Do Electrolytes Help You Before, During & After Exercise?

H2 is the lightest and smallest molecule in the universe and may be the best delivery fluid for taking electrolytes deep into our subcellular compartments.

Tags: Mind and Body Health, Hydration, Diet, Exercise, Recovery, Injury Avoidance, Senior Dehydration, H2 Water, Electrolyte Therapy and Sleep. An easy-to-read series of science-based blogs and papers for the general public including all ages and education levels.

Written by Steven Clarke, 2018 C.M.H.A., 2025 Certified H2 Advisor, Quantum Medicine Level One Graduate, CAM Liaison, Biology, Chemistry & Biochemistry Student, Antiviral, Antibacterial and Antimicrobial Research, Lab Technician, Nutritionist, Mineral and Electrolyte Science Specialist, Hydration Advisor, Consultant & Coach to Celebrities, VIPs, Pro Athletes and Global Companies, Author. Posted: 01.24.2025. Updated: 12.23.2025.

Opening Thought & Introduction

Is holiday season a lot of fun? It gives us a few days to enjoy family, eat, drink and be merry. But you may be saying: Why is this guy talking about exercise right now? Leave me alone! I need to get back to work, not working out. It’s because many of us pack on some extra pounds and do not feel like exercising or do not know electrolytes can help.

Introduction: Our Body Has One of the Most Complex Bioelectric Systems on Earth! It has bio wiring, junctions, relays, switches, power, voltage, signals, storage and circuit breakers. All body cells need electrolytes to ignite sparks that keep our system and body processes running. We requireTRILLIONS of these micro-electric sparks to occur at lighting-like speeds that can optimize our brain and body functions. Electrolyte supplements with no artificials are a better choice to help us lose weight and achieve peak performance.

Whether you are a young adult, middle age or a senior, exercise is a must. All forms of exercise require a steady flow of correct ratio, highly-absorbable, non-GMO and/or organic minerals that form healthy electrolytes when mixed in ultra-filtered, clean water. Your body also needs daily movement and some age-appropriate exercise to maintain muscle mass and help avoid injury. When you keep a balanced, low-dose of electrolyte fluids flowing through your bloodstream at all times to your brain and body parts … but especially before, during and after exercise you can often feel a uniquely clear mind and calm energy with a collected confidence.

How Do Men & Women Pro Athletes Hydrate?

Pro Athletes know that the most important muscle in their body the heart must be protected day and night. According to Rush University expert Dr. Lynne Braun, Ph.D., CNP, “The heart can’t pump without electrolytes. If you think of the heart as a lamp, electrolytes are like the electrical circuit, generating the current that keeps the light burning steady and strong,” She says: “If the connection is weak or disorganized, the light might flicker rapidly or dim it won’t work properly. If you unplug the lamp, it won’t work at all.” [1] Athletes cannot risk any flickering, dimming or unplugging. This same analogy could be applied to other body parts, organs and systems.

Pro athletes have also learned that electrolyte hydration is vital for their entire body to perform its best at game time. When our internal electric system is unbalanced and malfunctions, some body processes can overreact. Others can weaken, slow down, or even shut off. Vitamin, mineral and electrolyte deficiencies are serious health problems. The World Health Organization estimates two billion people suffer from micronutrient deficiency which can include essential electrolytes. Over 70 known mineral inter-relationships affect how one mineral will influence absorption and biosynthesis of another element in a microscopic mineral matrix. [2]

Therefore, the more experienced, elite pro athletes, both men and women, employ diet and hydration specialists to either guide them or even prepare customized, well-balanced meals and electrolyte formulations fine-tuned for their individual body and sport.

Let us look at two MENS pro sports. Within baseballs and footballs history, only a select few were equipped to stand the test of time. When injured, they healed faster. Dr. Tom House, Ph.D., Msc., Founder of National Pitching Association, guided many baseball legends along with Tom Brady and Drew Brees. Dr. House stated: athletes donate hydrate properly, nothing else really matters. [Ionized water with H2 and mixed with the correct electrolytes] has allowed us to hydrate

1/2 to 2/3 of these athlete body weight on a given day. Every one of them heals quicker, recovers quicker and performs better. [3, 4]

Many pro sports fans have seen the dynamic difference of extremely-opposite emotions displayed between male pro athletes during an intense, rivalry game. At one end of the spectrum, some athletes explode with uncontrolled anger, abusive language and even physical retaliation. Why? One main component is that their body is so amped up on an electrolyte sports drink with harmful ingredients, incorrect amounts and ratios of minerals along with too much sugar. This gives them anxious thoughts and jitters. In some cases, they drink these popular brand-name electrolytes for endorsement incomes.

