The truth about hydration, performance, and when supplements actually help

"Just drink water" they said. But after a brutal gym session, a long workday, or even a night out in Galway, plain water sometimes isn't enough. Here's why.

What Are Electrolytes? (The Simple Version)

Electrolytes are minerals in your blood and body fluids that carry an electrical charge. The main players:

• Sodium - Fluid balance, nerve signals
• Potassium - Muscle contractions, heart rhythm
• Magnesium - Energy production, muscle relaxation
• Calcium - Bone health, muscle function
• Chloride - Fluid balance, digestion

Think of them as the spark plugs in your body's engine. Without them, nothing runs properly.

Why Everyone Loses Electrolytes (Not Just Athletes)

1. Sweating (Obviously)

Training, working outdoors, hot weather - you lose sodium and potassium through sweat. In Ireland's unpredictable climate, you might not notice you're sweating until it's too late.

2. Stress & Long Work Days

Sitting at a desk for 8+ hours? Your body still uses electrolytes for:

• Brain function and focus
• Nerve signal transmission
• Maintaining blood pressure
• Regulating body temperature

The kicker: Coffee (diuretic) makes you lose even more through increased urination.

3. Alcohol

That pint (or three) at the pub? Alcohol is a diuretic - you lose fluids AND electrolytes. This is why hangovers feel so brutal: dehydration + electrolyte imbalance.

4. Illness

Vomiting, diarrhea, fever - all drain electrolytes fast. This is why doctors recommend oral rehydration solutions, not just water.

5. Low-Carb or Keto Diets

Cutting carbs? Your body dumps water and sodium in the first week. This causes the infamous "keto flu" - which is really just electrolyte depletion.

Signs You Need Electrolytes

The Myth: "Just Eat a Banana"

Reality check: A banana has about 400mg of potassium. Sounds good, right?

But during intense exercise, you can lose:

• Sodium: 500-1000mg per hour
• Potassium: 200-400mg per hour
• Magnesium: 10-20mg per hour

You'd need to eat 2-3 bananas DURING your workout to keep up. Not practical.

Plus: Bananas don't contain sodium - the electrolyte you lose most through sweat.

When Water Isn't Enough

Water Alone Works For:

• ✅ Short workouts (under 60 minutes, low intensity)
• ✅ Normal daily activities
• ✅ Mild dehydration

You Need Electrolytes For:

• ⚡ Intense training (over 60 minutes)
• ⚡ Hot weather workouts
• ⚡ Multiple training sessions per day
• ⚡ Endurance events (running, cycling, football)
• ⚡ Recovery from illness
• ⚡ Hangover recovery (yes, really)
• ⚡ Low-carb diets

The Science: Why Electrolytes Actually Work

1. Faster Hydration

Sodium helps your intestines absorb water faster. This is why oral rehydration solutions (ORS) work better than plain water for severe dehydration.

2. Muscle Function

Potassium and magnesium regulate muscle contractions. Low levels = cramps, weakness, poor performance.

3. Nerve Signals

Your brain sends signals to muscles via electrical impulses. Electrolytes conduct these signals. No electrolytes = slower reaction time, poor coordination.

4. Energy Production

Magnesium is involved in over 300 enzymatic reactions, including ATP (energy) production. Low magnesium = chronic fatigue.

Who Actually Needs Electrolyte Supplements?

What to Look For in Electrolyte Supplements

The Good Stuff:

• Sodium: 200-500mg per serving (most important for sweat loss)
• Potassium: 200-400mg
• Magnesium: 50-100mg
• Minimal sugar: Unless you need quick energy during exercise
• No artificial junk: Clean ingredients, real flavours

Red Flags:

• ❌ Tons of sugar (unless for endurance events)
• ❌ Artificial colours and sweeteners
• ❌ Proprietary blends (hiding actual amounts)
• ❌ Outrageous health claims

How to Use Electrolytes Properly

During Exercise:

Mix electrolytes in your water bottle. Sip throughout your workout, especially if:

• Training over 60 minutes
• Hot environment
• High-intensity intervals

Post-Workout:

Replenish what you lost. Pair with protein for optimal recovery.

Daily Use:

If you're on keto, work physically, or live in hot climates - consider daily electrolyte supplementation.

Hangover Recovery:

Electrolytes + water before bed and when you wake up. Works better than paracetamol alone.

The Irish Context: Do We Need Electrolytes?

Honest answer: It depends.

Ireland's cool climate means we don't sweat as much as people in hotter countries. But:

• ✅ GAA players, rugby athletes, runners - Absolutely need them
• ✅ Gym-goers training hard - Yes, especially in heated gyms
• ✅ Weekend warriors - Probably beneficial
• ⚠️ Office workers - Only if you exercise or drink lots of coffee
• ❌ Sedentary lifestyle - Food is probably enough

Real Talk: Are Electrolytes Overhyped?

Yes and no.

Overhyped: The idea that everyone needs them all the time. If you eat well and don't exercise intensely, you're fine.

Underhyped: How much they help when you actually need them. The difference between cramping at 30km of a marathon vs. finishing strong? Often electrolytes.

The truth: They're not magic. But for active people, they're the difference between good performance and great performance.

Our Electrolyte Products: What's Actually Inside

We're not going to bullshit you with vague marketing claims. Here's exactly what's in each product, backed by the actual formulas.

MG Complete Life Electrolytes 210g Orange

Meow Squad EAA + Electrolytes 360g Green Apple

MG Complete Life Hydrate Pro 630g Watermelon

MG Complete Life Pure Hydrate Pro 800g Lemonade

Which One Should You Choose?

The Bottom Line

Electrolytes aren't a scam, but they're not essential for everyone.

If you train hard, work physically, follow a low-carb diet, or simply feel better with them - use them. They work.

If you're sedentary and eat a balanced diet - save your money. You're probably fine.

Listen to your body. Cramps? Fatigue? Brain fog? Try electrolytes for a week and see if you notice a difference.

💚∞ For Marta. Always. Forever.