Blog

The importance of electrolytes in sports activities

Electrolytes are very important for athletes. During exercise, you lose not only fluids but also electrolytes through sweating. Now what are electrolytes? Electrolytes are essential minerals such as sodium, potassium, magnesium, and calcium that play an important role in the regulation of water balance in the body and muscle function. During intensive sports efforts, such as endurance sports, or in warm weather conditions, the need for extra electrolytes is greater due to sweat loss. It is therefore important to take in sufficient electrolytes to avoid dehydration and a reduction in performance. The loss of electrolytes can lead to cramps, muscle fatigue, decreased concentration, and an increased risk of dehydration and overheating. This, in turn, can reduce performance and even lead to injuries. About 2% of your body weight in fluid loss already has a performance-reducing effect, with 4% fluid loss this is already almost a third of performance loss.

How can you prevent this?

It is important to note that the body loses electrolytes not only through sweat but also through urine. During the exercise of longer duration, the body can therefore also lose electrolytes through urine. That is why it is important to take in sufficient electrolytes during exercise. You can do this with a sports drink or an electrolyte supplement such as 3Action Sports drink or 3Action Hydration tabs. These drinks contain a mix of water, carbohydrates, and electrolytes or a mix of water with electrolytes to help the body stay hydrated and maintain performance.

When do you use electrolytes?

The answer to this question depends on several factors. The most important factor, of course, is effort. Do you run or cycle at low intensity and sweat less as a result? Then your body needs less extra intake of electrolytes. Are you going to exercise at a higher intensity, are you a salty sweater or is the weather hot? Then you will lose more salts or electrolytes through your sweat. Extra intake is then definitely recommended to prevent loss of performance. As mentioned earlier, electrolytes are necessary for optimal functioning of the body. Just think of the fluid balance, muscle function, and the nervous system. You will soon notice a fluid deficiency through a feeling of thirst, dizziness, nausea, and muscle cramps. You can easily prevent this by using an isotonic sports drink such as 3Action Sports Drink or an electrolyte supplement such as 3Action Hydration Tabs. A man forewarned is worth two…

- Michaline Lon, Sports Dietitian -