Should you supplement with electrolytes?

Electrolytes are minerals such as sodium, potassium, calcium, and magnesium. They are essential for various bodily functions, including the regulation of water balance, nerve impulse transmission, and muscle contraction.

Electrolyte losses through sweat can lead to muscle cramps, increased fatigue, and in severe cases, heatstroke.

This is why it is necessary to replace these losses to maintain the athlete’s performance and safety.

 

Using Electrolyte Supplements

 

Electrolyte supplements are particularly recommended for athletes engaged in activities under intense heat, long durations, or high intensity. An athlete’s sweat rate can vary between 0.5 to 5 liters per hour depending on the conditions. Sweat is primarily composed of water and sodium, but also contains minerals such as potassium, magnesium, etc.

Most sports drinks contain electrolytes.

In addition to carbohydrate intake, a good sports drink should contain the following electrolytes for each hour of exercise:

  • Sodium: 300 to 700 mg to compensate for significant losses due to sweating (approximately 450 to 1500 mg/l of sweat).
  • Potassium: 200 to 400 mg to support muscle and nerve function (approximately 150 to 390 mg/l of sweat).
  • Calcium: 50 to 150 mg to maintain muscle function and prevent cramps (20 to 120 mg/l of sweat).
  • Magnesium: 30 to 70 mg of magnesium for muscle contraction and energy production (approximately 1 to 40 mg/l of sweat).

It may be useful to add electrolytes…

You should add electrolytes to your drink if you are only consuming water during training, if you are preparing a homemade energy drink with syrup or honey, for example, or if you are training in high heat. In this case, it is advisable to alternate between a sports drink and water. You should also ensure to under-dilute (hypotonic) your sports drink for better rehydration.

In these three cases, electrolyte losses cannot be compensated, which will impact your performance and health. Pure electrolyte supplementation will be necessary.

In conclusion, electrolyte supplements are a valuable tool for athletes, especially in conditions of high heat.

By quickly restoring the body’s mineral balance, they help maintain optimal performance and prevent the discomfort associated with dehydration and electrolyte imbalances.

It is important to check the composition of sports drinks and to adapt their use according to individual needs and training conditions.

468