Are Electrolyte Supplements Worth It?

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When To Take Electrolytes (And When We Shouldn’t!)

Any sports nutrition outlet will sell electrolyte supplements. Sometimes in the form of sports drinks that claim to be more hydrating than water, or tablets that can be dissolved in water to make the same. How do they work, and should we be drinking them?

What are electrolytes?

They’re called “electrolytes” because they are ionized particles (so, they have a positive or negative electrical charge, depending on which kind of ion they are) that are usually combined in the form of salts.

The “first halves” of the salts include:

  • Sodium
  • Potassium
  • Calcium
  • Magnesium

The “second halves” of the salts include:

  • Chloride
  • Phosphate
  • Bicarbonate
  • Nitrate

It doesn’t matter too much which way they’re combined, provided we get what we need. Specifically, the body needs them in a careful balance. Too much or too little, and bad things will start happening to us.

If we live in a temperate climate with a moderate lifestyle and a balanced diet, and have healthy working kidneys, usually our kidneys will keep them all in balance.

Why might we need to supplement?

Firstly, of course, you might have a dietary deficiency. Magnesium deficiency in particular is very common in North America, as people simply do not eat as much greenery as they ideally would.

But, also, you might sweat out your electrolytes, in which case, you will need to replace them.

In particular, endurance training and High Intensity Interval Training are likely to prompt this.

However… Are you in a rush? Because if not, you might just want to recover more slowly:

❝Vigorous exercise and warm/hot temperatures induce sweat production, which loses both water and electrolytes. Both water and sodium need to be replaced to re-establish “normal” total body water (euhydration).

This replacement can be by normal eating and drinking practices if there is no urgency for recovery.

But if rapid recovery (<24 h) is desired or severe hypohydration (>5% body mass) is encountered, aggressive drinking of fluids and consuming electrolytes should be encouraged to facilitate recovery❞

Source: Fluid and electrolyte needs for training, competition, and recovery

Should we just supplement anyway, as a “catch-all” to be sure?

Probably not. In particular, it is easy to get too much sodium in one’s diet, let alone by supplementation.And, oversupplementation of calcium is very common, and causes its own health problems. See:

To look directly to the science on this one, we see a general consensus amongst research reviews: “this is complicated and can go either way depending on what else people are doing”:

Well, that’s not helpful. Any clearer pointers?

Yes! Researchers Latzka and Mountain put together a very practical list of tips. Rather, they didn’t put it as a list, but the following bullet points are information extracted directly from their abstract, though we’ve also linked the full article below:

  • It is recommended that individuals begin exercise when adequately hydrated.
    • This can be facilitated by drinking 400 mL to 600 mL of fluid 2 hours before beginning exercise and drinking sufficient fluid during exercise to prevent dehydration from exceeding 2% body weight.
  • A practical recommendation is to drink small amounts of fluid (150-300 mL) every 15 to 20 minutes of exercise, varying the volume depending on sweating rate.
    • During exercise lasting less than 90 minutes, water alone is sufficient for fluid replacement
    • During prolonged exercise lasting longer than 90 minutes, commercially available carbohydrate electrolyte beverages should be considered to provide an exogenous carbohydrate source to sustain carbohydrate oxidation and endurance performance.
  • Electrolyte supplementation is generally not necessary because dietary intake is adequate to offset electrolytes lost in sweat and urine; however, during initial days of hot-weather training or when meals are not calorically adequate, supplemental salt intake may be indicated to sustain sodium balance.

Source: Water and electrolyte requirements for exercise

Bonus tip:

We’ve talked before about the specific age-related benefits of creatine supplementation, but if you’re doing endurance training or HIIT, you might also want to consider a creatine-electrolyte combination sports drink (even if you make it yourself):

Creatine-electrolyte supplementation improves repeated sprint cycling performance: a double-blind randomized control study

Where can I get electrolyte supplements?

They’re easy to find in any sports nutrition store, or you can buy them online; here’s an example product on Amazon for your convenience

You can also opt for natural and/or homemade electrolyte drinks:

Healthline | 8 Healthy Drinks Rich in Electrolytes

Enjoy!

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  • Anchovies vs Sardines – Which is Healthier?

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    Our Verdict

    When comparing anchovies to sardines, we picked the sardines.

    Why?

    In terms of macros, sardines have slightly more protein and more than 2x the fat, but the fat profile is healthier than that of anchovies, meaning that the amount of saturated fat is the same, and sardines have more poly- and monounsaturated fats. Breaking it down further, sardines also have more omega-3. Unless you are for whatever reason especially keen to keep your total fat* intake down, sardines win here.

    *or calories, which in this case come almost entirely from the fat, and sardines are consequently nearly 2x higher in calories.

