What it is:
Electrolytes are critical for the body's physical, cognitive, and metabolic functions as they are minerals that carry an electrical charge. Dissolved in the body's fluids, they dissociate into positive and negative ions, which conduct electricity and enable critical physiological processes. A balanced intake of whole foods and fluids is enough to replenish the electrolytes lost throughout our day-to-day.
However, for athletes, maintaining a balance of electrolytes requires a bit more focus as high amounts are lost through sweat and urine. In order to sustain performance, prevent dehydration, and avoid complications like muscle cramps or heat-related illnesses, replacing electrolytes may need supplementary assistance.
The main electrolytes in the human body include:
Sodium (Na⁺) – Regulates fluid balance, blood pressure, and nerve function.
Potassium (K⁺) – Important for muscle contraction, including the heart, and maintaining cell function.
Calcium (Ca²⁺) – Crucial for muscle contractions, nerve signaling, and bone health.
Magnesium (Mg²⁺) – Involved in muscle and nerve function, as well as energy production.
Chloride (Cl⁻) – Helps maintain fluid balance and is part of stomach acid (HCl).
Bicarbonate (HCO₃⁻) – Helps maintain the body's pH balance.
Electrolytes are essential for maintaining fluid balance, transmitting nerve signals, contracting muscles, and regulating cell chemical reactions.
Purported claims:
Some common claims made regarding electrolytes:
Enhance the body's ability to absorb and retain water.
Sodium, potassium, magnesium, and calcium may prevent or diminish muscle cramps.
Sustain energy levels and delay fatigue by supporting nerve function, muscle contraction, and fluid balance.
Faster recovery and replenishment
What the science says:
Maintaining the balance of electrolytes to water is critical in everyday life and in physical exerting activities. Both overhydration (diluting the blood with too much water, e.g. Hyponatremia), and excessive electrolyte intake can unbalance the system and cause extreme issues such as high or low blood pressure, weakness, fatigue, palpitations, nausea, diarrhea, and many other symptoms. Maintaining homeostasis within the body is vital.
The American College of Sports Medicine 1996 report states that per hour of exercise, athletes lose ~800mg of sodium, 195mg of potassium, 20mg of calcium, and 10mg of magnesium in their sweat. This is still a good baseline to determine your needs however, tailoring your electrolytes may be one way to get that extra edge during an endurance race.
Sodium
Sodium is a crucial area to focus upon due to theories that an electrolyte imbalance, may contribute to the development of muscle cramps (EAMC) and other sports-related issues.
The International Society of Sports Nutrition recommends between 300 - 600mg of sodium per hour of endurance performance. If your face or shirt has a fine white residue and you look like a salt-lick after training, you may be a high-sodium sweater and need higher levels of replacement, ~1000mg per hour. However, the evidence is not strong that this is required and may even hamper some individuals. Some theories contradict the heavy salt appearance and elucidate that if you’re consuming high amounts of sodium, you’ll be expelling high amounts, leading to the salt-lick look.
The inconclusive evidence is due to the complexity of how our bodies process sodium. We have our immediate response renal system, where the kidneys regulate and maintain sodium balance. It is a complex feedback loop of hormones and reabsorption.
Sweat glands, on the other hand, produce sweat in response to various stimuli such as heat, exercise, stress, or hormonal changes. The output and intake are, therefore, dependent on many factors, from genetics, and environmental triggers, to perceived mental needs.
Therefore, in extreme conditions, it is best to rely on a mixture of experience (e.g. training/trial intake) and expert-recommended plans, such as through your Apeiron Life Nutrition Advisor.
Action: Trial 300 - 600mg of sodium per hour of endurance and alter based on perceived needs.
6g salt (1 tsp) = ~2,300 mg of sodium.
Potassium
The balance between sodium and potassium ensures that cellular levels are properly maintained as they oppose each other. Their balance is crucial for proper fluid regulation, nerve transmission, and muscle function. Per hour of a race, ~195mg is required. One medium banana holds ~400mg of potassium and ~27mg of magnesium. Therefore a 4-hour race should be covered if you consume ½ a banana every hour. Or per 240g (1 cup) of coconut water, there is ~600mg of potassium, 252mg of sodium, 60mg of magnesium.
When selecting the items to fuel your race, consider not just the carbohydrates but also the electrolytes within the package. Some gels/blocks have low sodium levels, and you may require extra items such as salt tablets or electrolyte powder.
You can consume foods high in electrolytes:
Sodium – Brined pickles, pickle juice, or seaweed.
Potassium – Bananas, avocados, or sweet potatoes
Calcium – Canned fish (with small bones), kale, and dairy
Magnesium – Flaxseeds, pumpkin seeds, and almonds
Make your own electrolyte powders: LMNT Raspberry Salt
INGREDIENTS (serves 1):
16–32 oz water
2,500 mg sodium chloride (for 1,000 mg sodium)
385 mg potassium chloride (for 200 mg potassium)
390 mg magnesium malate OR 265 mg di-magnesium malate (for 60 mg magnesium)
¼ cup whole raspberries
2 teaspoons lime juice
Dash of stevia, to taste
Or buy electrolyte mixes premade, such as LMNT drink mix, Salt Stick Fastchews, Elete drops, or Nuun tablets.
However you want to rehydrate and re-up your electrolytes is fine, just make sure you’re doing it in the correct quantities. Speak with your Apeiron Life Client Advocate if you want a Dietitian to determine your optimal program.
Our take:
While a balanced diet usually provides sufficient electrolytes, athletes need to pay special attention to their intake due to the significant loss through sweat and urine during physical activity, which can lead to dehydration and muscle cramps. Essential electrolytes include sodium, potassium, calcium, magnesium, chloride, and bicarbonate, each serving specific functions, such as regulating blood pressure and muscle function. If you participate in any sports or endurance endeavors, let your Apeiron Life team know so they can optimize your training nutrition and exercise program. Our experts can tailor your electrolyte intake to ensure optimal hydration and performance.
Will this benefit you?
Yes, knowing your requirements is essential to endurance training.
Still curious to try it? If you do, here’s what to keep an eye on:
Per hour minimum need:
Carbohydrate = 60g of carbs. Therefore, ~every 20min (20g to 35g)
Sodium = 600mg
Potassium = 195mg
Calcium = 20mg
Magnesium = 10mg
Carbohydrate Range (dependent on person)
~Min 60g/hr
~Max 100g/hr
Per 4hr race
Carbohydrate = 240-400g of carbs (w. Glucose and Fructose)
Sodium = 2400mg
Potassium = 800mg
Calcium = 80mg
Magnesium = 40mg
Remember, overhydration, underhydration, and electrolyte imbalances can have similar symptoms. Therefore, keeping track of how much you’re consuming is the most important aspect of correctly fueling.
References and additional reading:
https://api.apeiron.life/recommends/blog/dietary-supplements-the-apeiron-life-perspective
https://api.apeiron.life/recommends/blog/exercise-associated-muscle-cramping-eamc-prevention-the-apeiron-life-perspective
http://article.sapub.org/10.5923.j.sports.20180801.05.html
https://www.khsaa.org/sportsmedicine/heat/exerciseandfluidreplacement.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628334/
https://jissn.biomedcentral.com/articles/10.1186/s12970-019-0312-9
https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0197-4
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8955583/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6780610/
https://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx
https://pubmed.ncbi.nlm.nih.gov/31377851/
https://pubmed.ncbi.nlm.nih.gov/30507276/
https://medlineplus.gov/ency/article/002350.htm
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