Water and Electrolyte Balance During Exercise
If you actively participate in sports, you know how important it is to stay hydrated. But how much water should you actually be drinking and when should you be adding in electrolytes or carbohydrates to fuel your activities? This blog post is a simple guide to how you can replenish your fluids, carbohydrates and electrolyte balance before, during and after exercise.
Why is maintaining water and electrolyte balance important?
To maintain cognitive and physical performance during sport.
Water deficits of a little as little as 2% body weight can impair physical performance.
5-7% body weight is associated with headaches, dizziness, and apathy.
How much water should you be drinking?
The American College of Sports Medicine recommends that individuals consume 400-600 mL of water 2 hours before exercise.
It is recommended to drink small amounts of fluid (150-300ml) every 15 to 20 minutes.
Drinking too much water, in excess of sweating, does not result in more positive effects. Overconsumption of water can result in the dilution of plasma electrolytes when the body is unable to keep up by excreting extra fluid. This could lead to water intoxication which can cause nausea and other impaired physical function.
When is supplementing carbohydrates or electrolytes necessary?
This is dependent on the duration and intensity of exercise, as well as the environmental conditions.
In most cases with exercise less than 90 minutes, water alone is enough for fluid replacement. When you combine this with a normal dietary intake, that is also enough to replenish sodium and electrolyte balance in the body. Therefore eating some food before and after exercise, or bringing snacks with you is a great way to maintain electrolyte balance.
Exceptions:
If you are using up a lot of energy during intense exercise for more than 90 minutes, glycogen stores in the body may be depleted. This is when carbohydrate electrolyte drinks should be considered to sustain carbohydrate oxidation and endurance performance, especially when you require energy fast.
If it is really hot outside, you’re sweating a lot, and you don’t have an adequate amount of food with you during prolonged exercise, consider supplementing your fluid intake with an electrolyte drink containing sodium, potassium and magnesium to maintain electrolyte balance.
Most conventional electrolytes drink such as Gatorade contain both carbohydrates and electrolytes to fuel your exercise and help maintain electrolyte balance.
ELECTROLYTES After Exercise
In order to restore complete fluid balance after exercise, it is important to eat something as well as take in fluids. Sodium and potassium lost in sweat during exercise can adequately be replaced with a meal.
Typically electrolytes lost through sweat and urine are replaced through the diet, but if meals are not calorically adequate in initial days of hot weather, salt intake can help maintain sodium balance.
Ready to take your exercise performance to the next level? Book a consultation with our Victoria team for personalized massage therapy, chiropractic care, and physiotherapy. Discover how balancing water and electrolytes can enhance your workouts and recovery. Schedule your appointment today and start optimizing your health and performance!
Reference:
Latzka, W. A., & Montain, S. J. Water and electrolyte requirements for exercise. Clinics in Sports Medicine. 1999; 18(3), 513–524. doi:10.1016/s0278-5919(05)70165-4
Ostojic SM, Mazic S. Effects of a carbohydrate-electrolyte drink on specific soccer tests and performance. J Sports Sci Med. 2002;1(2):47-53. Published 2002 Jun 20.
