What are Electrolytes?
As an athlete or fitness enthusiast, you might be wondering why there is so much hype surrounding electrolytes. “Why can’t I just subsist on water alone?” you might ask. Electrolytes are minerals that carry an electrical charge. They have an impact on how your muscles function and how much water you have in your body. In addition to their individual roles, electrolytes often work in harmony with vitamins and other minerals in the body to keep you feeling good and performing your best.
There are 6 minerals that make up the electrolyte spectrum:
Calcium (Ca) – You might recognize this as something that is associated with bone health. That is true, however, this tremendous mineral does a lot more! It has a role in muscle stimulation and regular heartbeat. It is also extremely important for nerve transmission, muscle growth and powerful muscle contractions.
Chloride (Cl) – This electrolyte helps to keep the tendons and joints healthy. Without enough chloride, you might suffer from poor muscle contractions and difficulty digesting food.
Magnesium (Mg) – Magnesium helps convert glucose to energy. It also helps to metabolize fat. It is necessary in order for the muscles to function correctly, but it also helps the body to properly use other vitamins and minerals. Magnesium is extremely important for female athletes since it can help alleviate symptoms of PMS.
Phosphorous (P) – This is used in nerve signaling, heartbeat, and is needed for the growth, maintenance and repair of cells and tissues. Phosphorous helps the body to make adenosine triphosphate (ATP), and those of you who are really into fitness know that you can’t perform you best without plenty of ATP on hand.
Potassium (K) – Potassium plays a part in how nerves transmit and muscles contract. You lose potassium when you sweat, so athletes need more than the average person.
Sodium (Na) – Sodium is very important, but the American diet is typically very high in sodium in general. If you have too much sodium, it can actually cause you to lose a lot of potassium in the urine, so don’t eat a lot of junk foods high in sodium! When used appropriately, sodium works with potassium to help muscle expansion and contraction.
Hydration Tips
There is often confusion about hydration and what our bodies need. Different body types have different hydration needs so it is always best to listen to your body and become aware of some of the basics. Here are the top 5 hydration facts to help you find what works best for you:
1. Know how much to drink: Drink 14 – 20 fluid ounces of water a half hour prior to an activity. You need to start to hydrate before you actually engage in any activities, otherwise, you might be starting out dehydrated (particularly if your games/activities are in the morning).
2. Know when to drink: Have lots of fluid during the early stages of practice and competition. You will absorb water better during this time.
3. Electrolytes: After an hour of relatively intense activity, you will NEED electrolytes. At that point in time, you need to replace the minerals you have lost through sweat. If you lose a lot of salt when you sweat, you’ll see white marks all over your shirt after engaging in intense activity.
4. Know what to avoid: Limit your caffeine intake. Caffeine is a diuretic and can actually dehydrate you.
5. Fun and games: Keep in mind that even when you are swimming, you still need to hydrate. Many people get sick at pool parties because they don’t feel hot when spending all that time in the pool, yet they are not putting fluids inside the body. This can be compounded if you are old enough to have alcoholic beverages since these are also dehydrating.
