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!
Starting to Run Backwards
For most people, before they begin their running journey they have some sort of desire to actually run. First, they decide they want to “get into running,” and then they might do some research. One might find a good cardio workout for beginners and find shoes that will best benefit them. This is great and typically a beautiful progress to becoming an avid runner. This is not my story.
When I got hired at Terra Running Company, I was not a runner and had no intentions of becoming one. Therefore, training was a little more difficult. I had to start from scratch, so I started with Skratch, and I will say their cookie mix is delicious. On a serious note, I tried on roughly 26 pairs of running shoes, becoming hyper-aware of every detail and feeling. I’ll be honest, this made my everyday shoes feel a little less comfortable. I needed to know what each shoe felt like in order to sell them. Although I was not going to run in them, other people would, so I needed to have knowledge even without much experience.
As I continued to learn about shoes, I learned about the importance and benefits of nutrition, socks, accessories, and running in general. I now spend many hours a week talking to runners about what suits them best, mostly pertaining to shoes but also their likes and dislikes surrounding all things running.
Since starting at TRC, I have loved getting to know my coworkers, regulars, and new customers. I have seen the joy people get from putting on a good shoe after so long without one. I have seen the excitement people get when running with their friends. And I have seen the satisfaction received by finishing a race. This has been inspiring and encouraging. Mary Lou Kownacki has a quote that states, “There isn’t anyone you couldn’t love once you’ve heard their story. ” I often think about this quote when dealing with others, but uniquely this has been true for me pertaining to running. I learned so much about running and runners that I have started to run myself. I used to make the joke that if you saw me running you should run too, because there would most likely be something chasing me. Now, I will quote some Terra gear and say, “Run for your life,” and I will do so happily. For now, I’m off to jog on the Greenway…
Brittany's Three Summer Favorites
Summer is here and we have the gear!
We asked the staff what three things they are particularly loving on their adventures this summer. Read on for Brittany’s current top three summer favorites…
Brooks Chaser 5 inch shorts: I wear these all day AND for every single run in the summer. The waistband is thick and comfortable and the length is perfect for wearing around or sweating in. This year's version of the short has a pocket in the small of your back big enough to hold a phone. It's so comfy, I literally "lose" my phone and it's in my pocket and I don't even notice! I am constantly doing laundry just so I can get these shorts to wear again!
Feetures Elite Compression Sock
Junk headbands: These are also great for wearing around and for running! Great for guys or girls, they are moisture wicking and lightweight. They stay put once you start sweating, which let's be honest, is the second you walk out the door these days! I love all the fun patterns and solids.
Feetures socks: If you are dealing with blisters, hot spots, or any kind of rubbing, don't just blame your shoes. These are more often evidence of sweaty cotton socks. Feetures socks are moisture wicking, meaning they will keep the skin drier than cotton or a cotton/poly blend sock. The Elite sock has great compression and a deep heel, so they won't move around inside your shoe. I wear them any time I have closed-toed shoes on in the summer because my feet get sweaty pretty quick, but I am especially sure to have them on when working out!
Honorable mentions: Goodr sunglasses, Skratch Labs hydration, Brooks Drive 3 Pocket bra, Body Glide
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!