Electrolytes 101 : Tout ce que vous devez savoir sur les compléments d'électrolytes

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Updated October 06, 2025

Article written by Organika Health
Electrolytes 101: Everything you need to know about electrolyte supplements - Organika Health Products

Vous avez peut-être entendu parler des électrolytes dans les boissons pour sportifs, et vous connaissez même certaines des options naturelles disponibles. Mais que font réellement les électrolytes et que devez-vous rechercher dans une boisson électrolytique ou un complément d'électrolytes ?

Que font les électrolytes ?

Les électrolytes sont un groupe de minéraux - dont le magnésium, le sodium et le potassium - qui aident à conduire l'électricité dans le corps. Ils sont essentiels à la quasi-totalité des activités de l'organisme : contraction musculaire (comme le cœur), régulation du pH, hydratation et contrôle du fonctionnement du système nerveux.

Pourquoi les électrolytes sont-ils importants ?

Les électrolytes sont essentiels à notre survie, pourtant nous pouvons facilement en perdre par l'urine et la sueur. La surconsommation de boissons diurétiques telles que le café, l'alcool et les thés caféinés peut également réduire nos niveaux d'électrolytes dans le corps.

Cela devient particulièrement problématique lorsque nous sommes malades, car nous perdons également des électrolytes lorsque nous vomissons ou avons la diarrhée.

Pourquoi les électrolytes sont importants

Symptômes d'un faible taux d'électrolytes

Il est plus courant d'observer des symptômes extrêmes de faibles niveaux d'électrolytes chez les athlètes ou les personnes qui suivent un régime cétogène (indice : la grippe cétonique peut être mieux gérée par une supplémentation en électrolytes). Cependant, il existe des symptômes communs que beaucoup d'entre nous ressentent et qui peuvent indiquer une déshydratation ou un faible niveau d'électrolytes, notamment :

  • Fatigue
  • Maux de tête
  • Vertiges
  • Nausées (avec ou sans vomissements)
  • Tremblement
  • Sécheresse de la bouche et de la peau
  • Faiblesse musculaire
  • Articulations raides et douloureuses

Les symptômes plus graves de la carence en électrolytes sont les suivants :

  • Changement de l'état mental, tel que confusion, délire, léthargie, hallucinations.
  • Mauvaise élasticité de la peau
  • Fréquence cardiaque rapide
  • Yeux enfoncés

Si vous ressentez ces symptômes, veuillez consulter immédiatement un médecin.

Symptômes d'un manque d'électrolytes

 

Quand prendre des électrolytes

En général, les électrolytes peuvent vous aider à atteindre vos objectifs quotidiens en matière d'hydratation, en particulier lors des journées chargées où il est difficile de se souvenir de boire de l'eau. Vous pouvez vous passer de la troisième tasse de café et prendre des électrolytes - vous pourriez même trouver cela plus énergisant !

Voici d'autres moments où vous pouvez envisager de prendre des électrolytes :

  • Lorsque vous avez été exposé à la chaleur pendant une période prolongée (pensez aux aventures estivales !).
  • Si vous avez bu un peu trop d'alcool un soir
  • Si vous faites des exercices de haute intensité
  • Si vous suivez un régime cétogène ou pauvre en glucides, ou si vous pratiquez régulièrement le jeûne
  • Si vous souffrez de la grippe ou d'une diarrhée sévère.
  • Si vous ressentez une fatigue musculaire plus importante que d'habitude sans que votre consommation quotidienne d'eau ait changé.

Quand prendre des électrolytes

Comment reconstituer les électrolytes

Tout d'abord, commencez par l'alimentation. De nombreux légumes et fruits peuvent vous apporter du magnésium et du potassium, ainsi que du sel marin pour favoriser la production de sodium.

Mais pour de nombreuses personnes, ce n'est pas suffisant. Un complément avec un mélange d'électrolytes, comme Electrolytes + Enhanced Collagen™, peut vous apporter ces minéraux essentiels.

Quelle est la meilleure boisson électrolytique ?

Pendant des années, nous avons opté pour des boissons électrolytiques bourrées de sucre - quelqu'un d'autre se souvient de l'époque où l'on choisissait sa boisson sportive sucrée de sa couleur préférée pour le tournoi de football ? Cependant, voici quelques conseils pour vous assurer de choisir le meilleur électrolyte pour vos objectifs de santé :

Assurez-vous qu'il est sans sucre

Alors que le glucose est important pour de nombreux athlètes professionnels, de nombreux adeptes du fitness peuvent se contenter de consommer des glucides provenant de sources alimentaires complètes avant et après l'entraînement.

Recherchez une teneur en sodium plus élevée

De nombreuses personnes se méfient du sodium, car on nous a dit qu'il pouvait entraîner des problèmes cardiovasculaires. Cependant, des études montrent qu'un faible apport en sodium peut avoir le même effet. La poudre Electrolytes + Enhanced Collagen™ contient 440 mg de sodium par portion, ce qui est connu pour soutenir les muscles endoloris.

Comme indiqué précédemment, cela est particulièrement important pour les personnes qui suivent un régime pauvre en glucides ou cétogène, qu'elles fassent régulièrement de l'exercice ou non.

Vérifiez la teneur en magnésium

Il est toujours utile d'avoir du magnésium dans un mélange d'électrolytes pour faciliter la récupération après l'entraînement. Le citrate de magnésium peut être idéal, surtout si vous avez affaire à des crampes musculaires. Electrolytes + Enhanced Collagen™ en poudre contient 60 mg de magnésium par portion.

Sans colorants ni conservateurs ajoutés

Recherchez des colorants naturels, en particulier ceux qui ajoutent à la valeur nutritionnelle du produit, comme la poudre de betterave rouge !

    Aujourd'hui, les boissons électrolytes sont plus savantes que jamais, elles ne se contentent pas de soutenir vos besoins en minéraux, mais adoptent une approche globale du corps. Electrolytes + Enhanced Collagen™ combine des nutriments comme la vitamine C, qui est excellente pour soutenir la réparation des tissus, plus 5 g de collagène hydrolysé d'origine végétale par portion pour un soutien supplémentaire des articulations. De plus, vous bénéficiez de tous ces avantages, sans les ingrédients moins idéaux comme le sucre, les conservateurs et les colorants artificiels.

    Boutique Electrolytes + Enhanced Collagen™
    Article written by Organika Health

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