Vigorous exercise and warm/hot weather induce sweat production, which contains both water and electrolytes. Daily water (4-10 L) and sodium (3500-7000 mg) losses in active athletes during hot weather exposure can induce water and electrolyte deficits. Both water and sodium need to be replaced to re-establish "normal" total body water (euhydration).
Electrolytes—mainly sodium, potassium, calcium, and magnesium — are minerals that play a critical role in fluid balance, blood pressure, muscle contraction, and hormone regulation in the body. Electrolyte imbalances primarily happen when you lose body fluids, so when you sweat while running, you are losing not only water but also electrolytes.
Here are some ways to ensure you’re properly replenishing fluid loss after a tough workout. 1. Set yourself up for hydration success before and during your workout. One of the best ways to
Athletes should consume electrolyte drinks before, during, and after the workout. Adequate hydration involves a great deal more than just taking in some water. Especially with high- intensity workouts, it is important to replenish electrolyte loss and maintain a sufficient electrolyte balance.
Electrolytes lost during short runs are easily replaced by the minerals/electrolytes found in Carrie’s regular diet. Long runs on the weekend (one to four hours): Electrolytes are important before, during and after Carrie’s long runs because she is a “salty sweater” and has a history of muscle cramps. While generally mild electrolyte deficiencies are pretty benign, moderate/severe abnormalities can cause many life-threatening conditions, including cardiac arrhythmias, seizures, muscle paralysis, and much more. So please, replace those dang electrolytes. Before we move on and review electrolyte supplementation, I want to give a small disclaimer.
It is important to continue to consume water before, during and after exercise to avoid dehydration as much as possible. Figure 10.4.1 10.4. 1: Dehydration Effect on Exercise Performance. Image by Allison Calabrese / CC BY 4.0. During exercise, thirst is not a reliable short term indicator of the body’s needs as it typically is not enough to
