Water is the main constituent of the human body, estimated at around 70%. Between 38 and 48 liters of water are stored in the billions of cells of the human body..^{1, 2}

Did you know that... blood is 83% water, muscles 75%, brain 75%, heart 75%, bones 22%, lungs 86%, kidneys% and eyes 95%?.^{1, 2}

And this same water cannot be stored, as the body constantly eliminates it through excretion: urine, breathing through exhalation, and perspiration. The quantities of water lost vary according to factors such as atmospheric conditions and physical activity..^{1, 2}

The functions of water in the body

Water as a nutrient carrier

Improving oxygen supply to cells
Nutrient transport
Cellular hydration
Oxygen humidification to facilitate respiration
Shock absorption for joints and organs
Regulates body temperature
Elimination of waste and toxins
Prevention of tissue adhesion
Joint lubrication
Improved intercellular communication
Maintains cells' normal electrical properties
Improves the body's natural healing process
Etc.^{1, 2}

The human body is made up of several electrolyte fluids, such as blood and lymph, which carry minerals essential to life. The problem, therefore, lies not in how much water to ingest daily, but rather in how best to maintain the levels of the various fluids and ensure their optimal performance..^{1, 2}

Electrolytes, essential minerals

Did you know that the minerals that conduct an electrical charge are called "electrolytes"? The main ones required by the body for various functions such as nerve transmission, muscle contraction, fluid transport and/or other biochemical functions are: sodium, potassium, chloride, magnesium and calcium.

When continuous physical effort is involved, effective hydration with electrolytes is of the utmost importance. You need to drink before physical effort, since warm-up and stress already lead to losses, during effort to compensate for losses and avoid dehydration, and after effort to neutralize these same losses, which could be the cause of muscular pain..^{2, 3, 4}

Minerals and trace elements are essential to our health

Without them, our biochemistry would be disrupted: cell division and healing would be impossible without zinc, collagen repair impossible without manganese, and so on.

Magnesium plays a mixed role (support or catalyst), and its metabolism is closely linked to that of calcium, phosphorus and potassium, among others..^{2, 3, 4}

Symptoms of electrolyte deficiency

Muscle weakness
Bone and joint problems
Hypertension
Nausea
Dizziness
Disturbed sleep
Anxiety
Concentration problems
Etc.^{4, 5, 6}

The main electrolytes and their essential roles

Sodium (Na+)

Regulates fluid balance and blood pressure. Essential for nerve transmission and muscle contraction.

Potassium (K+)

Helps muscle contraction, supports heart rhythm and promotes good cell-to-cell communication.

Calcium (Ca+)

Essential for healthy bones and teeth, plays a key role in muscle contraction and blood clotting.

Magnesium (Mg+)

Contributes to muscle relaxation, energy production and nerve function.

Chloride (Cl-)

Works with sodium to maintain fluid balance and aids digestion by forming hydrochloric acid in the stomach..^{2, 3, 4}

Electrolytes for the immune system

Hydration goes beyond simply satisfying thirst, it also plays an essential role for the immune system. Electrolytes help your body with many immune-related functions.

Eliminating toxins

Maintaining good hydration helps your body to effectively rid itself of toxins and thus fight disease.

Support white blood cell function

Essential electrolytes play a part in immune reactions, helping you to recover more quickly from colds and flu, for example.

Prevent fatigue

Dehydration can lead to fatigue. Electrolytes keep energy levels more stable.^{3, 4, 5, 6}

Key times to consume electrolytes

electrolytes hydration - La Boite à Grains

During intense physical activity

Sweating leads to a significant loss of sodium and potassium, which can cause cramps and fatigue. An electrolyte drink can help you recover more quickly.

Hot weather

In hot weather, the body sweats more and loses essential minerals. Replacing water alone with an electrolyte drink can prevent dehydration.

After illness

During vomiting or diarrhea, the body eliminates many electrolytes, which can cause dizziness or imbalance. A rehydration solution can help stabilize the situation.