At the polar-opposite end, there are pro athletes with no emotional explosions except an occasional slamming of a helmet or breaking a bat after making a big mistake or disagreeing with a call or penalty. These athletic titans, while still highly-competitive with a must-win attitude as possess the three (3) Cs they remain Clear-minded, have Calm energy and absolute Confidence with no troubling thoughts and no jittery nerves. What’s their secret? Follow the science-based advice from Dr. House. Of course, this applies to all other men’s endurance, fast-pace or high-intensity sports.

Let us look at WOMEN’S pro sports. We have both GOATs (Greatest Of All Time) and legends in tennis, basketball, soccer, volleyball, fastpitch softball, golf and the Olympics. These include Serena Williams, Diana Taurasi, Jennie Finch, Simone Biles, Katy Ledecky and so many others. Due to their unique female physiology, they must deal with some different and/or additional hydration challenges for specific high-intensity exercises and sports. [5, 6, 7, 8]

We already highlighted similarities for male and female electrolyte hydration. But female hydration expert, Dr. Stacy Sims, Msc., Ph.D., with over 100 published peer-reviewed papers, says: Having conducted hydration and performance testing on elite female athletes … there is no question [that] women’s hydration needs are different from mens

So, to maintain a healthy heart, brain and their entire body systems, important bodily differences unique for female athletes must be considered such as:

1. Menstrual cycle fluctuations. Hormonal changes and irregularities during menstrual cycles can impact fluid retention that requires more attention to hydration needs. [9]
2. Lower sweat rate. Some women sweat less than men but still need to replenish electrolytes during and after sports exercise or competition.
3. Hormonal contraceptives and fertility drugs. There is a huge pharmacy of these medications with infinite complexitiesthat affect women’s biochemistry. Few studies have examined the effects on female hydration, sweat loss and electrolyte balance. [10]

Therefore, how do women athletes engaging in prolonged vigorous-intensity exercises and games address these factors? A good first step is taking time to learn the science.

• Studies show that many women have lower aerobic capacity and heat acclimation that increases sweat loss resulting in more relative dehydration for their bodies.
• Exercise-associated hyponatremia (EAH) sodium loss is higher in women than men with several variables that should be factored into their needs. [11]
• A net under-hydration (including water with electrolytes) can lead to impaired circulatory function which can diminish total body, brain functions and mood. [12]
• Dehydration impairs muscle endurance and team sport performance as well as reduces overall strength in women. It can also increase time to recover from injuries.
• U.S. and European health agencies warn that habitual sub-standard electrolyte intake may put women at higher risk for acute conditions and chronic diseases.

A wise second step is to follow the advice offered in the Introduction of this paper.

What About the Rest of Us Who Exercise?

Most of us should engage in year-round, age adjusted exercise whether it be outdoors during mild weather, indoors when it’s snowing or at our favorite gym and/or spa. Since many exercise conscious people cannot afford what the pros pay, what can you do? First, learn the basics of healthy hydration. Second, find the purest and healthiest electrolyte supplements. The best news for most of us is there are some that are very affordable.

THE BASICS: Healthy hydration starts with using water filtered at a kidney-dialysis level, which is 0.01 microns. Anything less can permit contaminants to remain in your water. Why use a cheaper filter that lets larger harmful toxins to pass through into your water and directly into your body? Next, make sure the water is ionized to have a medical gas,molecular hydrogen (a.k.a. H2), infused into it. H2 is the lightest and smallest molecule in the universe and may be the best delivery fluid for taking electrolytes deep into our subcellular compartments. For anyone at any age, but especially for all athletes, exercisers and seniors, this highly-therapeutic water creates an internal fluidic shock absorber for your body parts, brain, spinal discs, bones and organs. This can potentially minimize and even prevent both minor and major injuries. It is these first two #1): using water filtered at 0.01 microns, and #2): making sure the water is ionized and infused with fresh H2 medical gas that the aforementioned elite pro athletes trained by Dr. Tom House, Ph.D., mix their electrolytes into to drink. When? Before, during and after all exercise routines, practice drills and professional games. For the rest of us, this could become the Gold Standard‘s to strive for and follow. Of course, as in all things, use moderation.

Lastly, only use powders, liquids and ingredients that are 3rd-party tested and verified to be non-GMO, organic with no artificials, no chemicals, no maltodextrin, and no excess sugar while packaged in secure, well-sealed pouches or containers. Please take this last œbasic very seriously. Why? Because the global electrolyte market is huge over $42 billion USD dollars and flooded with slick brand names and tricky marketing methods designed to get consumers to make quick-buy decisions. Sadly, some of the founders of these me-too companies and products appear to believe their own sales hype.

