How important are electrolytes during sports?
As an (amateur) athlete, you encounter the term electrolytes time and again. But what exactly are electrolytes? Why are they so important for our body? And why is it particularly important after a workout session to make sure that the electrolyte balance is restored? Which foods and drinks are suitable for this? Questions upon questions – below we delve into the topic of electrolytes and provide you with the most important information.
What are electrolytes?
First of all, from a chemical standpoint, electrolytes are nothing more than electrically charged particles. These primarily include minerals, trace elements, and salts.
What is important here: Our body cannot produce electrolytes on its own, which is why it relies on us getting enough of them through our diet. Electrolytes form a complex network in the body that is very susceptible to fluctuations. Simply put: If the concentration of one electrolyte in the body is affected, this usually has a direct impact on the other electrolytes as well.
When are electrolytes particularly important for the body
Since electrolytes can be excreted via the kidneys, the digestive system, or even the skin, our organism relies on replacing excessively lost electrolytes in certain situations. And as you can probably guess: When we sweat heavily during a workout, our body loses electrolytes through sweat as well.
What are the most important electrolytes for (fitness) athletes?
There are many different electrolytes, but some are especially relevant for athletes. The most important electrolytes for athletes include magnesium, sodium, calcium, potassium, chloride, and phosphate. They primarily control the body's water balance as well as acid-base balance. In addition, they regulate key nerve and muscle functions. During sports, we lose fluid through sweating, and along with this fluid loss, we also lose electrolytes at the same time. If this interplay of electrolytes falls out of balance, for example after an intense workout session, we notice it immediately: We feel sluggish and might get a headache. Perhaps we are a bit more irritable than usual. And when electrolyte loss is exceptionally high, it can even lead to muscle cramps or nausea and vomiting in some particularly severe cases.
How do we best replenish our electrolyte balance after exercise?
The first and simplest tip is: Drink enough water! Classic mineral water is, as the name suggests, rich in minerals (electrolytes) such as potassium, magnesium, and sodium. But simple tap water will do as well. In general, it is recommended to consume enough fluid spread throughout the day; 2 liters per day is a good benchmark. If you have a physically demanding job or train regularly and intensely, it can certainly be more in order to compensate for fluid loss during and after exercise and restore electrolyte balance. That's because physical activity causes us to lose many electrolytes through sweat. If you frequently engage in very tough, demanding workout sessions or are even a competitive athlete, support from special electrolyte drinks, so-called isotonic sports drinks, or special alkaline powders or gels can be very beneficial. Especially if you frequently engage in endurance sports, it is important to rebalance your sodium-water ratio.
Replenishing electrolytes with energy drinks: Yes or no?
There are some drinks that are not well-suited for getting your electrolyte balance back on track:
Energy drinks only make sense in exceptional cases. This is because they often contain a lot of caffeine and sugar (substitutes), which are not good for the body in larger amounts. The same applies to soft drinks like cola, as well as black tea or coffee. These beverages are poorly suited for restoring your electrolyte balance. Pre-mixed electrolyte drinks are much better – their concentration of dissolved ingredients is similar to that in our blood, allowing the body to absorb them more effectively.
Making your own electrolyte drink
Many isotonic drinks contain a lot of artificial sweeteners, preservatives, and artificially added vitamins. These are all things you shouldn't necessarily consume in large amounts. Ideally not at all. With a homemade electrolyte drink, that won't happen to you, as you have full control over the exact ingredients.
The base of a homemade electrolyte drink is always water and a pinch of salt. Now you can spice up your drink with a good splash of fresh lemon juice or orange juice and mix in about 50 grams of maltodextrin or dextrose.
A savory mix is also possible: to make it, stir a little vegetable broth into one liter of water according to the package instructions and add 2 tablespoons of maltodextrin. Maltodextrin consists of starchy carbohydrates that do not sweeten as intensely as sugar, but are rather flavor-neutral.
For recreational athletes, relying on mineral water or diluted fruit juice spritzers is actually completely sufficient. For instance, anyone who jogs for one to two hours every few days will find these beverages adequate as a sports drink. Competitive athletes have a significantly higher mineral and energy requirement and need much more fluid. On hot days, water-rich fruits such as watermelons or cucumbers are also an ideal addition to compensate for fluid loss.
Conclusion: During regular workout sessions, make sure to offset the body's water loss caused by increased sweating by drinking enough additional (mineral) water. Electrolytes are restored through food. Since increased sweating during exercise disrupts your electrolyte balance, it is important to replenish lost electrolytes after working out. Plain mineral water or heavily diluted fruit juice spritzers are usually completely sufficient for this. In exceptional cases or for competitive athletes, special electrolyte drinks or gels help replenish the lost minerals and salts.
