Electrolytes - what are they and how do they contribute to proper body hydration?

If we want our body to function properly during any sporting activity, we should not underestimate sufficient hydration. Water makes up 80% of our body and 75% of our muscles, it is the environment in which countless chemical reactions take place and, last but not least, it is a carrier of various substances. These include minerals such as magnesium , sodium, potassium , calcium and also chlorides , which occur in our body in the form of electrolytes - i.e. solutions composed of a mineral and a liquid . Electrolytes are contained in our blood , urine and sweat . Increased sweating during physical activity leads to the loss of these electrolytes along with water from the body. A lack of water and electrolytes then negatively affects physical performance , muscle cramps and fatigue can occur. You will learn how exactly it all works and why it is necessary to ensure sufficient hydration, especially if you play sports, in the following article.

Summary:

1. The importance of hydration : water makes up a significant part of our body and muscles, it is used for many chemical reactions and is a carrier of various substances, especially minerals. Lack of hydration can negatively affect physical performance, cause muscle cramps and fatigue;
2. Role of Electrolytes : Electrolytes are ionized minerals that transmit electrical signals in the body. The main electrolytes include sodium, potassium, magnesium, calcium, chloride, and phosphorus. These substances are crucial for many bodily functions, especially during physical activity;
3. Electrolyte replenishment : during intense sporting activities such as marathons or triathlons, replenishing electrolytes during activity is essential. There are many products that can help with this replenishment, including isotonic drinks, endurance gels, salt tablets and coconut water;
4. Optimal fluid intake before, during and after physical activity : it is important to properly hydrate before, during and after sports activity, with the amount recommended based on body weight and activity intensity. Proper hydration can significantly improve sports performance and reduce the risk of dehydration and muscle cramps;
5. Individual hydration needs : The amount of fluid an individual needs can vary depending on a number of factors, including activity intensity, environmental conditions, and body weight. It is important to find the optimal amount of fluid needed for individual needs and practice consuming it during workouts.

Is hydration important?

Of course! Without water, our body simply cannot function. Even mild dehydration can disrupt the optimal fluid balance , which has a negative impact on physical performance . Our body tries to maintain the so-called homeostasis , i.e. the constancy of the internal environment , and manages water so that its intake and output are as balanced as possible . However, during prolonged physical activity, it is unable to maintain this balance, and if we do not replenish water sufficiently, dehydration occurs. We then feel weakness , fatigue , headaches , and possibly an irregular heartbeat. Given that electrolytes also leave the body with water through sweating, replenishing only pure water may not lead to an improvement in these conditions.

What is an electrolyte and what are the main things to think about?

I want to supplement electrolytes, so I reach for a product in the form of powder or tablets, those are electrolytes, right? Not quite , an electrolyte is not a mineral itself. Electrolytes are solutions of ionized minerals (minerals with an electrical charge) and a solvent, you can find this mineral in food supplements , it becomes an electrolyte and after dissolving in a polar solvent and one of such solvents is water in your body . The resulting solution then conducts electrical impulses in our body , which is how nerve signals are transmitted . Without us noticing it, an electric current constantly passes through our body. And which elements make up the most important electrolytes in our body? These are the following:

1. Sodium helps maintain proper fluid balance, regulates blood pressure, and aids nerve and muscle function.
2. Potassium helps regulate fluid balance, aids in muscle contraction and nerve function, and may help reduce muscle cramps.
3. Magnesium is important for muscle and nerve function and energy production.
4. Calcium is essential for muscle function and nerve transmission.

Also worth noting:

• Chloride helps regulate fluid balance and maintain proper blood pH.
• Phosphorus is important for energy production and muscle and nerve function.

These minerals are especially important for anyone who does longer physical activities , such as half marathons, marathons , cycling or triathlons . They are more likely to Since these athletes may experience electrolyte depletion , it is more than appropriate not to wait until after the activity is over to replenish electrolytes and to replenish them during the activity .

Here are general guidelines for replenishing electrolytes per hour of physical activity: we chose running , cycling , and triathlon as the three most demanding activities where your body loses the most electrolytes due to intensity and sweating.

