Electrolytes

Electrolytes in training: Why they matter and how to use them

Electrolytes, especially sodium, potassium, magnesium  and calcium, play a crucial role in endurance sport. They help your body stay hydrated, keep your muscles firing, and prevent cramping during long or hot sessions.

If you’re sweating, you’re losing electrolytes and that can affect performance more than you think.

Why electrolytes are important

• Maintain fluid balance and prevent dehydration.
• Support nerve and muscle function.
• Help regulate heart rate and temperature.
• Reduce the risk of muscle cramps and fatigue.

Even mild electrolyte imbalances can. Impair performance - especially in the heat, humidity, or longer efforts.

When to use electrolytes

• For workouts longer than 60-90min.
• In hot or humid weather (sweat rate increases).
• During multi-day races or Ultras.
• After heavy sweating sessions, to speed up recovery.

You can add electrolytes to:

• Water (via tabs or powders).
• Sports drinks.
• Carb drink mixes with built-in electrolytes.

Pros of electrolyte supplementation

• Improve hydration efficiency.
• Helps maintain endurance output.
• Reduce risk of GI distress by improving fluid absorption.
  
• Prevents Cramping in susceptible athletes.

Cons/cautions

• Over-supplementing sodium without enough water can cause GI discomfort.
• Some products are too sweet or salty for athletes - test them during training.
• Not all product are created equal -  check sodium content (aim for 400-700mg/hour during long efforts)