The importance of electrolytes during exercise
Electrolytes are very important for athletes. During exercise, you not only lose fluid through sweating, but also electrolytes. What are electrolytes? Electrolytes are essential minerals such as sodium, potassium, magnesium and calcium that play an important role in regulating the water balance in the body and muscle function. During intensive sports efforts, such as endurance sports, or in warmer weather, the need for extra electrolytes is greater due to sweat loss. It is therefore important to take in sufficient electrolytes to prevent dehydration and reduced performance. The loss of electrolytes can lead to cramps, muscle fatigue, reduced concentration and an increased risk of dehydration and overheating. This in turn can reduce performance and even lead to injuries. Approximately 2% of your body weight in fluid loss already has a performance-reducing effect, with 4% fluid loss this is 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 prolonged exercise, the body can also lose electrolytes through urine. That is why it is important to take in enough electrolytes during exercise. You can do this with a sports drink or an electrolyte supplement such as 3Action Sports drink or Hydration tabs. These drinks contain a mix of water, carbohydrates and electrolytes or a mix of water and 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 is of course the effort. Do you run or cycle at low intensity and do you sweat less as a result? Then your body has less need for extra intake of electrolytes. Are you going to exercise at a higher intensity, are you a salty sweater or is the weather warm? Then you will lose more salts or electrolytes through your sweat. Extra intake is then certainly recommended to prevent loss of performance. As mentioned earlier, electrolytes are necessary for optimal functioning of the body. Think of the fluid balance, muscle function and the nervous system. You will quickly notice a fluid deficiency by 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. Forewarned is forearmed…
- Michaline Lon, sports dietician -
