Have you ever finished a long, hard run and noticed a salty taste on your lips or a thin layer of salt on your skin? That’s a sign of electrolyte loss. These essential minerals play a crucial role in regulating fluid balance, muscle function, and nerve impulses in your body.
We often hear about the importance of replenishing electrolytes after intense workouts or during sweaty sessions, but do we really need to? The Huel nutrition team is here to help. We’ll explore the role of electrolytes, their impact on performance and recovery, and whether they can be a game-changer for your running routine.
What are electrolytes?
In simple terms, electrolytes are essential minerals that carry an electric charge when dissolved in fluids like blood, sweat, and urine [1]. They are vital for the proper functioning of cells and essential metabolic processes. Key electrolytes include:
- Sodium
- Calcium
- Chloride
- Potassium
- Magnesium
What role do electrolytes play in running performance?
Aiding nerve function- Electrolytes such as sodium help to transmit nerve impulses, while potassium is crucial for nerve transmission and muscle contractions, especially in the heart [2]. Proper nerve function is vital for coordinating movement and processing sensory information, which is crucial for runners.
Balancing fluid levels- Sodium and chloride, key electrolytes found outside cells, team up to regulate the volume of fluids surrounding cells and regulate blood pressure [3]. Potassium is also important for managing fluid balance within the body [2]. Maintaining fluid balance is essential for proper hydration during running.
Supporting muscle function- Calcium is vital for muscle contraction, necessary for the repetitive movements involved in running. Inadequate calcium levels may impair performance, causing muscle cramps and stiffness [4].
Coach Anya from Runna shares her insight on electrolyte usage:
‘As a marathon runner, taking on electrolytes is a key part of my race preparation. We often talk about hydrating after a hard run but it's important to hydrate during exercise as well as before. I will always start drinking electrolytes in the 24 hours prior to race day to make sure I go into my race hydrated. Fatigue, depleting energy, and muscle aches can all be symptoms of dehydration that are definitely avoidable. I find products with both electrolytes and carbohydrates most advantageous for my performance’.
When do you need to replenish electrolytes?
The need to replenish electrolytes depends on the intensity and duration of your activity, as well as environmental conditions. Here are some key points to consider:
During exercise
Short Duration (less than 90 minutes):
For most activities lasting under two hours, your body generally has enough sodium to compensate for sweat losses, making additional electrolytes unnecessary. Research indicates that water alone is typically sufficient for fluid replacement during exercise under 90 minutes [5]. However, the International Society of Sports Nutrition (ISSN) suggests that for activities over 90 minutes or high intensity, carbohydrate-electrolyte solution can help to maintain blood sugar levels and enhance performance [6].
Long Duration (over 90 minutes):
During strenuous exercise lasting over 90 minutes or involving high intensity, significant electrolytes are lost through sweat. Without proper rehydration, this may lead to muscle cramps and fatigue, affecting performance [7]. Consuming beverages with electrolytes and carbohydrates during or after exercise can offer advantages over water alone [7].
Environmental Conditions
Hot or Humid Weather:
Sweating is the body’s natural way to cool down during exercise, especially in hot conditions. As sweat evaporates from your skin, it helps to lower your body temperature. Exercising in hot or humid conditions leads to increased fluid loss, making it essential to intake more electrolytes to maintain hydration and muscle function.
Research shows that even a 2% loss of body weight through fluid loss can impair both physical performance and cognitive function [1]. Staying hydrated is vital to maintaining optimal physical and mental capabilities during running and other exercises.
Summary
To wrap things up, electrolytes are crucial for maintaining hydration, muscle function, and overall performance for runners. Whether you choose tablets, powders, or beverages, choosing the right method to replenish electrolytes can be key to optimising performance, especially during prolonged or intense runs.
Just remember, the need for extra electrolytes depends on the duration and intensity of your run, as well as environmental conditions. So, it’s important to find out what works best for you!
If you’re feeling ready to run, you can download Runna using this link or use the code ‘HUELDIGEST’ and get your first 2 weeks of personalised running coaching plans for free.
References
Shrimanker I, Munro T, Hollingworth T. Electrolytes. In: StatPearls [Internet]. Date Accessed: 28/05/2024 [Available from: https://www.ncbi.nlm.nih.gov/books/NBK541123]
Kowey PR. The role of potassium. In: Lobo RA, Paoletti CPG, Bruschi F, editors. Handbook of hypertension: Volume 22 - Electrolytes and blood pressure. Boston: Springer; 2002. p. 123-45.
Institute LP. Sodium (Chloride). Oregon State University. Date Accessed: 28/05/24. [Available from: https://lpi.oregonstate.edu/mic/minerals/sodium
L. M. Burke & V. Deakin (2006). "Clinical Sports Nutrition," 3rd Edition. McGraw-Hill
Latzka WA, Montain SJ. Water and electrolyte requirements for exercise. Clin Sports Med. 1999;18(3):513-524.
Kerksick CM, Aragon AA, Stout JR. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.
Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-90.
Words: Jess Stansfield RNutr, Huel Nutrition Team.
