Are Electrolytes A Potential Secret Weapon For Runners?

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?

• Sodium
• Calcium
• Chloride
• Potassium
• Magnesium

What role do electrolytes play in running performance?

‘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?

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

References

Words: Jess Stansfield RNutr, Huel Nutrition Team.