Why Stay Hydrated?

o Without adequate hydration your body will not effectively metabolize or absorb food nutrients. Water is what carries the majority of food-based nutrients into the blood stream.

o Optimal physical and mental processes are impaired due to lack of oxygen when the body is in any state of dehydration. This is to say that water tends to be the delivery system for oxygen carried in the blood stream. When hydration is not at its peak the body will have a decreased capacity for oxygen transport, resulting in diminished performance.

o Optimal muscle recovery is impaired due to hydration levels that are below the ideal level. Protein synthesis resulting in post activity muscle repair and growth is impaired by the oxygen and nutrients lacking during a state of diminished hydration.

o If you dehydrate a muscle by as little as 3%, you can cause a loss in contractile strength of about 10%, not to mention an 8% loss in speed.

An Electrolyte Balance

The term electrolyte refers to the various salts in the body, which are comprised of cations (positively charged) and anions (negatively charged), collectively known as ions. These ions are distributed throughout the fluid compartments of the body, where they regulate the electrical functions of the body, such as the central nervous system, cardiac muscle contraction, skeletal muscle contraction and neural function etc.

Sodium Chloride and Potassium Bicarbonate are examples of two of the most common salts used by your body to regulate your electrolyte balance. The following is a breakdown of how these salts are separated within the body for electrical function.

Sodium Chloride - (This Salt Is An Electrolyte That Is Mainly Extra Cellular)

Sodium = Positively Charged Extra Cellular Ion (Cation)

Chloride = Negatively Charged Extra Cellular Ion (Anion)

Potassium Bicarbonate - (This Salt Is An Electrolyte That Is Mainly Intra Cellular)

Potassium = Positively Charged Intra Cellular Ion (Cation)

Bicarbonate = Negatively Charged Intra Cellular Ion (Anion)

Extreme examples of what can happen with an imbalance of electrolytes include cardiac arrhythmia (due to elevated potassium levels) or paralysis (in the case of decreased intra cellular potassium levels), while excessive extra cellular sodium levels can lead to nausea and fluid retention.

Electrolytes = A Great Body

Most of us know that drinking water is important for staying in good shape. However, I know a lot of people that worry about drinking too much water and eliminating excess natural salt from their body when they have to rush to the washroom every 30 minutes.

Now it is possible to drink too much water, if you consume gallons per day and cut all the salt out of your diet, though this is not a likely situation for most people. All things considered then, what exactly is the right amount of water, how do we keep our electrolyte levels balanced in the process and what are the benefits of all this?

Maintaining and restoring electrolyte balance is best done through consuming unprocessed foods, with natural salt levels, and high potassium foods, such as bananas, kiwi, oranges, peaches, potatoes, dried beans, tomatoes, and wheat bran.

Sports Drinks Give Electrolytes AND Water

Not only do certain sports drinks provide you with adequate amounts of the most important electrolytes, they also provide water necessary for rehydration. Sodium and chloride are the minerals you lose most through sweat. Ensuring your sports drink includes sodium chloride in addition to other electrolytes such as potassium chloride, magnesium and calcium, helps take the guesswork out of consuming the necessary amounts of electrolytes.

As a rule of thumb, typical athletes should be consuming 4-8 fluid ounces of water every 20 minutes. Factors that influence your fluid intake are body mass, your body's tolerance, how hot it is and your sweat rate. What you want to consider is the amount of sodium in your chosen sports drink. The normal range is approximately 20-60mg per 100ml, and is vital when participating in any physical activity lasting more than one hour.

Repalce Your Electrolytes Quickly!

Among the electrolytes dispersed when we sweat, sodium is the most relevant, as well as water levels. As a result of losing water more rapidly than we lose electrolytes, the need for replacing lost minerals during shorter periods of exercise is not as critical as it would be during longer endurance activities.

When participating in longer workouts or more strenuous activity, your body can become depleted in both sodium and other electrolytes. If these levels fall too low, you may begin having important loss of neuromuscular function. In these particular circumstances, it becomes vital to replace these lacking electrolytes, otherwise you could find your body beginning to shut down.

