Delve into the importance of electrolytes in hydration, the critical roles they play in maintaining fluid balance, and how Framework encourages healthy hydration to strengthen your sauna and cold plunge practice.

Understanding electrolytes

Electrolytes are minerals that dissolve in water and create electrically charged particles. These particles are crucial for many things in your body, like helping your nerves and muscles work, keeping the right balance of fluids, and keeping you hydrated. The main electrolytes in your body are sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate—they’ll help you maintain the right balance of fluids, control your blood pressure, and ensure your nerves and muscles work at their most efficient so you can get the most out of your hot and cold exposure practice.

Sodium

Sodium helps control water levels in and around your cells and is essential for muscle and nerve function. Like most body systems, managing sodium to the right range is important; too high or too low can both be problems and the right level for you will depend on your personal health. But, in general, our bodies can handle too much sodium better than too little of it. Our founder, Allen, recommends The Salt Fix by Dr. James DiNicolantonio—a book that emphasizes the importance of getting enough sodium for overall health. You can find it on the bookshelf at Framework. That’s one reason Framework offers one free electrolyte packet during every session at the studio.

Potassium

Potassium helps balance fluids, muscle movements, and nerve signals. It works with sodium to keep our cells working and our body balanced. Enough potassium is vital for a healthy heart because it helps keep a steady and regular heartbeat, which is critical for good cardiovascular function. It’s a common inclusion in most electrolyte supplements—including those found at Framework.

Magnesium

Magnesium is involved in over 300 reactions, like helping our muscles and nerves work properly, controlling blood sugar and blood pressure, and making energy and proteins. If we don’t get enough magnesium, we might end up with muscle cramps, feel off mentally, or even get osteoporosis. Many of us might not get enough magnesium in our usual daily routine, so drinking electrolytes can be an excellent way to ensure we get what we need. Magnesium can be found in most electrolyte supplements, and is in the ones offered at our studio.

Chloride

Chloride works with sodium to help regulate the balance of fluids and electrolytes in our bodies. It’s also super important for making stomach acid, which allows us to digest our food. In addition, it helps keep our body’s pH level in check, which is crucial for keeping everything running smoothly. Oral rehydration solutions are specifically formulated to replenish chloride and other electrolytes effectively.

Calcium

Calcium isn’t just about keeping your bones strong—it involves muscle movement, nerve signals, and blood clotting. If your calcium levels get out of whack, you could experience muscle cramps, tingling in your hands and feet, or even heart issues. Compared to other hydration solutions, sports drinks often fall short in maintaining optimal calcium levels due to their high sugar content and inadequate sodium. More reason to do your due diligence research before picking up a electrolyte drink on a whim. (We share our current rotation below!)

Phosphate and bicarbonate

Phosphate plays a crucial role in the production of energy and in maintaining healthy bones, while bicarbonate is important for regulating the body’s pH balance. These electrolytes are vital for managing fluid levels and ensuring the proper function of cells throughout the body. Electrolyte drinks can help maintain phosphate and bicarbonate levels for optimal hydration.

The role of electrolytes in fluid balance

Electrolytes are vital in maintaining blood pressure and preventing dehydration. They help regulate blood pressure by controlling the amount of bodies in the body. Sodium, in particular, is essential for maintaining blood pressure by regulating the amount of fluid in the blood vessels.

Electrolytes also play a significant role in preventing dehydration. They regulate the balance of fluids in the body and support the body’s natural hydration process by facilitating water absorption into the bloodstream. This natural process ensures our bodies maintain optimal hydration levels, preventing various health issues.

How electrolytes manage fluid distribution

Let’s get into the nitty-gritty. The human body comprises approximately 60% water, distributed between the cells (intracellular fluid) and outside the cells (extracellular fluid). Electrolytes, particularly sodium and potassium, manage this distribution. Sodium predominantly resides in the extracellular fluid, while potassium is mainly found inside the cells. The balance between these electrolytes ensures that water is distributed correctly, which is crucial for cellular function and overall health. This balance is maintained through osmosis, where water moves from low electrolyte concentration to areas of high electrolyte concentration, ensuring that cells are adequately hydrated and functioning optimally. Oral rehydration solutions are designed to manage fluid distribution effectively by replenishing electrolytes.