    When it comes to vitamins, sardines further distinguish themselves; anchovies have more of vitamins B2 and B3, while sardines have more of vitamins A, B1, B6, B12, B9, E, and K—in some cases, by quite large margins (especially the B12 and K, being 14x more and 26x more, respectively). A clear win for sardines.

    Minerals are closer to even; anchovies have more copper, iron, and zinc, while sardines have more calcium, manganese, phosphorus, and selenium. That’s already a slight win for sardines, before we take into account that sardines’ margins of difference are also much greater than anchovies’.

    In short, enjoy either in moderation if you are so inclined, but sardines win on overall nutritional density.

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild Caught: More Important Than You Might Think

    Take care!

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  • What You Don’t Know Can Kill You

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    Knowledge Is Power!

    This is Dr. Simran Malhotra. She’s triple board-certified (in lifestyle medicine, internal medicine, and palliative care), and is also a health and wellness coach.

    What does she want us to know?

    Three things:

    Wellness starts with your mindset

    Dr. Malhotra shifted her priorities a lot during the initial and perhaps most chaotic phase of the COVID pandemic:

    ❝My husband, a critical care physician, was consumed in the trenches of caring for COVID patients in the ICU. I found myself knee-deep in virtual meetings with families whose loved ones were dying of severe COVID-related illnesses. Between the two of us, we saw more trauma, suffering, and death, than we could have imagined.

    The COVID-19 pandemic opened my eyes to how quickly life can change our plans and reinforced the importance of being mindful of each day. Harnessing the power to make informed decisions is important, but perhaps even more important is focusing on what is in our control and taking action, even if it is the tiniest step in the direction we want to go!❞

    ~ Dr. Simran Malhotra

    We can only make informed decisions if we have good information. That’s one of the reasons we try to share as much information as we can each day at 10almonds! But a lot will always depend on personalized information.

    There are one-off (and sometimes potentially life-saving) things like health genomics:

    The Real Benefit Of Genetic Testing

    …but also smaller things that are informative on an ongoing basis, such as keeping track of your weight, your blood pressure, your hormones, and other metrics. You can even get fancy:

    Track Your Blood Sugars For Better Personalized Health

    Lifestyle is medicine

    It’s often said that “food is medicine”. But also, movement is medicine. Sleep is medicine. In short, your lifestyle is the most powerful medicine that has ever existed.

    Lifestyle encompasses very many things, but fortunately, there’s an “80:20 rule” in play that simplifies it a lot because if you take care of the top few things, the rest will tend to look after themselves:

    These Top Few Things Make The Biggest Difference To Overall Health

    Gratitude is better than fear

    If we receive an unfavorable diagnosis (and let’s face it, most diagnoses are unfavorable), it might not seem like something to be grateful for.

    But it is, insofar as it allows us to then take action! The information itself is what gives us our best chance of staying safe. And if that’s not possible e.g. in the worst case scenario, a terminal diagnosis, (bearing in mind that one of Dr. Malhotra’s three board certifications is in palliative care, so she sees this a lot), it at least gives us the information that allows us to make the best use of whatever remains to us.

    See also: Managing Your Mortality

    Which is very important!

    …and/but possibly not the cheeriest note on which to end, so when you’ve read that, let’s finish today’s main feature on a happier kind of gratitude:

    How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    Want to hear more from Dr. Malhotra?

    Showing how serious she is about how our genes do not determine our destiny and knowledge is power, here she talks about her “previvor’s journey”, as she puts it, with regard to why she decided to have preventative cancer surgery in light of discovering her BRCA1 genetic mutation:

    Click Here If The Embedded Video Doesn’t Load Automatically

    Take care!

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  • Blind Spots – by Dr. Marty Makary

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    From the time the US recommended not giving peanuts to infants for the first three years of life “in order to avoid peanut allergies” (whereupon non-exposure to peanuts early in life led to, instead, an increase in peanut allergies and anaphylactic incidents), to the time the US recommended not taking HRT on the strength of the claim that “HRT causes breast cancer” (whereupon the reduced popularity of HRT led to, instead, an increase in breast cancer incidence and mortality), to many other such incidents of very bad public advice being given on the strength of a single badly-misrepresented study (for each respective thing), Dr. Makary puts the spotlight on what went wrong.

    This is important, because this is not just a book of outrage, exclaiming “how could this happen?!”, but rather instead, is a book of inquisition, asking “how did this happen?”, in such a way that we the reader can spot similar patterns going forwards.

    Oftentimes, this is a simple matter of having a basic understanding of statistics, and checking sources to see if the dataset really supports what the headlines are claiming—and indeed, whether sometimes it suggests rather the opposite.