It's important to replace fluid levels as well as electrolytes as soon as possible. Even if you don't feel thirsty, it is still imperative to replenish what has been lost. Fortunately, it isn't hard to achieve this balance. Drinking a healthy sports drink may be the most efficient source of replenishment.

Electrolytes Increase Performance

Electrolytes are minerals found in your body. They are broken down into smaller particles called ions when they are dissolved in water. The main purpose of electrolytes is to regulate fluids in the human body. This helps balance blood pH. They create the electrical impulses required for all types of physical activity, including neuromuscular communication.

If you are eating a well-balanced diet, you will likely initially receive adequate amounts of electrolytes. When they are consumed, electrolytes will separate into a mixture of positive and negative ions. They then become charged either by the ions found in the water inside the bloodstream or the surrounding cells.

At this point, water serves as a conductor, which allows the ions to find their way to the cell membranes, carrying fluid, nutrients and waste. This process will then trigger nerve impulses along with muscle function. It allows the ions in the bloodstream to neutralize various waste acids found in the blood.

If hydration and electrolyte levels are balanced, normal physical functions won't be an issue. However, exercise will affect a shift in these levels. Electrolytes become more concentrated resulting in their depletion over time. This can hinder the performance of athletes, and in extreme cases, can result in serious medical conditions.

When to Replace Electrolytes

Electrolyte replacements are most needed after 60-90 minutes of exercise. This level of exercise generally leads to the greatest loss of electrolytes through sweating. The ideal way to replace electrolytes is to do so slowly. Replacing them too quickly and in high concentrations, like those found in many sports drinks, can lead to cramping and bloating as it is a shock to your system. You should also avoid electrolyte drinks that contain sugars and carbohydrates.

It is no secret that good hydration is important for our body to work at its peak. However, simply drinking water will not achieve the best level of hydration. Electrolytes are necessary for our system to maintain the proper balance of water and minerals. The best electrolyte drinks should not contain unnecessary sugar, colors or flavors. They should also be complete formulas which include often neglected electrolytes like magnesium and chloride.

Sports Drinks to Supplement Water

Fortunately, there are a lot of sports drinks on the market today that claim to replenish electrolytes. Unfortunately, they do not contain all the necessary minerals to replenish our electrolytes and they often contain undesirable ingredients such as sugars, artificial flavorings and colors. Electrolytes are much more than just sodium and potassium, which are the ingredients in most sport drinks. To properly maintain hydration we also need magnesium and chloride. Magnesium is important because it helps our muscles recover from strenuous exercise. When magnesium is low, it can cause painful muscle cramps. Since we typically need electrolytes after intense exercise, an electrolyte replacement should include magnesium for the maximum benefit.

Sweating also causes the loss of a number of trace minerals which our body needs in small quantities. An ideal electrolyte replacement should contain some trace minerals as a supplement. This allows you to replace these important nutrients while drinking your water.

You Need More Than Water

A lot of awareness has been created on the need to stay hydrated. We are bombarded with media messages regarding drinking plenty of water every day. What many people do not realize, however; is that drinking water alone will not ensure that you stay hydrated. Hydration is a much more complex process than simply replacing lost water. To stay properly hydrated requires that we replace both water and electrolytes.

Electrolytes are simply various minerals that when dissolved in water change its properties. One of these properties involves the conduction of electricity. You may remember from science class that pure water does not conduct electricity. When minerals are dissolved in the water, however, they allow the water to conduct electrical pulses. This is necessary for our body to work. Electrolytes are necessary for our nerves to conduct electrical pulses throughout our body.

To function properly, our cells need the right amount of water. The membrane of our cells acts as a gatekeeper allowing just the right amount of fluid in or out of the cell. Electrolytes are necessary for the membrane to function this way. Without them, the cell might take on too much water.

Runners Need Electrolytes

Many electrolytic drinks now on the market aim to restore lost sodium and potassium in particular, in addition to supplying energy. It is recommended that you drink 100-200ml every 20 minutes of a long race. Some races will automatically supply electrolyte drinks, but it is a good idea to test out a drink you like on shorter races and training, and then bring it to the longer races.

