Whether or not you’re a seasoned operating professional or a latest couch-to-5k convert, you’ve in all probability obtained electrolytes in your radar. These useful packets of important minerals are nice for hydration, muscle perform and endurance, making them a particularly helpful merchandise in any runner’s arsenal – particularly for longer distances. We’re right here to interrupt all of it down, explaining precisely what electrolytes are, why they might profit you as a runner, and the way you can add them into your operating routine.
What are electrolytes?
Electrolytes are important minerals, like sodium, potassium, magnesium and calcium, all of which play an enormous position in our our bodies’ perform. They’re dissolved in your physique’s fluids, which is why hydration and balanced electrolytes go hand in hand. From sustaining hydration, to supporting nerve and muscle perform, to regulating the pH ranges in our blood, electrolytes are highly effective issues. And once we’re wholesome, we are likely to get sufficient of them from our regular diets. No sweat.
However in ‘no sweat’ lies the issue. Once we train closely, and sweat consequently, we lose our our bodies’ pure shops of electrolytes. This could trigger some lower than superb unintended effects, so if you happen to’re doing a number of intense train or long-distance operating, it’s essential you possibly can recognise when you might have an electrolyte imbalance so you possibly can rectify it as shortly as attainable.
Why runners want electrolytes
As a runner, it’s a given that you just’ll sweat throughout your exercises – particularly if you happen to’re going for a PB or operating in notably scorching or humid circumstances. This sweating means you’re dropping salt, which might result in dehydration (sodium is a key participant in regulating the physique’s fluid stability), which in flip means there’s much less fluid to hold electrolytes within the physique. And it doesn’t should be a number of sweat: even gentle dehydration or electrolyte imbalance can influence your efficiency.
In the event you’re low on electrolytes throughout your exercise, there are some telltale indicators. Some widespread signs embrace muscle cramps or twitching, fatigue or weak point, and basic light-headedness. So, if you happen to can keep away from these by supplementing electrolytes on the proper time (we’ll cowl this in a second), you’ll be capable to preserve your endurance, psychological focus, and even restoration pace as soon as your exercise’s completed. It’s a win, win, win.
Which exercises want electrolytes?
So how precisely are you able to keep away from these low-electrolyte results? Properly, water ought to suffice for any <60 minute runs. For this size exercise, your physique ought to have sufficient electrolytes to final you with out the necessity for supplementation – so long as you keep hydrated. The overall rule of thumb for that is to drink 50-250ml of water, each 20 minutes of your run, relying on the speed at which you’re sweating. That must be a lot to your physique to perform properly.
Nevertheless, for runs over one hour, electrolyte consumption is really helpful to maintain your physique working at its greatest.
You must also think about using electrolytes when operating in scorching or humid climate, if you happen to’re a extra salty sweater (you possibly can inform in case your sweat leaves seen white marks in your pores and skin or garments), if you happen to’re operating at excessive altitude, or if you happen to’re in a back-to-back interval of coaching. All of those eventualities will imply you’ll lose fluid and sodium at a quicker price, and due to this fact expertise the unintended effects before standard.
How one can take electrolytes whereas operating
There are thrice you possibly can take electrolytes as a runner: pre-run, throughout run, or post-run. Relying on the depth of your exercise, chances are you’ll not must take them in any respect three phases. Nevertheless, every has their advantages, and for occasions if you’re dropping a number of sweat, overlaying all three tends to be useful.
Taking them pre-run has been proven in research to improve water retention within the physique, serving to you rehydrate quicker after your exercise. Drink some a few hours earlier than your run to make sure you begin out as hydrated as attainable, and provides your self the most effective shot at success.
As a long-distance runner, it is best to take electrolytes out on the transfer with you, permitting you to replenish your shops as you go. Whether or not it’s in a powder, pill, gel or simply combined into your water, it is a nice method to preserve your stamina and stop any nasty unintended effects that will sluggish you down. Take heed to your physique to know when it is advisable to substitute what you’re dropping: drink if you’re thirsty, and take note of how your thoughts and muscle groups really feel.
Put up-run can be a good time to take electrolytes, serving to you replenish what’s misplaced – which is very helpful after longer or hotter classes. At this stage, it’ll assist your muscle groups get well and cut back any soreness you’ll really feel the subsequent day.
Are you able to drink too many electrolytes?
In brief, sure. Whether or not you’re taking them simply earlier than, simply after, or continuously all through your exercise, you simply have to be certain you’re not overdoing it: an electrolyte imbalance works each methods! Don’t view electrolyte drinks as an alternative choice to water; that makes it straightforward to overload. As a substitute, see them as speciality merchandise there to assist if you want them. Sometimes, one or two electrolyte drinks must be sufficient for most individuals to completely replenish something they’ve misplaced whereas operating.
With regards to tablets or sachets, you’ll be capable to discover particular directions on the packaging. Once more, simply hearken to your physique and solely take them when wanted – if you happen to’re nonetheless feeling thirsty after a really helpful dose, you in all probability simply want some water!
So, what’s the decision?
As a runner, particularly long-distance, electrolytes are essential. They’ll assist your physique get well, provide you with extra endurance, and hold you hydrated throughout even probably the most intense exercises. How a lot you want will come right down to trial and error – in any case, everybody’s sweat price and sort differs – however our basic recommendation can be to not wait till you’re feeling dizzy or dehydrated! Hydrate early and constantly by way of your exercise, and begin incorporating electrolytes into your coaching, in order that come race day, you’re properly ready.
On the lookout for a brand new hydration drink filled with electrolytes to strive? Try our Genesis Superior Hydration.
References
Choi, Dong-Hun, Joon-Yong Cho, Jung-Hoon Koo, and Tae-Kyung Kim. 2021. “Results of Electrolyte Dietary supplements on Physique Water Homeostasis and Train Efficiency throughout Exhaustive Train” Utilized Sciences 11, no. 19: 9093.
The Runner’s Full Information To Electrolytes | Trailrunner
Operating and hydration: Every little thing it is advisable to know | Runner’s World
Can You Drink Too Many Electrolytes? | Cleveland Clinic