Do You Need Electrolytes In Winter?
Few supplements are as trendy as electrolytes. We can thank the rise of endurance running for making them mainstream, and now they're regularly touted as an essential part of recovery for every athlete.
It makes sense they could be good for us: we shed sodium, potassium and other electrolytes when we sweat a lot, and electrolyte supplements replenish these nutrients.
But now it's cold outside and our workouts are markedly less sweaty. When you run for an hour in the winter, you may get damp but not be dripping. Even if you work up a sweat in the gym for an hour, you probably stay dry the rest of the day, unlike in summer. So are electrolytes necessary year round?
What Are Electrolytes?
'Electrolytes are ions that assist the body in performing multiple different functions essential to optimum survival,' explains nutritional science practitioner and personal trainer Eleanor Heaton-Armstrong. 'Salt, potassium and calcium are all electrolytes, and we mainly get them from what we eat and drink, though they can be found in supplements.'
Aroosha Nekonam, a personal trainer at Ultimate Performance, added: 'These minerals help regulate fluid balance, nerve function, muscle contraction and pH levels.'
Most people get enough electrolytes through their diets and their bodies can regulate levels without you ever thinking about it, says Heaton-Armstrong. 'However, given we lose electrolytes through excess sweating, athletes may need to increase their intake during training, which can be done with food, drinks and supplements.'
Do You Need Electrolytes In Winter?
Most people who aren't regularly sweating a lot probably don't need electrolyte supplements. If you're markedly less sweaty at this time of year, you might want to pull back on how much you're adding to your diet.
However, in the British winter it's not just sweat we need to worry about. 'In colder air you breathe out more moisture. That can impact hydration and electrolyte levels,' says Nekonam.
Research shows that running a marathon in both hot and cooler temperatures (31℃ vs 21-23℃) reduced levels of magnesium, calcium and sodium – though these reductions were greater in hot temperatures. Another study looking at runners who finished the Boston Marathon in 2002, where it was a slightly cooler 13℃, found 13% had low sodium levels.
This research suggests we may need to be less worried about electrolytes in cooler weather, but still be conscious of it – though most of us likely aren't running a marathon on the daily, and will be exercising in colder weather than in these studies.
'If you are doing long-duration or high-intensity workouts in cold climates where you'll be breathing heavily or getting warm, still be mindful of your electrolyte balance,' agrees Nekonam.
The Dangers Of Too Much And Too Little
Too many electrolytes are just as dangerous as not enough, so think about that before you get heavy-handed with your effervescent tablets.
'Overloading it with anything over and above what it needs can cause moderate to even serious health complications. Too much salt, for example, can cause high blood pressure, seizures and even loss of consciousness,' says Heaton-Armstrong.
Nekonam adds: 'Most of the time, our bodies keep our electrolyte levels tightly controlled and there’s no need to supplement. But it helps to be aware of the signs and symptoms when your electrolytes are too low or high so you can then give your body a helping hand to restore your electrolyte balance.'
Symptoms include muscle cramps, spasms, headaches, irregular heart rate, nausea, gut issues, confusion, irritability, numbness in limbs, fingers and toes and fatigue, among others. 'There are metabolic tests you can have to check for healthy electrolyte levels, but unless the individual is displaying any symptoms of deficiency or excess it’s safe to say the body is doing its job right,' says Heaton-Armstrong.
And if you are a sweaty person who wants to supplement, they suggest a product with a balanced formula that isn't too heavy on any single mineral. You can also read the Men's Health guide to the best electrolytes.
Most simply, don't forget water. In the cold, thirst levels have been shown to decrease by 40%, even if a person is dehydrated or exercising.
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