{"id":431693,"date":"2026-01-23T07:09:18","date_gmt":"2026-01-23T07:09:18","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/431693\/"},"modified":"2026-01-23T07:09:18","modified_gmt":"2026-01-23T07:09:18","slug":"why-electrolytes-are-so-important-to-cyclists-and-so-many-others-waste-their-time-taking-them","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/431693\/","title":{"rendered":"Why electrolytes are so important to cyclists \u2013 and so many others waste their time taking them"},"content":{"rendered":"

To explain the recent trend for electrolyte supplementation \u2013 among the general population and not just in the traditional endurance sport battlegrounds where they’ve been used for years \u2013 you need only look at where we\u2019d be without them.<\/p>\n

These minerals, such as sodium, magnesium and potassium, are essential for life to exist. They help to maintain water balance in and out of cells, and the correct function of muscles and nerves.<\/p>\n

\u201cThey\u2019re minerals that act as catalysts for a lot of the chemical reactions in the body,\u201d says Dr Sam Impey, a performance nutritionist who works as a scientific advisor at Puresport, which is in the business of such supplements. \u201cMagnesium, for example, is involved in over 300 different cellular processes in almost every tissue. Calcium and sodium, too, are intrinsically linked to muscle contraction during exercise.<\/p>\n

\u201cYou can feel the effect of depleted or altered amounts of electrolytes during exercise \u2013 quite viscerally because of the impact on muscle contraction.\u201d<\/p>\n

\"\"An electrolyte drink can be a lifeline for a cyclist on a long, hot day. Getty Images<\/p>\n

So, big stuff. But then, that\u2019s the wonder of the human body. Many different parts working in concerto, where taking out any one function causes this tight-knit orchestra to lose its tune and tempo.<\/p>\n

Fortunately, functioning normally, the body works well to maintain the necessary balance of electrolytes. Most people can get what they need from their diet, and only in a small number of situations is electrolyte supplementation needed \u2013 certainly not as often as certain mainstream brands of electrolytes, such as Prime, would have you (or your kids) believe.<\/p>\n

Some medications can cause imbalances, as can health conditions such as diabetes and kidney disease. You may have used an electrolyte sachet when you\u2019ve been laid low by a gastric virus and need rehydration, and they\u2019re also being marketed to people with hangovers.<\/p>\n

Training aid
\n\"\"On hot days, you should take on more electrolytes. Getty Images<\/p>\n

However, by far the most common reason to take electrolyte supplementation is during heavy exercise.<\/p>\n

For cyclists, in particular, it\u2019s not a question of whether to take electrolyte supplementation but when and how much. The time of year, whether the exercise is indoors or outdoors and the length of session all need to be factored in when deciding the quantity of electrolytes you\u2019re taking on board.<\/p>\n

For many in the northern hemisphere, we\u2019re firmly in indoor training<\/a> season and the question of putting electrolytes in your water bottle might be on your mind. But is it necessary for shorter sessions?<\/p>\n

\u201cCyclists on the turbo trainer will benefit from supplementation,\u201d says Dr Impey. \u201cYou tend to be inside, there\u2019s less direct airflow, so you\u2019re going to be sweating more.\u201d<\/p>\n

Even if the session is short enough that it\u2019s not going to benefit your actual workout, he says, it will optimise recovery.<\/p>\n

\u201cYou could do that with food, if you thought about how to pick foods high in calcium or sodium, but a supplement is so much more practical. You can start recovery faster and speed up all those mechanisms that are good for us.”<\/p>\n

So, what length of session do we need to be doing for an electrolyte supplement to help us?<\/p>\n

\u201cIf you\u2019re doing something like VO2 max<\/a> efforts [high intensity] for an hour or more, then there\u2019s going to be a benefit. And if you\u2019re doing 90 minutes+, even at lower intensities, it\u2019s going to be worthwhile,” he says.<\/p>\n

\u201cIt\u2019s quite a personal thing \u2013 some people are going to have higher sodium concentrations in their sweat than others.\u201d<\/p>\n

Companies such as Precision Hydration can perform a sweat test<\/a> and give you a personalised hydration plan depending on your sweat profile.<\/p>\n

Depending on your goals, it might be a worthwhile thing to do, because many different electrolyte tablets or powders have different make-ups.<\/p>\n

Puresport\u2019s Ultra Electrolytes sachets, for example, contain 1,000mg of sodium, 250mg of potassium, 100mg of magnesium and 50mg of calcium \u2013 to be taken up to twice a day.<\/p>\n

They looked at the available studies into average sweat concentrations to build these ratios.<\/p>\n

\u201cThe sodium content is at the higher end of the market,” says Dr Impey. “That\u2019s because Puresport want to support the needs of those engaging in exercise several times a week and potentially have increased requirements.\u201d<\/p>\n

High-tech help
\n\"\"Sweat loss is often clearly visible on pro cyclists at the end of hot, demanding stages. Getty Images<\/p>\n

Lab-based sweat tests aren\u2019t the only option. Companies such as Nix Biosensors and Flowbio offer on-the-fly hydration sensors for those seeking to take generic metrics out of the equation and calculate their sweat profile on the road, in all different conditions, with the information provided via a phone app.<\/p>\n

Flowbio\u2019s device will tell you how much sodium \u2013 the most voluminous electrolyte lost in sweat \u2013 to mix with how much fluid.<\/p>\n

