What exactly are electrolytes?
Originally posted June 16, 2022
As runners we know that it important to stay hydrated and replenish our electrolytes. We know that we lose water and electrolytes through sweat and that the longer we go (and the hotter that it is) the more we will lose.
But what exactly are electrolytes?
Electrolytes are essential minerals that our bodies need to properly function. Some of the most common include: sodium, calcium, potassium, chloride, phosphate, and magnesium. These minerals carry either a positive or negative charge when dissolved in water (humans are made up of 60% water!); they help our cells regulate chemical reactions, maintain fluid level balance, and transmit electricity throughout our body. They aid our muscles, nervous system and heart especially, since these rely heavily on electrical impulses to function; in truth, they are used by every cell in our body.
In other words, electrolytes are a big deal.
Imbalances can be serious and need to be treated by a medical professional. Thankfully, most people shouldn’t end up at that level of imbalance (barring some kind of medical condition) however, athletes especially might end up sidelined by headaches, nausea and general malaise when not correctly hydrating and replenishing their electrolytes. Since electrolytes are found in the water in our bodies, when we sweat, we lose those electrolytes along with the water. This excessive sweating (and/or vomiting or urination) depletes our bodies of both the water and electrolytes needed to maintain homeostasis.
To stave off heat related illness the CDC recommends drinking 8oz of water ever 15-20 min not consuming more than 48 oz per hour (the risk of electrolyte imbalance goes the other way as well!). For someone running this is not super realistic, which is why it is important to hydrate well both before and after a run. On a hot day, a runner can sweat out 58-64 oz per hour (yikes!); since you should not be drinking more than 48 oz a hour, this means you will undoubtedly be finishing your run dehydrated and will need to rehydrate over the course of a few hours.
To prevent the effects of dehydration and electrolyte imbalance, make sure to replenish fluids regularly and when sweating excessively to consume balanced electrolyte enhanced drinks like Nuun, Skratch, etc. It is worth noting that not all all sports drinks are created equal. As an example: Gatorade contains 160 mg of sodium and 50 mg potassium but it does not contain other electrolytes like magnesium, calcium, or chloride. Contrast this with Nuun Sport which has almost double the sodium at 300 mg, triple the amount of potassium at 150 mg, as well as magnesium, calcium and chloride. Sports drinks like Gatorade are also very high in sugar, which is not necessarily a bad thing for an athlete that needs easily digestible carbs, but it is not always the best option for someone simply needing to replenish electrolytes from a shorter activity or from a hot day. If you are needing a higher calorie option than Nuun (which only clocks in at 15 cals) for longer activities but don’t want the excessive amount of sugar found in Gatorade, check out Skratch which is made from fruit and has more carbs than Nuun (18 grams of sugar vs 1 gram) and an electrolyte profile that matches what is lost in sweat.
Whatever you are drinking to replace your electrolytes, Terra is here to help!
Surviving without Brittany... Terra Girls Episode 10
Brittany is out of town leaving Tiff to fend for herself in the heat.
What exactly are electrolytes?
As runners we know that it important to stay hydrated and replenish our electrolytes. We know that we lose water and electrolytes through sweat and that the longer we go (and the hotter that it is) the more we will lose.
But what exactly are electrolytes?
Electrolytes are essential minerals that our bodies need to properly function. Some of the most common include: sodium, calcium, potassium, chloride, phosphate, and magnesium. These minerals carry either a positive or negative charge when dissolved in water (humans are made up of 60% water!); they help our cells regulate chemical reactions, maintain fluid level balance, and transmit electricity throughout our body. They aid our muscles, nervous system and heart especially, since these rely heavily on electrical impulses to function; in truth, they are used by every cell in our body.
In other words, electrolytes are a big deal.
Imbalances can be serious and need to be treated by a medical professional. Thankfully, most people shouldn’t end up at that level of imbalance (barring some kind of medical condition) however, athletes especially might end up sidelined by headaches, nausea and general malaise when not correctly hydrating and replenishing their electrolytes. Since electrolytes are found in the water in our bodies, when we sweat, we lose those electrolytes along with the water. This excessive sweating (and/or vomiting or urination) depletes our bodies of both the water and electrolytes needed to maintain homeostasis.
To stave off heat related illness the CDC recommends drinking 8oz of water ever 15-20 min not consuming more than 48 oz per hour (the risk of electrolyte imbalance goes the other way as well!). For someone running this is not super realistic, which is why it is important to hydrate well both before and after a run. On a hot day, a runner can sweat out 58-64 oz per hour (yikes!); since you should not be drinking more than 48 oz a hour, this means you will undoubtedly be finishing your run dehydrated and will need to rehydrate over the course of a few hours.
To prevent the effects of dehydration and electrolyte imbalance, make sure to replenish fluids regularly and when sweating excessively to consume balanced electrolyte enhanced drinks like Nuun, Skratch, etc. It is worth noting that not all all sports drinks are created equal. As an example: Gatorade contains 160 mg of sodium and 50 mg potassium but it does not contain other electrolytes like magnesium, calcium, or chloride. Contrast this with Nuun Sport which has almost double the sodium at 300 mg, triple the amount of potassium at 150 mg, as well as magnesium, calcium and chloride. Sports drinks like Gatorade are also very high in sugar, which is not necessarily a bad thing for an athlete that needs easily digestible carbs, but it is not always the best option for someone simply needing to replenish electrolytes from a shorter activity or from a hot day. If you are needing a higher calorie option than Nuun (which only clocks in at 15 cals) for longer activities but don’t want the excessive amount of sugar found in Gatorade, check out Skratch which is made from fruit and has more carbs than Nuun (18 grams of sugar vs 1 gram) and an electrolyte profile that matches what is lost in sweat.
Whatever you are drinking to replace your electrolytes, Terra is here to help!
Tips for Running in the Heat: Terra Girls Episode 3
This week the Terra Girls discuss ways to beat the heat while running and the new Summer Sizzler race series. They also reflect on why Brittany has such a hard time drinking water and share a story about Brennan and sunglasses.