How electrolytes impact running PERFORMANCE

To fully comprehend how electrolytes affect running performance we must first understand what electrolytes are. The term electrolytes refer to several specialised minerals that play a significant role in muscle contraction, cardiovascular abilities and thermoregulation. These minerals are; sodium, potassium, chloride, calcium, and magnesium. However, when we are talking about hydration we are primarily focusing on sodium (salt).

As athletes, we tend to sweat, a lot. Our sweat contains water and salt and it is the release of these elements that can lead to dehydration during exercise. Dehydration sounds like a strong word and we often don’t think we are dehydrated. However, low levels of dehydration (equivalent to a 2% loss of body weight) can have a detrimental impact on cardiovascular performance, muscle blood flow and cardiac output. Essentially meaning, less oxygen is making its way to our working muscles, so we tire quicker.  Now, you may be sitting there thinking “So all I have to do is sweat less?”. Well, unfortunately, it is not that easy. Sweating is as natural as blinking. You don’t know that you’re doing it, but you are. Sweating is responsible for maintaining the right body temperature. If this is not achieved it can lead to severe illness and even death.

We can combat these negative effects of dehydration by taking onboard water containing an electrolyte solution during sporting performances. Sweat is so individualistic that there are no general guidelines to follow. The two main factors that indicate how much sodium we need to take onboard is the amount we sweat in a given time frame and how much sodium this sweat contains. The latter would need to be tested medically, but we understand ourselves pretty well to be able to estimate how much we sweat. We know if we have a low, moderate or high sweat rate and can use this as our main guide for creating a hydration strategy.

Having an individualised hydration strategy is paramount. Studies have found that an athlete's understanding and implementation of hydration practices separates the elite from the non-elite. It is important to try and closely match rehydration with sweat loss to maintain peak athletic performance. For instance, during a marathon, it is strongly advised that you take on fluids every 5K! - even in the early stages when you may not think you need to. I understand that during your training sessions it may not be practical to take drinks or even possible. This emphasises the need for an adequate pre and post-running hydration strategy. I like to consume a Science in Sport electrolyte tablet throughout the day before I go out for my run in the evening. Once I am back from my run, I may often blend another electrolyte tablet in with my post-run smoothie. I do encourage you all to experiment with your hydration strategy and find a brand that works for you. *I am not sponsored by Science in Sport, I genuinely do use their products and wanted to share what works for me with you all.

I hope this helped and encouraged you to think about creating your own hydration strategy. Even though it is essential when exercising in warmer climates, it is still very important in cold temperatures as we still sweat, even if it is not as noticeable.

If you need more guidance with your hydration or with your running in general, Mako Running is here for you! Visit our coaching services tab at the top to learn more about the services we offer!

Take Care and happy running :)

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