Do You Actually Need Electrolytes?
We’re living through an electrolyte explosion. Powders, tablets, IV bars, hydration has gone from a necessity to a full-blown wellness identity. But do you really need that $7 packet of “premium” salt water to survive your 45-minute yoga class?
In this episode of Your Diet Sucks, Zoë and Kylee trace the weird, wild history of electrolytes, from ancient salt wars to Gatorade’s lab-coat origins, and break down what the latest research actually says about sodium, potassium, and hydration. They unpack why the science is still so murky, how much salt athletes truly need, and why more isn’t always better (especially if your gut disagrees).
Whether you’re training for an ultra, hitting hot yoga, or just trying to understand what “cellular hydration” means, this episode will help you separate marketing myths from metabolic facts, and maybe save you from drinking your bodyweight in Liquid I.V.
REFERENCES
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Coso, J. D., Estevez, E., Baquero, R. A., & Mora-Rodriguez, R. (2008). Anaerobic performance when rehydrating with water or commercially available sports drinks during prolonged exercise in the heat. Applied Physiology, Nutrition, and Metabolism, 33(2), 290-298. https://doi.org/10.1139/H07-188
Kurlansky, M. (2002). Salt: A world history. Penguin Books.
Martin, D. (2004). The 1904 Olympic marathon may have been the strangest ever. Smithsonian Magazine. https://www.smithsonianmag.com/history/1904-olympic-marathon-may-have-been-strangest-ever-180962432/
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Rovell, D. (2006). First in thirst: How Gatorade turned the science of sweat into a cultural phenomenon. AMACOM.
Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377-390. https://doi.org/10.1249/mss.0b013e31802ca597
Shirreffs, S. M., & Sawka, M. N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(Sup1), S39-S46. https://doi.org/10.1080/02640414.2011.614269
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528. https://doi.org/10.1016/j.jand.2015.12.006