Nix\u2019s Hydration Biosensor was approved by the UCI for use in WorldTour racing for 2025, enabling insights into a rider\u2019s hydration needs during the unique demands of a race. As the world heats up, and dehydration becomes more of a threat, it seems like a sensible step.<\/p>\n

\u201cI think it\u2019s really exciting technology,\u201d says Dr Impey. \u201cI think there\u2019s a little more work to do, they\u2019re certainly not perfect [in accuracy], but I think there\u2019s use in knowing and understanding [how you sweat].”<\/p>\n

Such data is particularly useful when you\u2019re changing environments suddenly, says Dr Impey. \u201cIf you go to Tenerife in February and you\u2019ve been riding around on freezing British roads for months, you know there\u2019s going to be a shift [in your sweat] and it\u2019s useful to understand that.\u201d<\/p>\n

As with energy requirements during long workouts, prevention with electrolyte supplementation is more effective than cure. But should you mistime your supplement, what are the red flags that you need to take on more electrolytes?<\/p>\n

\u201cSymptoms of specific electrolyte component shortages are difficult to spot,\u201d says Dr Impey. \u201cIf you\u2019re consistently cramping in hot conditions and you\u2019re a heavy sweater, it\u2019s likely to be a combination of fluids and electrolytes.<\/p>\n

\u201cIf your heart rate is elevated during a typical ride, that\u2019s a sign you\u2019re dehydrated \u2013 your blood plasma volume is decreased, so your heart is having to pump more to get the same amount of oxygen to the muscles.<\/p>\n

\u201cWhen you finish a workout and you eat something that\u2019s really salty and you find it nice to eat \u2013 that\u2019s your body saying, \u2018l like that, I need that, give me more of it\u2019.\u201d<\/p>\n

Marketing to the masses
\n\"\"Electrolyte drinks are loved by kids, but do they need them? Getty Images<\/p>\n

We’ve known for decades that electrolyte supplements are an effective tool in exercise, and the knowledge and technology continue to push the envelope with products such as hydration sensors.<\/p>\n

But what of the rise of electrolytes in general wellness circles, as a quick fix for a hangover and even in the school playground?<\/p>\n

Products such as those from Happy Tuesdays \u2013 All Night Electrolytes \u201cby party people, for party people\u201d promise to \u201ckeep your social life fuelled\u201d at music festivals or on nights out. Like exercise, it\u2019s touted as a before, during and after solution.<\/p>\n

When people want to improve something about themselves, whether it\u2019s health or fitness-related, if there\u2019s a pill or potion that promises something just by taking it, that\u2019s often a more appealing option than something that requires you to put in the work yourself. And that goes some way to explain the popularity of electrolytes as an everyday product.<\/p>\n

For hangovers, electrolytes can help restore the fluid and salt loss that alcohol \u2013 a diuretic \u2013 causes, but it won\u2019t alter the underlying cause of a hangover. For that, you need to drink less alcohol the night before.<\/p>\n

As for kids\u2019 electrolyte drinks, where Prime has been the biggest name recently, Dr Impey says diet needs to be the most important factor for children\u2019s mineral needs.<\/p>\n

Worldwide, the \u2018functional water\u2019 industry was worth a staggering $15.9bn in 2023. Aside from those buying it for exercise, might people be spending their money better elsewhere?<\/p>\n

\u201cOutside of exercise, I think the use case is pretty low,\u201d says Dr Impey. \u201cFor most people, if they aren’t exercising or aren’t sweating a reasonable amount during the day, then they’ll get the electrolytes that they need from their diet.<\/p>\n

\u201cThe human body is incredible \u2013 if you put something in and it doesn\u2019t need it, it\u2019ll get rid of it.\u201d<\/p>\n

\"\"Salt in electrolyte tablets and drinks can be an accidental way to tip over your recommended daily allowance. Getty Images<\/p>\n

But he warns that long-term over-exposure to salt \u2013 a major component of many electrolyte drinks \u2013 can cause problems with blood pressure.<\/p>\n

\u201cSo I hope that there\u2019s a general movement away from that. As a daily requirement [electrolytes] probably isn\u2019t something you need to worry about, but if you\u2019re exercising and sweating a lot, it\u2019s going to be really beneficial before, during and after exercise.\u201d<\/p>\n

Key electrolyte daily requirements and dietary sources<\/p>\n

Sodium chloride (NaCl): 6,000mg (all adults)
As sodium chloride (table salt), it looks after both sodium and chloride needs and it\u2019s found in abundance in much of our food. Restricting it to 6,000mg is a bigger concern than not getting enough.<\/p>\n

Potassium: 3,400mg (males), 2,600mg (females)
Found in bananas, tomatoes, potatoes, dairy and lentils. During exercise, bananas are a good fix for cramping muscles due to their potassium levels.<\/p>\n

Magnesium: 420mg (males), 320mg (females)
Seeds (roasted pumpkin seeds), whole grains, beans, lentils, leafy greens<\/p>\n

Calcium: 1,000mg (males), 1,200mg (females)
Dairy, leafy greens, fortified plant-based milk<\/p>\n","protected":false},"excerpt":{"rendered":"To explain the recent trend for electrolyte supplementation \u2013 among the general population and not just in the…\n","protected":false},"author":2,"featured_media":431694,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[64,63,538,137],"class_list":{"0":"post-431693","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-au","9":"tag-australia","10":"tag-fitness","11":"tag-health"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/431693","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/comments?post=431693"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/posts\/431693\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media\/431694"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/media?parent=431693"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/categories?post=431693"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/au\/wp-json\/wp\/v2\/tags?post=431693"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}