The recommended intake of sodium in the United States is 2,300 mg per day, or 1 teaspoon of table salt. Thinking about it in these terms, it seems relatively easy to eat more than this every day. We are often told to lower our sodium intake and avoid foods with too much sodium in them to decrease the risk of adverse health effects like hypertension. 

However, what this doesn’t consider is the loss of sodium (and other electrolytes) in the course of daily life.1 It doesn’t take into account living in a hot and humid environment, exercising, manual labor jobs, or those with increased risk of dehydration. 

Electrolyte supplements have become increasingly popular, promising increased hydration, better mental clarity, improved energy, and even a better quality of sleep. 

But wait – aren’t electrolytes adding sodium to our diets? 

Importance of electrolytes

“Electrolytes” is a term you probably already know of, but for more context, an electrolyte is a mineral that carries an electrical charge. Examples of common electrolytes are sodium, chloride, potassium, calcium, and magnesium.1 By carrying a positive or negative charge, electrolytes can regulate fluids, pH levels, muscle and nerve function, and chemical reactions within the body.2 

Electrolytes also help to maintain an individual’s baseline hydration status within +0.2% of total body weight.2 This small window of fluid regulation showcases just how important proper hydration is, even in non-exercise conditions. 

Other than aiding in regulation of body systems, electrolytes are also very beneficial in stimulating thirst.1 

Have you ever set a goal of trying to drink more water, only to fall short because it’s the middle of winter and you’re not thirsty or water just gets too boring? 

That’s where Thorne’s Daily Electrolytes can come in handy. Drinking water with electrolytes promotes fluid intake because the salt and flavor keeps us coming back for more. This is especially important for athletes and older folks that have a decreased sense of thirst.

For athletes, consuming sodium-based electrolyte drinks during and after exercise can help encourage drinking, maintain blood volume, reduce urine production, and stimulate a more complete rehydration.* This is where Thorne’s Catalyte® can be an ideal choice.

What happens when electrolytes are off balance? 

When we don’t consume enough fluids, it can cause dehydration, which can then cause an imbalance of electrolytes in our bodies. Dehydration, or loss of fluid, can occur through sweat, respiration, urine, and other skin losses. 

That being said, it doesn’t take a sweaty exercise session to require electrolytes! Signs and symptoms of dehydration include thirst, dizziness, headache, rapid heartbeat, and skin tenting.3 

On the opposite side of the spectrum, if we drink too much fluid, it can cause a state of hyperhydration, or water toxicity, by diluting the electrolytes in our bodies. This can be prevented by adequately replacing electrolytes when we are either actively sweating or drinking a lot of plain water throughout the day, like in hot and humid weather conditions. 

Dehydration and overhydration can have a lot of overlapping symptoms, but a few of the unique ones to watch out for are cramps, confusion, muscle twitching, and craving salt.3 

When it comes to these minerals, our bodies like to keep a tight regulation within our blood. If you have ever had a Complete Metabolic Panel (CMP), you have likely seen levels for sodium, potassium, calcium, and chloride. Having levels that are either too high or too low can disrupt normal bodily functions such as cardiac output, muscle contractions, and acid/base balance.2              

Fluid and electrolyte needs 

Fluid and electrolyte requirements can differ from individual to individual based on factors including weight, metabolic rate, sweat rate, sweat sodium concentration, environmental conditions, physical fitness, activity duration, and genetics.1 We tend to only associate loss of bodily fluids with sweating, but we also lose fluids through breathing, via the skin even when not sweating, and by urination and defecation.

For the average person, the recommended fluid intake is half of your body weight in ounces, plus 16-20 ounces of fluid with electrolytes per hour of exercise activity.2 This can vary depending on the factors listed above. 

As an example, a 150-pound person who exercises for 1.5 hours daily would need 75 ounces of fluid at baseline, plus 30 ounces of fluid with electrolytes to replenish their activity, for a grand total of 105 ounces of water per day (or about four and a half 24-ounce water bottles). 

Sodium and chloride are the electrolytes found most abundantly in sweat and will vary the most among individuals. This is where choosing the right form of electrolytes can come into play. 

Which of Thorne’s electrolyte supplements is better for you? 

Both of Thorne’s electrolyte supplements, Catalyte and Daily Electrolytes, are NSF Certified for Sport® so you can be assured that they are free from the almost 300 substances banned by major athletic organizations. Both products also have 485 mg and 400 mg of sodium, respectively and will both replenish sodium adequately. So, what is the difference, and which one should you choose?

We would recommend Thorne’s Catalyte to someone that is performing and competing in high-level endurance activities such as long-distance running, triathlons, Ironman, or cycling, especially when those take place in hot, humid conditions. Catalyte promotes energy restoration and provides minerals that aid in supporting proper muscle function.* In addition to these components, this formula has vitamin C and five B vitamins, important water-soluble vitamins that are lost through sweat.

Catalyte also has fewer calories than typical sports drinks and no artificial sweeteners, both of which could cause GI upset during activity. Catalyte can be taken before a workout to support normal hydration and electrolyte levels and/or sipped on during a workout to promote fluid intake.1 

Thorne’s Daily Electrolytes can be used by both athletes and non-athletes looking to increase hydration and promote fluid balance.* It can also be used daily by anyone living in hot and humid environments, by frequent flyers needing additional hydration, and by individuals needing to boost their water intake. 

Daily Electrolytes boasts a more streamlined electrolyte formula than that of Catalyte, and is available in convenient, on-the-go stick packs. For those who love variety, Daily Electrolytes is available in three flavors: Watermelon, Mango Limeade, and Blood Orange. It has a low-calorie, 0 g sugar formula, with sodium, chloride, potassium, magnesium, and calcium to regulate and maintain fluid balance, restore optimal fluid balance and cellular hydration, and benefit cellular energy production.* This product not only supports endurance and athletic performance but the everyday individual looking to better their hydration habits.

Overall, both products can help you meet your hydration and electrolyte needs based on your lifestyle – which one will you choose? 

 

 

References 

  1. Casa DJ, Clarkson PM, Roberts WO. American College of Sports Medicine roundtable on hydration and physical activity: consensus statements. Curr Sports Med Rep. 2005;4(3):115-127. 
  2. Karpinski C, Rosenbloom C. Sports Nutrition: A Handbook for Professionals, 6th Ed. 6th Edition. Academy of Nutrition and Dietetics; 2017. 
  3. McDermott BP, Anderson SA, Armstrong LE, et al. National Athletic Trainers' Association Position Statement: Fluid Replacement for the Physically Active. J Athl Train. 2017;52(9):877-895.