Sports Hydration

Athletes often view sports nutrition as a way to bulk up muscle and keep endurance levels high, but staying hydrated is an important part of the equation, too. Sports hydration isn't as simple as just drinking more water, though; too much water can cause electrolytes to become diluted. Electrolyte imbalance symptoms include headaches, nausea, muscle twitching, and disorientation. These important minerals can be replaced with an electrolyte drink, coconut water, or other options discussed below.

Staying Hydrated = Water + Electrolytes

Electrolyte molecules are found throughout the body, in the blood, cells, and tissues. They help keep the body's fluids in balance both between and within cells, keeping the endocrine, neuromuscular, and excretory systems working smoothly.

Electrolytes are made up of the following minerals:

•sodium
•potassium
•chloride
•calcium
•magnesium
•phosphate
•bicarbonate

Sports hydration includes replacing these minerals, as well as water, after sweating. An intense or long workout, or exercising in warmer temperatures, will cause more sweating, so even more water and electrolytes will need to be replaced.

Electrolyte Imbalance Symptoms
When an athlete sweats, water is lost from the body, and electrolytes are, too. When the electrolytes are lost, the systems they help regulate are disrupted, which can lead to discomfort, illness, comas, or even death. Here are some of the early electrolyte imbalance symptoms to watch out for.


•dizziness or feeling lightheaded
•headache
•confusion
•muscle pain, cramping, or twitches
•dark urine
•thirst
•dry mouth

If any of these symptoms are experienced during or after exercise, the athlete must have an electrolyte drink to start replenishing his/her body. If the symptoms persist or are severe, consult a doctor.