What exactly are electrolytes?

Mardi, Mars 26, 2013 - 16:00

Electrolytes are electrically charged particles that help the body function normally. The importance of electrolytes in the human body is so great that we quickly react to an electrolyte deficiency. Athletes in particular are susceptible because electrolytes are depleted during perspiration.

Some of the more familiar electrolytes include potassium, calcium, magnesium and sodium. These minerals are responsible for regulating nerve and muscle function, blood pressure, and hydration and fluid distribution in order to keep your body functioning properly and performing at its best.

How do you ensure your body has sufficient electrolytes before, during and after a training session or competition?

Consume foods that have higher concentrations of the vitamins and minerals your body needs, such as:

Potassium - bananas, spinach, white beans, dried apricots and squash
Calcium - dairy products such as yogurt and milk
Magnesium - green leafy vegetables, lentils, beans, brown rice and oatmeal
Sodium - ramen noodles, olives, pickles or crackers

Drink adequate amounts of water, 8 - 9 glasses per day (more if exercising in humid conditions)

Supplement with sports drinks or electrolyte powders - only consume after long bouts of heavy endurance training of 90 minutes or more

Do I need to worry about sodium replacement?

It depends on how much you sweat, how hot it is, humidity, and how long and how hard you are
working out. When you exercise, you lose some sodium from sweat, but you are unlikely to deplete your body's stores. Keep in mind that many health organizations recommend reducing sodium intake because the typical North American diet contains more sodium than the average person requires.

Assume that the more you exercise, the more fluids and nutrients you are going to have to replace. Every person is different, with varying levels of fitness and physical activity. Most regular exercisers and athletes use nutrition guidelines to start out and from there, experiment to find out what works best for them.

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