The role of electrolytes in endurance sports

The role of electrolytes in endurance sports

The speed read: electrolytes are critical for peak performance

Electrolytes play a vital role in maintaining hydration and performance during endurance sports. You should focus on consuming electrolyte-rich beverages before, during, and after exercise to replace losses effectively. By understanding your individual needs and adjusting intake accordingly, you can optimise your performance while minimising the risk of dehydration and related complications. My Experience is to take about 20mg of high-grade electrolytes per hour of training in cold environments and about 80mg in hot environments where you sweat a lot.

The starting point: electrolytes perform three essential tasks in your body

Electrolytes are crucial for maintaining fluid balance, muscle function, and overall performance during endurance activities. Understanding their importance and how to effectively replenish them will significantly impact your athletic performance.

Electrolytes support three important functions:

  • Fluid Balance: Electrolytes, particularly sodium and chloride, help regulate the osmotic balance of fluids in your body. This is essential for maintaining hydration levels, especially during prolonged exercise where significant sweating occurs.
  • Muscle Function: Sodium, potassium, calcium, and magnesium are vital for muscle contraction and nerve signaling. An imbalance can lead to muscle cramps, fatigue, and impaired performance.
  • Performance Enhancement: Proper electrolyte balance can help you delay fatigue, maintain plasma volume, and reduce the risk of heat-related illnesses during endurance events.

The issue: unmanaged electrolyte loss will not only impact your performance significantly but can be harmful to your body

Electrolyte Losses During Exercise

During intense or prolonged exercise, you will lose substantial amounts of electrolytes through sweat. Sodium is lost in the greatest quantities, but potassium and magnesium are also depleted. It is estimated that you can lose about 1-2% of their body weight in fluids during exercise, which translates to a significant loss of electrolytes if not properly managed.

Proper hydration and electrolyte balance are vital for both performance and health. Athletes who hydrate too little or take in too few electrolytes can experience:

  • Dehydration which leads to reduced performance, fatigue, impaired focus, and heat illness.
  • Electrolyte Imbalance which causes muscle cramps, weakness, dizziness, and can affect heart function.
  • Hyponatremia which refers to low sodium from excessive water intake, leading to nausea, headaches, confusion, and in severe cases, seizures.
  • Slowed Recovery by impairing muscle recovery and weakens immune function.
  • Kidney Issues. Dehydration increases the risk of kidney problems, including kidney stones and, in extreme cases, rhabdomyolysis.

The ‘so what’: how I think about electrolyte intake

You need to plan your electrolyte intake before, during and after the exercise.

  • Before Exercise:
    • You should aim to consume about 500 mL of a carbohydrate-electrolyte solution aprox. 2 hours prior to an event. You can dissolve one gel of Pureformance race_fuel reimagined 30.2 in water and drink it
  • During Exercise:
    • For activities lasting longer than 1 hour, I recommend to consume a beverage containing 30g to 90g of carbs along with 20mg of electrolytes in cold, low sweat environments and 80mg of electrolytes in warm (above 22° Celsius), sweaty environments. We designed truefuels to contain all the electrolytes that matter and of course the highest grade quality ones. 
  • After Exercise:
    • Post-exercise hydration should focus on replenishing lost fluids and electrolytes based on sweat loss. A general guideline is to drink 500-750ml ****of fluid for every half-kilo lost during exercise.

Sources:

[1] Kenefick, R.W. Rehydration during Endurance Exercise: Challenges, Research, and Practical Applications. Current Sports Medicine Reports, 2021. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8001428/

[2] Maughan, R.J. et al. Fluids and Hydration in Prolonged Endurance Performance. Sports Medicine, 2004. Available at: https://pubmed.ncbi.nlm.nih.gov/15212747/

[3] Jeukendrup, A. Are Electrolytes Important for Athletes? Mysportscience. Available at: https://www.mysportscience.com/post/are-electrolytes-important-for-athletes

[4] Johns Hopkins Medicine. Sports and Hydration for Athletes: Q&A with a Dietitian. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes

[5] BridgeAthletic. The Importance of Electrolytes for Athletes. Available at: https://blog.bridgeathletic.com/electrolytes-for-athletes

[6] STYRKR. What Are Electrolytes? Benefits for Endurance Athletes. Available at: https://styrkr.com/en-us/blogs/training-and-nutrition-hub/what-are-electrolytes

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