Electrolytes are also essential for the proper functioning of nerves and muscles. They generate electrical impulses that facilitate nerve communication and muscle contractions. An electrolyte imbalance can disrupt these processes, leading to muscle cramps, spasms, and even cardiac arrhythmias.

Electrolyte imbalance and its consequences

An electrolyte imbalance occurs when the level of one or more electrolytes in the body is too low or too high. This can happen due to various factors, including dehydration, diarrhea, vomiting, and certain medications. Activities like spending time in a sauna can also lead to fluid loss and an imbalance of electrolytes—and a hot exposure practice is only as fruitful as it is supported by proper hydration and nutrition. Electrolyte drinks can help prevent imbalances by replenishing lost electrolytes.

Causes of electrolyte imbalance

Dehydration: Losing too much water from the body, often through sweating in environments like the sauna, can lead to an imbalance.
Illness: Conditions like diarrhea and vomiting can cause significant electrolyte loss.
Medications: Certain medications, such as diuretics, can affect electrolyte levels.
Diet: Poor dietary habits can contribute to imbalances.
Chronic Conditions: Diseases like kidney disorders can disrupt the electrical balance.

Symptoms and effects

The effects of an electrolyte imbalance can range from mild to severe. Symptoms may include muscle cramps, weakness, fatigue, and dizziness. In severe cases, an electrolyte imbalance can lead to seizures, coma, and even death. Maintaining electrolyte levels in body fluids is crucial for preventing the symptoms—chronic electrolyte imbalances can lead to more severe health issues. For example, prolonged low potassium levels (hypokalemia) can result in kidney damage and high blood pressure. Similarly, chronic high calcium levels (hypercalcemia) can lead to kidney stones and impaired kidney function.

How to support electrolyte levels

One way to support electrolyte levels is to drink specially formulated hydration beverages, whether it’s a ‘ready-to-drink’ option or it’s in powder-form. These beverages provide essential electrolytes—such as sodium and potassium—which are lost during intense exercise. Plain water, while hydrating, lacks substantial amounts of these electrolytes and may not suffice for optimal hydration during activities that cause significant dehydration.

But, the baseline should be found through eating a balanced diet. Foods rich in electrolytes include:

Sodium: Table salt (and all foods, fresh and processed, that it is added to).
Potassium: Bananas, oranges, potatoes, and spinach.
Calcium: Dairy products, broccoli, and almonds.
Magnesium: Nuts, seeds, whole grains, and leafy green vegetables.

Eating an unprocessed diet rich in healthy fats and protein with low processed carbohydrates requires higher sodium and magnesium intake. People exploring ketogenic diets or low-carb, high-fat diets—especially if you’re engaged in a sauna practice—should be aware of possible electrolyte shifts with these activities. Particularly when first starting out with keto, watch for cramping if you’re also exercising at Framework. Your sweat and sodium loss will increase, so your electrolyte intake will need to, too.

Supplements and electrolyte drinks

Supplements and specialized electrolyte drinks can benefit those with intense physical activity or medical conditions. Products stocked at our sauna and cold plunge studio—like LMNT, DripDrop, and Nectar—are designed to help maintain proper electrolyte levels and support hydration. Our studio is in a ‘testing phase’ with various brands to determine our favorites—both in performance and taste—so please let us know your preferences. While Framework only stocks no/low-sugar varieties, be aware of the sugar content in some of the offerings currently on the market.

Like most components of your health, regular monitoring (especially if you have a medical condition or engage in strenuous activities) can help you make necessary adjustments to best fit your routine. Always consult with a healthcare provider can provide personalized recommendations based on your specific needs.

Supercharge your sauna and cold plunge sessions with electrolytes

Electrolytes play a crucial role in maintaining fluid balance and supporting hydration. Understanding their importance and how to achieve optimal electrolyte balance is essential for overall health and well-being.

Maintaining a healthy balance of electrolytes is not just about drinking enough water; it’s about understanding the intricate balance of these essential minerals and how they impact your body’s overall function. By ensuring you consume the right amount of electrolytes through a balanced diet, proper hydration, and, when necessary, supplements, you can ensure that your body operates at its best—supporting everything from muscle function to nerve signaling.

Swing into the studio, get a packet of electrolytes, hit the sauna, and see for yourself.

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