Should you be taking electrolytes? The ‘white lines’ sign that indicates you need to supplement
You’ve seen them everywhere — neon-colored sports drinks, electrolyte powders promising to supercharge your hydration and influencers sharing homemade recipes that they tout as their secret wellness weapons.?
But do you really need to be taking electrolyte supplements, or is all of this just electro-hype?
Two experts spoke to The Post to break down when you’re likely getting enough naturally — and when it’s time to turn to the Pedialyte.
Are you getting enough electrolytes in your diet?
First things first: Electrolytes are essential to your health.
“The average person does need electrolytes, such as sodium, potassium, magnesium and calcium, every day to maintain optimal health,” Dr. Raj Singh, the medical director at Rarev MedSpa in Las Vegas, told The Post.
“However, in most cases, they can get sufficient electrolytes through a balanced, nutrient-rich diet.”
On a day-to-day basis, most of us should be achieving this by eating foods such as olives (for sodium), bananas (potassium), black beans (magnesium) and Greek yogurt (calcium).?
Singh’s recommended daily intake is 1,500-2,000 mg sodium, 2,600-3,400 mg potassium, 400 mg magnesium and 1,000 mg calcium, although “men typically require higher consumption due to larger body surface area and muscle size.”
However, he suggests supplementing during an intense workout, if you’re sick, or when you’re experiencing excessive sweating, vomiting or diarrhea.
How do you know if you need more electrolytes?
Muscle cramps, fatigue and weakness are all signs you’re running low on these minerals, since they help regulate muscle and nerve function. Headaches and dizziness are also signs.
Prolonged electrolyte shortages “can lead to more serious issues like irregular heartbeat or lowered blood pressure,” Singh warned.
But what if you want a hint you’re in trouble before you start feeling terrible? Benjamin Nevares, a certified personal trainer and owner of I.E. Health, said to look no further than your underarms.
“A good way to know if you need more electrolytes is if you’re a salty sweater,” he told The Post.?
“Look for those white lines on the armpits of your shirt, or if you wear a cap, check for white sweat lines in it. That’s all salt. The whiter the lines, the more salt you’re losing.”
Nevares noted that if you lead a fairly stationary lifestyle and aren’t a salty sweater, you’re “probably getting enough salt and electrolytes by drinking water and eating a balanced diet.”?
However, if it’s hot out and you’re moving around a lot throughout the day, he definitely recommends supplementing.
Should you take electrolytes if you’re drinking alcohol?
Another instance in which you might want to consider supplementing is if you’re drinking a lot of alcohol.
In this case, Nevares advises supplementing electrolytes before, during and after the time you’re drinking — with during and after being the most crucial.
“Before is really kind of preventative, but if you’re drinking alcohol, you definitely want to supplement beforehand because you most likely won’t think to hydrate during and after,” he said.
How you choose to supplement is really a matter of taste and preference.
“You can opt for a Liquid I.V. or some LMNT,” both powdered drink mixes that you can add to water or other beverages, “or simply add some salt to your water,” Nevares suggested.?
Those drink mixes are easy to buy online and can be found in some stores, but if you want something you can grab pretty much anywhere, there’s always good old-fashioned Gatorade.?
“Gatorade is an excellent option,” Nevares said.
In terms of prioritizing, Nevares believes “sodium chloride and potassium are the most important electrolytes, but the other minerals like magnesium and calcium benefit you for hydration and in many other ways.”
And while you should be getting most of what you need from what you eat, he also thinks “it should be pretty standard, or mandatory, to take a magnesium, calcium or zinc supplement and, depending on how much you move, more sodium or potassium should be consumed as well, either through diet or supplements.”