    The style is a little on the sensationalist side, but it’s well-supported with sound arguments, good science, and clear mathematics.

    Bottom line: if you’d like to improve your scientific literacy, this book is an excellent illustrative guide.

    Click here to check out Blind Spots, and eliminate yours!

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  • Outlive – by Dr. Peter Attia

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    We know, we know; this diet, that exercise, don’t smoke or drink, get decent sleep”—a lot of books don’t go beyond this level of advice!

    What Dr. Attia offers is a multi-vector approach that covers the above and a lot more.

    Themes of the book include:

    • The above-mentioned things, of course
    • Rethinking medicine for the age of chronic disease
    • The pros and cons of…
      • caloric restriction
      • dietary restriction
      • intermittent fasting
    • Pre-emptive interventions for…
      • specific common cause-of-death conditions
      • specific common age-related degenerative conditions
    • The oft-forgotten extra pillar of longevity: mental health

    The last one in the list there is covered mostly in the last chapter of the book, but it’s there as a matter of importance, not as an afterthought. As Dr. Attia puts it, not only are you less likely to take care of your physical health if you are (for example) depressed, but also… “Longevity is meaningless if your life sucks!”

    So, it’s important to do things that promote and maintain good physical and mental health.

    Bottom line: if you’re interested in happy, healthy, longevity, this is a book for you.

    Click here to check out Dr. Attia’s “Outlive” on Amazon today!

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  • Oral vaccines could provide relief for people who suffer regular UTIs. Here’s how they work

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    In a recent TikTok video, Australian media personality Abbie Chatfield shared she was starting a vaccine to protect against urinary tract infections (UTIs).

    Huge news for the UTI girlies. I am starting a UTI vaccine tonight for the first time.

    Chatfield suffers from recurrent UTIs and has turned to the Uromune vaccine, an emerging option for those seeking relief beyond antibiotics.

    But Uromune is not a traditional vaccine injected to your arm. So what is it and how does it work?

    9nong/Shutterstock

    First, what are UTIs?

    UTIs are caused by bacteria entering the urinary system. This system includes the kidneys, bladder, ureters (thin tubes connecting the kidneys to the bladder), and the urethra (the tube through which urine leaves the body).

    The most common culprit is Escherichia coli (E. coli), a type of bacteria normally found in the intestines.

    While most types of E. coli are harmless in the gut, it can cause infection if it enters the urinary tract. UTIs are particularly prevalent in women due to their shorter urethras, which make it easier for bacteria to reach the bladder.

    Roughly 50% of women will experience at least one UTI in their lifetime, and up to half of those will have a recurrence within six months.

    A diagram of the urinary system.
    UTIs are caused by bacteria enterning the urinary system. oxo7051/Shutterstock

    The symptoms of a UTI typically include a burning sensation when you wee, frequent urges to go even when the bladder is empty, cloudy or strong-smelling urine, and pain or discomfort in the lower abdomen or back. If left untreated, a UTI can escalate into a kidney infection, which can require more intensive treatment.

    While antibiotics are the go-to treatment for UTIs, the rise of antibiotic resistance and the fact many people experience frequent reinfections has sparked more interest in preventive options, including vaccines.

    What is Uromune?

    Uromune is a bit different to traditional vaccines that are injected into the muscle. It’s a sublingual spray, which means you spray it under your tongue. Uromune is generally used daily for three months.

    It contains inactivated forms of four bacteria that are responsible for most UTIs, including E. coli. By introducing these bacteria in a controlled way, it helps your immune system learn to recognise and fight them off before they cause an infection. It can be classified as an immunotherapy.

    A recent study involving 1,104 women found the Uromune vaccine was 91.7% effective at reducing recurrent UTIs after three months, with effectiveness dropping to 57.6% after 12 months.

    These results suggest Uromune could provide significant (though time-limited) relief for women dealing with frequent UTIs, however peer-reviewed research remains limited.

    Any side effects of Uromune are usually mild and may include dry mouth, slight stomach discomfort, and nausea. These side effects typically go away on their own and very few people stop treatment because of them. In rare cases, some people may experience an allergic reaction.

    How can I access it?

    In Australia, Uromune has not received full approval from the Therapeutic Goods Administration (TGA), and so it’s not something you can just go and pick up from the pharmacy.

    However, Uromune can be accessed via the TGA’s Special Access Scheme or the Authorised Prescriber pathway. This means a GP or specialist can apply for approval to prescribe Uromune for patients with recurrent UTIs. Once the patient has a form from their doctor documenting this approval, they can order the vaccine directly from the manufacturer.

    A woman sitting on a couch taking a pill.
    Antibiotics are the go-to treatment for UTIs – but scientists are looking at options to prevent them in the first place. Photoroyalty/Shutterstock

    Uromune is not covered under the Pharmaceutical Benefits Scheme, meaning patients must cover the full cost out-of-pocket. The cost of a treatment program is around A$320.