Suggestions for choosing the best and most affordable electrolyte supplements made in America can be provided upon written request.

Final Thoughts & Personals

ELECTROLYTE IMBALANCES AND/OR DEFICIENCIES
Decades of many studies confirm electrolyte imbalances and/or deficiencies can be one of the root causes of at least five broad groups of global health crises. These include: (1) Cardiovascular and Heart diseases with possible trauma events, (2) Brain, Mental and Neuro disorders, (3) Cancers, (4) Diabetes, and (5) Skin afflictions. Scientific articles and studies can be provided including warnings from the World Health Organization dating back to 2004. A huge study in Russia on over 10,000 humans confirmed that low-TDS demineralised water œleads to dilution of electrolytes dissolved in body water [which] may compromise vital organs [and] increased elimination of sodium, potassium, chloride, calcium and magnesium ions from the body. [13] Again, seniors should pay special attention to this undeniable data.

DRINK ELECTROLYTES THAT ARE A FUNCTIONAL FOOD

Since 1998, The Functional Food Center (FFC) has been a pioneer in the functional food industry. FFC defines functional foods as Natural or processed foods that contain biologically-active compounds; which, in defined, effective, non-toxic amounts, provide a clinically proven and documented health benefit utilizing specific biomarkers, to promote optimal health and reduce the risk of chronic/viral diseases and manage their symptoms.” To learn more about this huge global network of institutes and organizations, please visit: www.functionalfoodscenter.net [14]

I have loved playing soft, medium and hard-contact sports all my life. It started with kickball, dodgeball, tetherball, skateboarding, soccer, baseball and basketball in elementary school. It expanded to football, wrestling and net or wall sports such as badminton, ping-pong, tennis, racquetball, handball and even golf in junior high (middle) and high school. Later on, I tried snow skiing, enjoyed playing family volleyball, bowling, horseshoes and a little bocce ball. Over the years, some of these sports gave me serious injuries that compounded, required surgeries and became permanent disabilities.

So, in my 50’s I began deep research into what may be missing from my hydration habits. I later learned that I was indeed electrolyte deficient and imbalanced. From 2011 until now, I gradually recovered, rehabbed and remodeled a broken down senior body into a biologically model that daily manages permanent disabilities with great success. Feel free to read my Story from 1990 to 2024 with some amazing recoveries. I feel more alive today than I felt back in my 30s and 40s. Thus, my dedication to this topic. I coined the phrase Hydration for Humans with Hydrogen (4Hs) as a core part of my mission. As an optimist, I hope to share more positive science-based research with you in the years to come. [15]

REFERENCES: *

[1] Dr. Lynne Braun, Ph.D., CNP, Rush University Medical Center, Chicago, IL, USA. Heart Health 2024. Visit: Rush.edu

[2] Steven Clarke, C.M.H.A., Electrolyte Imbalances and Deficiencies Linked to Major Health Dysfunctions, Disorders, and Diseases November, 2024.

[3] Tom House Throwing Doctor 2:29 minute video courtesy of Tyent USA. To learn,listen and watch rare footage and more pro athletes, visit: AAAwater.myTyent.com

[4] Molecular Hydrogen Institute (MHI) website: What is Molecular Hydrogen? December 4, 2025. smallest [and lightest] molecule in the universe / MHI is a non-profit organization with an Advisory Panel of professors, doctors, researchers and academics. MHI collaborates with scientists, universities, institutions, government agencies and hospitals around the globe. Since 1975, over 3,000 worldwide scientific studies on H2 have been published that include 200+ disease models and 100+ human studies.

[5] Baker, L.B., et al; (2007). Progressive dehydration causes a progressive decline in basketball skill performance. Med. Sci. Sports Exerc. 39:1114-1123.

[6] Brandenburg, J.P., and M. Gaetz (2012). Fluid balance of elite female basketball players before and during game play. Int. J. Sport Nutr. Exerc. Metab. 22:347-352.

[7] Burke, E.R., and B. Ekblom (1984). Influence of fluid ingestion and dehydration on precision and endurance performance in tennis. Proceedings of the World Congress of Sports Medicine, Vienna, 1982. Curr. Top. Sports Med. p. 379-388.

[8] Rodriguez-Giustiniani, P., et al; (2022). Fluid and electrolyte balance considerations for female athletes. Eur. J. Sport Sci. 22:697-708.

