There are many factors that help an athlete perform at their best. One of the biggest factors is electrolytes. Popular drinks some athletes use to replenish electrolytes in the body are Gatorade, Powerade, PediaLyte, Propel and just plain old H2O. When choosing a drink to reload those electrolyte levels, check out the nutrition levels for additives such as high fructose corn syrup, glucose, fructose, sweeteners and dyes. If these types of sports drinks aren’t for you, try looking for water with added electrolyte at your local grocery store. The five most important electrolytes to an athlete are sodium, potassium, chloride, calcium and magnesium.
If you are sick and tired of drinking your electrolytes, there are many foods that contain specific vitamins and minerals that can offer the same amount as certain drinks can. Dark green vegetables can provide magnesium, salt provides both sodium and chloride, fruits such as cantaloupe and bananas are very high in potassium, avocados, spinach and sweet potatoes are also high in potassium, and certain dairy products provide abundant amounts of calcium.
The body needs proper electrolyte levels so the digestive, muscular, and cardiac systems can function at their best. Not enough electrolytes can cause cramping and improper brain function. It can cause weakened judgement, confusion and exhaustion.
Unfortunately, a high sodium diet requires more consumption of electrolytes. Everyone sweats differently so that means everyone needs a different amount of sodium and electrolytes in their body. The RDA (recommended daily intake) of sodium is 1,500 to 2,300 milligrams a day. Over-consuming sodium can cause many health problems. Some factors that contribute to loss of electrolytes and hydration during exercise are sweat, urine, length and intensity of exercise, clothing and environment. When exercising for two hours or more, it is a larger concern to watch hydration and electrolyte imbalance during and after.
Drinking water or a sports drink during exercise is perfect, but drinking or eating electrolytes post-workout is most important. Your body needs to replenish everything lost from sweat during the workout. Also, make sure your post-workout drink has a fair amount of carbohydrates.
Before working out, make sure to have at least one electrolyte-filled drink or snack so the body can exercise at its peak levels. Going into a workout hydrated is huge!
Keep this in mind: Try to consume two to three cups of fluids two to three hours prior to exercise and one cup 10 to 20 minutes prior to exercise. Do not wait until dehydration sets in to reload on electrolytes!
Mallory Ritthamel is a third-year student majoring in nutrition. She can be reached at MR826188@wcupa.edu.