    Uromune is similarly available through special access programs in places like the United Kingdom and Europe.

    Other options in the pipeline

    In addition to Uromune, scientists are exploring other promising UTI vaccines.

    Uro-Vaxom is an established immunomodulator, a substance that helps regulate or modify the immune system’s response to bacteria. It’s derived from E. coli proteins and has shown success in reducing UTI recurrences in several studies. Uro-Vaxom is typically prescribed as a daily oral capsule taken for 90 days.

    FimCH, another vaccine in development, targets something called the adhesin protein that helps E. coli attach to urinary tract cells. FimCH is typically administered through an injection and early clinical trials have shown promising results.

    Meanwhile, StroVac, which is already approved in Germany, contains inactivated strains of bacteria such as E. coli and provides protection for up to 12 months, requiring a booster dose after that. This injection works by stimulating the immune system in the bladder, offering temporary protection against recurrent infections.

    These vaccines show promise, but challenges like achieving long-term immunity remain. Research is ongoing to improve these options.

    No magic bullet, but there’s reason for optimism

    While vaccines such as Uromune may not be an accessible or perfect solution for everyone, they offer real hope for people tired of recurring UTIs and endless rounds of antibiotics.

    Although the road to long-term relief might still be a bit bumpy, it’s exciting to see innovative treatments like these giving people more options to take control of their health.

    Iris Lim, Assistant Professor in Biomedical Science, Bond University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • The Joy Of Missing Out

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    What this is not going to be: a sour grapes thing.

    What this is going to be: an exploration of how the grass is greener on the other side of the fence wherever you water it

    It’s easy to feel lonely and isolated, even in today’s increasingly-connected world. We’ve tackled that topic before:

    How To Beat Loneliness & Isolation

    One of the more passive (but still reasonable) ways of reducing isolation is to simply say “yes” more, which we discussed (along with other more active strategies) here:

    When The World Moves Without Us… Can We Side-Step Age-Related Alienation?

    But, is there any benefit to be gained from not being in the thick of things?

    Sometimes some things associated with isolation are not, in reality, necessarily isolating. See for example:

    Singledom & Healthy Longevity

    But, the implications of embracing the “joy of missing out” are much more wide-reaching:

    Wherever you are, there you are

    You’ve probably read before the phrase “wherever you go, there you are”, but this phrasing brings attention to the fact that you already are where you are.

    There are quite possibly aspects of your current life/situation that are not ideal, but take a moment to appreciate where you are in life. At the very least, you are probably in a safe warm dry house with plenty of food available; chances are you have plenty of luxuries too.

    See also: How To Get Your Brain On A More Positive Track (Without Toxic Positivity)

    And yet, it’s easy to have a fear of missing out. Even billionaires fear they do not have enough and must acquire more in order to be truly secure and fulfilled.

    As it goes for material wealth, so it also goes for social wealth—in other words, we may worry about such questions as: on whom can we rely, and who will be there for us if we need them? Do we, ultimately, have enough social capital to be secure?

    • For social media influencers, it’ll be follower counts and engagement.
    • For the family-oriented, it might be the question of whose house a given holiday gets celebrated at, and who attends, and who does it best.
    • In more somber matters, think about funerals, and those where “there was such a huge turnout” vs “almost nobody attended”.

    It sure sounds a lot like a dog-eat-dog world in which missing out sucks! But it doesn’t have to.

    So let’s recap: your current situation is probably, all things considered, not bad. There is probably much in life to enjoy. If people do not come to your holiday event, then those are not people who would have improved things for you. If people do not attend your funeral even, then well, you yourself will be late, so hey.

    Right now though, you are alive, so…

    Enjoy the moment; enjoy your life for you.

    Invest in yourself. Better yourself. Improve your environment for yourself little by little.

    We spend a lot of time in life living up to everyone’s expectations, often without stopping to question whether it is what we want, or sometimes putting aside what we want in favor of what is wanted of us.

    • Sometimes, such ostensible altruism is laudable and good (the point of today’s article is not “be a selfish jerk”; sometimes we should indeed shelve our self-interest in favour of doing something for the common good)
    • Sometimes, it’s just pointless sacrifice that benefits nobody (the point of today’s article is “there is no point in playing stressful, stacked games when you could have a better time not doing that”)

    If you are about to embark on an endeavor that you don’t really want to, take a moment to seriously consider which of the above two situations this is, and then act accordingly.

    For a deeper dive into that, you might like this book that we reviewed a while back:

    The Joy of Saying No – by Natalie Lue

    Enjoy!

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