[9] Notley, S.R., et al; (2019). Menstrual cycle phase does not modulate whole body heat loss during exercise in hot, dry conditions. J. Appl. Physiol. 126:286-293.

[10] Stachenfeld, N.S., C. Silva, D.L. Keefe, C.A. Kokoszka, and E.R. Nadel (1999). Effects of oral contraceptives on body fluid regulation. J. Appl. Physiol. 87:1016-1025.

[11] Buono, M.J., R. Claros, T. Deboer, and J. Wong (2008). Na+ [sodium] secretion rate increases proportionally more than the Na+ reabsorption rate with increases in sweat rate. J. Appl. Physiol. 105:1044-1048

[12] Kirkland, O. et al; (2021). Cellular dehydration acutely degrades mood mainly in women: a counterbalanced, crossover trial. Br. J. Nutr. 125:1092-1100.

[13] Dr. Frantisek Koziek, M.D., Ph.D., National Reference Centre for Drinking Water in Czech Republic. Chapter 12 Health Risks from Drinking Demineralised Water Published on www.who.int â 2004 Includes largest human study in history that linked low-TDS mineral deficiencies directly to major all-age diseases, birth and growth abnormalities.

[14] Functional Food Center, Dallas, TX, USA. Dr. Danik Martirosyan, Ph.D., is Founder of Functional Food Center (FFC) & Functional Food Institute (FFI) with over 800,000 readers composed of scientists, medical doctors, dieticians and nutritionists. Their combined network appears to be the largest body of experts that publish scientific articles read by millions of medical students and people on five continents. During the COVID pandemic in 2020, I presented via live Zoom “Molecular Hydrogen (H2) Plus Functional Foods, Herbs, Spices and Essential Oils Can Prevent or Treat Diseases, Viruses, Infections and Other Human Cell Invasions†to students and academics on continents attending online.

[15] © H2 WATER 4 LIFE (First Edition). AAA Water Ionizers. © Steven Clarke. 2005-25. All copyrights and other rights are reserved. https://h2water4life.org/ v8

*Upon written request, additional articles and studies can be provided.

FDA DISCLAIMER: Statements made have not been evaluated by the U.S. Food and Drug Administration (FDA). No 3rd-party product, therapy, suggestion, comment or method offered is approved by the FDA to diagnose, treat,cure or prevent any disease or condition. Content presented is compiled to provide research about complementary and alternative medicine (CAM) that may benefit the general public and has potential health benefits. Many conventional medical providers now work with CAM specialists and liaisons. If concerned, consult a licensed physician or board-certified healthcare practitioner before trying any of our tips, ideas, 3rd-party products, therapies, suggestions, comments or methods. Results usually vary depending on the individual.
FINAL COMMENTS: There are three conditions mentioned below. It is possible but UNLIKELY that we are at risk. Why? First, because two of them are relatively rare. Second, because our conventional healthcare providers would have informed us or a loved one of the diagnosis or performed surgery and placed us or our loved one on monitored, restricted water intake to ensure our or their kidney(s) could function safely.

1. Kidney failure. This is rare and includes having only one kidney due to a second kidney being removed by surgery. Estimates of current data indicate that it only affects about 800,000 Americans which equals .0024%.
2. Gastric anacidity (GA). Stomach produces little to no hydrochloric acid from its gastric juice and it remains above 4.5 pH. GA is also caused by gastric mucosal atrophy. There is some evidence that genetics may contribute to this issue. Antacid medication can provide short-term relief to help stomach lining have time to heal. However, long-term use can be very harmful.
3. Potassium excretion (Hyperkalemia). The body is unable to excrete potassium properly. It can be caused by kidney problems, medications that affect potassium homeostasis, and a small number of other conditions. Less than ¼% of Americans have this condition. Kidney failure is the most common cause.

Potassium supplements can interfere with certain medications such as ACE-inhibitors, diuretics or antibiotics. While two of the above (kidney failure and potassium excretion) may be rare, we should wait to drink ionized, H2 alkaline water or increase our intake of electrolytes if diagnosed with any of the above conditions. Please consult with a licensed physician or board-certified healthcare practitioner to determine if there is an amount of water and pH level of water along with a safe amount of specific electrolytes that our kidney(s) and body can safely process. They may advise us to only drink pH-neutral H2O water filtered at a kidney dialysis level each day. If our body is too acidic, they may advise us to drink small amounts of alkaline water filtered at a kidney dialysis level each day. Or, they may advise us to include drinking the same above waters with a safe amount of specific electrolytes each day. The physician or practitioner may also be concerned about our possibly slipping into dehydration and can kindly guide us on how to safely stay more fully-hydrated throughout the day.