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