For endurance athletes

Marathon runners, cyclists and walkers lose a lot of minerals during sustained effort. An additional intake prevents energy and performance dips.

Chronic stress

High cortisol levels can disrupt electrolytes, particularly potassium and magnesium. Maintaining a good electrolyte balance is therefore essential to counter the effects of chronic stress.

Women in menopause

Hot flushes, sweating and sleep disturbances can lead to dehydration. Electrolytes (sodium, potassium, magnesium, calcium) help maintain a good water balance..^{3, 4, 5, 6}

Top 5 electrolyte products for effective hydration

1) Roar Organic electrolyte drinks

First, let me introduce you to the Roar Organic company a healthy and tasty alternative to traditional electrolyte drinks. Roar Organic is available in ready-to-serve bottles.

An ideal choice for those seeking light hydration with organic ingredients and essential vitamins. All with the pleasant fruity flavors of Georgia peach and clementine mango.

Roar Organic uses organic coconut water, natural sweeteners such as erythritol and stevia, and a small amount of organic cane sugar.

Thanks to coconut water and sea salt, these drinks provide essential electrolytes such as sodium and potassium, helping to maintain the body's water balance.

Roar Organic is an effective solution for light to moderate hydration, when you're looking for a natural, low-sugar drink, after a sports session or simply for everyday use..^{3, 4, 5, 6, 7, 8}

2) Vega Hydration Sport

Vega Hydratation Sport powder is available in two flavors: lemon-lime and berry. A perfect blend for a natural, alkalinizing drink without sugar or artificial sweeteners. This rehydrating solution from Vega Sport contains all the electrolytes essential for the body to hydrate during physical effort, and offers antioxidant protection and immune support.

Essential electrolytes: Sodium, Potassium, Calcium, Magnesium with vitamin C.

Other: Presence of zinc, copper, selenium and chromium, contributing to electrolyte balance and metabolism.

When to use: During or after training, or throughout the day to maintain optimal hydration..^{3, 4, 5, 9, 10}

3) Ener Life electrolyte and vitamin drinks

Ener-Life offers a wide range of multivitamin and electrolyte drinks. These drinks are designed to support hydration, immunity and energy during periods of stress and/or for active, wellness-conscious people.

Ener-IV is designed for athletes, exercisers and anyone seeking optimal hydration.

Essential vitamins and minerals such as Sodium and Chloride, Potassium, Magnesium,

Calcium, Chromium, Selenium, Zinc and Vitamin C

Benefits: Immune system support, natural energy boost and improved hydration thanks to electrolytes.

To ensure an adequate supply of electrolytes in your body, especially before, during or after exercise.

4) BioSteel drinks

BioSteel is a Toronto-based company founded in 2009. It specializes in sports nutrition products, including hydrating drinks and supplements without sugar or artificial coloring.

BioSteel covers all 5 essential electrolytes, making it the perfect drink for most standard workouts.

The drink is formulated to provide healthy, sugar-free hydration, enriched with essential electrolytes to support performance, recovery and daily hydration..^{3, 4, 5, 13, 14}

5) The gummies with HerbaLand electrolytes

The company's product HerbaLand comes in the form of gummies. Enjoy the festive aroma of pina colada.

Each 50 g serving contains: Potassium 125 mg, calcium 75mg, magnesium 35 mg and sodium 150 mg.

These essential electrolytes, derived notably from natural coconut water, help maintain hydration, support muscle and nerve function, and promote recovery after physical exertion.

HerbaLand electrolytes are a practical solution for those seeking to maintain daily hydration, particularly after training..^{3, 4, 5, 15, 16}

In conclusion

Electrolytes are also appreciated by travellers who hike or go to hot countries. Useful for active people. Also helpful in cases of gastroenteritis or tourista, during yoga training, for wake-up calls, during a heatwave, for the busy gardener... they help keep energy levels constant during exercise, demanding work and/or to maintain focus..^{3, 4, 5, 6}

In conclusion, staying well hydrated remains fundamental to the body's functioning.