The most effective sources of electrolytes during physical activity are:

• Isotonic drinks
• Endurance gels
• Salt tablets ("salt caps") or electrolyte tablets
• Coconut water
• Banana

Tip: Pay attention to what you buy. Not every product on the market contains all electrolytes at once . This is especially true for sports drinks. We recommend reading the nutritional information and composition before buying.

How much to drink before activity: start ahead

Hydration before physical activity is also essential for achieving maximum performance and reducing the risk of dehydration. The amount of fluid needed before physical activity varies depending on your weight, the duration and intensity of the activity, and external factors such as temperature and humidity. However, a general rule of thumb is to drink 5-7 milliliters of fluid per kilogram of body weight at least 4 hours before activity. Drink an additional 2-3 milliliters of fluid per kilogram of your body weight 2 hours before activity. This will ensure that you enter your race or training session adequately hydrated.

How much to drink during a long run or bike ride?

The American Council on Exercise (ACE) generally recommends drinking approximately 17.5-21 oz of water or a sports drink with electrolytes 2-3 hours before exercise, and then another 7.5-11 oz of water or a sports drink every 10-20 minutes during the race or workout. However, keep in mind that the amount of fluid your body needs during an hour of physical activity can vary depending on factors such as activity intensity (BPM, total duration, etc.), environmental conditions (temperature, humidity, climate, etc.), and individual parameters such as body weight and sweat rate. General guidelines for fluid replacement during a long run or bike ride, according to the National Association of Athletic Trainers (NATA), should be as follows:

Tip: If you drink more than you really need, you may experience a rapid heart rate and an uncomfortable feeling in your stomach that can turn into abdominal pain and force you to slow down or stop altogether. Yes, water stations during half marathons and marathons can be very tricky. Our personal advice is: find the optimal amount of fluids you really need and practice drinking them during your workouts.

How much to drink after training or a race?

Try to drink the recommended amount of fluids immediately after your activity and continue drinking at regular intervals until you feel well-hydrated. Don’t worry, your body will tell you when to stop. Consuming carbohydrates and protein within 30 minutes to an hour after exercise can help the recovery process and support muscle repair and glycogen formation. The volume, timing and composition of your post-exercise drink will again vary depending on your weight, the length and intensity of your activity and the weather. However, as a general guideline, the following table should be followed.

Tip: If you’re not a fan of sports drinks or aren’t hungry right after a race (which is our case), try coconut water . It’s best enjoyed chilled, as it will refresh your body and give you everything you need to feel better after a race or a tough workout.

Alcohol before a race or training session

Do you just want to "boost" yourself a little for your upcoming race or to relieve nervousness? It's better to skip alcohol for this purpose . Drinking alcohol the night before a race can have a negative impact on your overall performance due to:

• Dehydration
• Reduced regeneration abilities
• Sleep disturbance

Alcohol is a diuretic, which causes your body to lose fluids more quickly, leading to dehydration. Consuming alcohol the night before a race or training session could negatively affect your performance.

Alcohol also reduces the body's ability to recover from physical exertion and has other negative effects. It can cause inflammation and oxidative stress in the body, which slows down the regeneration of muscles and tissues. Alcohol also impairs the body's ability to absorb nutrients, especially minerals . This is because it interferes with the production of vasopressin, a hormone that helps control fluid balance in the body . Without enough vasopressin , the kidneys transfer water directly to the bladder, which can lead to increased urination during the night and therefore increased fluid and electrolyte losses.

Alcohol consumption can disrupt the quality of sleep , which is crucial before a race or training session . Although many people believe that alcohol has a positive effect on their sleep because they fall asleep more easily after drinking , this is not the case. Alcohol impairs the body's ability to achieve deep sleep , known as rapid eye movement ( REM ) sleep. REM sleep is essential for regenerative processes in the body , such as muscle healing and memory consolidation. Lack of REM sleep will cause poor recovery and increased fatigue , which will negatively affect any athletic performance.

Resources:

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