If you don't like any of the electrolyte drinks, you can perhaps test out your own combination with fruit juice and/or sugar mixed with water to keep a 4-8% carbohydrate content, mixed with a high-potassium salt such as LoSalt. Electrolyte replacers such as Dioralyte mixed with water can also be a substitute. One marathon, the Self-Transcendence Marathon in New York, handed out cell salts and dulse seaweed to runners. Dulse seaweed contains the salt balance most easily digested by the human body: just chew it for a couple of minutes and wash it down with some water. Cell salts as the name suggests also contains the mineral balance found in the cells; however again it is best to test during training before using the race as they disagree with some stomachs.

Loss of Electrolytes

In any race longer than the half-marathon, much of the body's natural mineral salts are lost due to sweating. If not properly replaced, their lack can bring on an increased risk of dehydration, cramp and slow peak performance and recovery time. The main minerals to watch are sodium, potassium, magnesium and calcium:

Sodium is essential for the body's uptake of water, and too low a sodium concentration in the body can be very dangerous. Slower marathoners and ultramarathoners need to worry about sodium intake more than faster runners as they are out on the course for longer.

Potassium deficiency is a factor in causing lactic acid cramps and can also exaggerate the effects of not ingesting enough sodium. Fresh fruit - particularly bananas - are a great source of potassium; one banana contains five times as much potassium as a mineral supplement.

Magnesium plays a crucial role in regulating cellular body mechanisms, and keeping your magnesium levels up in your diet can help you recover quicker from races. Magnesium loss during races may also be a factor in cramping.

Calcium loss over a long period of training can lead to an increased risk of cramping during intense activity. However, balanced dietary habits should take care of this problem.

Fighting Dehydration

It is important to replace fluids lost when exercising, but drinking pure water exclusively isn't always the safest choice for those who participate in very strenuous or long-duration exercise. When significant amounts of fluid are lost through high-intensity exercise, just replacing water can lead to a chemical imbalance in the body and deficiencies in electrolytes (hyponatremia). Sports drinks, like Vitalyte, can help restore electrolytes. These drinks should contain carbohydrates, sodium, and some potassium. The electrolytes in our body include sodium, potassium, chloride, calcium and phosphate, but sodium is the substance of most concern when replacing fluids lost through exercising. Electrolytes are essential for proper organ function. The loss of electrolytes may contribute to dehydration headaches. It is imperative that you take in the proper balance of water and electrolytes, especially during exercise.

How do you prevent dehydration? Drink plenty of fluids, especially before, during, and after exercise. Sports drinks can encourage active people to drink more fluids because they are flavored and are higher in sodium. Avoid caffeine and alcohol because both will cause dehydration. Avoid carbonated beverages because the carbonation may cause bloating or a feeling of fullness and prevent adequate consumption of fluids. For most of us, being aware and prepared is the easiest way to prevent dehydration from occurring.

Athletes Need Electrolytes for Hydration

Did you know that by the time you are thirsty you are already dehydrated? Dehydration, as little as a 2% loss in fluid, negatively impacts your body and your mind. Dehydration can cause confusion, irritability, constipation, drowsiness, fever, and thirst More signs and symptoms of mild to moderate dehydration include dry, sticky mouth, muscle weakness, stiff joints, headache, dizziness, lightheadedness, nausea, cramping, decreased urine, cool extremities, slow capillary refill, and sunken eyes. You can usually reverse mild to moderate dehydration by increasing your intake of fluids.

For athletes or those with physical jobs, the inability to perform and focus as a result of mild dehydration may increase the risk of injury. Athletes and those with physical jobs may suffer a loss of performance of up to 30%. They may experience flushing, low endurance, rapid heart rates, elevated body temperatures, and rapid onset of fatigue. It is imperative that you drink enough fluid before, during, and after your workout or work shift.

Severe dehydration is the loss of 10-15% of body fluids and is a life-threatening condition that requires immediate medical care. The signs and symptoms of severe dehydration include extreme thirst, irritability and confusion, very dry mouth, dry skin and mucous membranes, lack of sweating, little or no urination, any urine that is produced will be dark yellow, sunken eyes, shriveled and dry skin, rapid heartbeat, fever, coma, and even death. Dehydration of any kind will not correct itself