potassium, as well as smaller amounts of other minerals, proteins and metabolites. Naturally, if you’re doing a lot of sweating during exercise, and losing these substances, supplementing with electrolytes will help you replace these.

Amino Acids: The Performance-Boosting Partner to Electrolytes

Amino acids are essentially the building blocks of protein, which your body uses to build & repair tissues (such as muscle) in the body. There are two important types of amino acids to be aware of:

Essential Amino Acids (EEAs) - ones that your body cannot produce on it’s own and therefore must come from food.
Branched Chain Amino Acids (BCAAs) - a group of three of the essential amino acids (leucine, isoleucine and valine) that are crucial for muscle growth, repair and energy production, particularly during physical activity.

This is why eating enough protein throughout the day, and hence getting enough amino acids is super important - protein plays an important role by acting as the building blocks for tissues, muscles & organs, in addition to helping with the repair & maintenance of these structures. Protein also supports the immune system & facilitates various metabolic processes. It assists with the transportation of nutrients, maintaining fluid balance & in more extreme situations, can even be used by the body as an energy source.

So, yeah. Protein (and amino acid consumption) is kind of important - whether or not you lift weights & like big muscles..

When combined with electrolytes, amino acids:

Boost recovery - EAAs support new muscle growth after training.
Improve endurance - BCAAs can be used as an energy source during long workouts, and can help with delaying fatigue.
Speed up recovery - Both EAAs and BCAAs help with muscle growth and repair after hard workouts and get you back into training again sooner.

This 2017 review in Frontiers in Physiology found that BCAA supplementation can reduce muscle damage markers and speed up with recovery (5).

There are also countless studies and reviews that demonstrate the importance of protein and amino acids on recovery, muscle growth and repair and maximising performance, such as:

Considering the evidence in support of supplementing with electrolytes to maximise performance in endurance sports, if you’re looking to maximise your recovery and be adequately fueled for your workouts, it makes sense to consider a supplement that can cover both bases - one that offers both electrolytes & amino acids.

How Electrolyte-Powered Energy Drinks Improve Stamina Without The Crash

The majority of commercially available energy drinks give you a fast hit of sugar and caffeine, which can spike your blood sugar and have you crashing down and feeling more tired than before.

Electrolyte-powered energy drinks work differently:

Caffeine from natural sources like green tea or coffee provides smoother, longer-lasting energy without any jitters.
Electrolytes help keep you hydrated so your body can perform at its best for longer.
Amino acids help with kickstarting the recovery process.

Research in the Journal of Strength and Conditioning Research shows that combining electrolytes with caffeine can improve both endurance and power output during workouts, and that you’re most likely to reap these benefits by consuming these sorts of drinks roughly 60 minutes before exercise (8).

What To Look For In A Quality Electrolyte + Amino Energy Drink

Aim to choose a product with:

A full electrolyte profile - sodium, potassium, chloride and magnesium in effective doses.
Caffeine from natural sources such as green tea or coffee - ideally with 100mg or less for steady energy without the crash.
Amino acids to support recovery and the muscle building process.
Zero sugar to avoid unnecessary calories and spiking blood sugar.
Banned substance tested to ensure safe consumption for competitive athletes.

Why - Amin.O.Energy + Electrolytes Powder Hits Every Mark

Optimum Nutrition Essential Amino Energy + Electrolytes Powder is a leading choice for anyone wanting clean energy, fast hydration and better recovery.

It delivers:

Boost your energy, focus, muscle support, recovery & hydration anytime, anywhere
100 mg of Caffeine per Serving from natural sources (Coffee Bean and/or Tea Leaf)
5 Grams of Amino Acids for Muscle Recovery Support¹
405-410 mg of Electrolytes per Serving to Help Replenish What’s Lost With Sweat (when taken with at least 300mls of water)
5 to 10 Calories Per Serving with Zero Sugar
Available in convenient on-the-go ready-to-drink options or powder forms.

Electrolytes, Amino Acids and Hydration - Your Questions Answered

What do electrolytes actually do for your body?

They help control water balance and hydration, as well as allowing your body and muscles to move. They also assist with the transportation of various signals around the body.

Are electrolyte drinks better than water?

Yes - if you’re exercising and sweating a lot. They replace the minerals your body loses through sweat to help you maximise your performance for longer.

When should I drink electrolytes?

Before, during or after your workouts - or any time you sweat heavily.

How do amino acids and electrolytes work together?

Electrolytes hydrate you, amino acids help your muscles to recover. When combined, they help to improve and maximise performance over longer periods of time and improve your ability to train consistently by reducing recovery demands.

Is it ok to drink electrolyte energy drinks every day?

Yes - provided they’re lower in caffeine and sugar, and you’re consistently exercising or sweating a lot.

Final Take: Electrolytes are Essential and Here’s Why:

Water alone isn’t enough for peak performance - especially if you’re training for longer periods of time or endurance sports. Electrolytes keep you hydrated, your muscles firing and your mind sharper for longer, particularly if you’re sweating a lot.

For best results, choose an electrolyte drink that also includes amino acids that help with kickstarting the recovery process and maximising your ability to get back into training faster.

Give your body everything it needs to perform at its best with Optimum Nutrition Essential Amino Energy + Electrolytes Powder

Don’t just hydrate - fuel your body smarter.

Sources: