Electrolytes while running
As a runner, it's important to drink enough to maintain your fluid balance. But often, water isn't enough. When you sweat, you lose water but also essential electrolytes. That's why it's important to replenish electolytes as well. This helps prevent the effects of dehydration, such as muscle cramps, energy dips, and loss of focus - which in turn can lead to decreased performance.
What are electrolytes?
Electrolytes are minerals with an electrical charge. They play an important role in maintaining normal cell function. For example, they regulate your fluid balance and ensure that nerves and muscles function properly. As a result, they have a major impact on how you perform during exercise.
The most well-known electrolytes are sodium, potassium, magnesium, and calcium. An important one is sodium, as it helps the body absorb and retain fluids more effectively.
When should I drink electrolytes?
A general rule is to add electrolytes to your water during activities lasting longer than 60 minutes. Of course, this also depends on how much you sweat - some sweat more than others. If you notice white crystals on your clothing or skin after exercising, that's a sign you've lost a lot of salt through sweat, and it's a good idea to add electrolytes to your water next time.
On warm days, you also lose more fluids and electrolytes. In those conditions, replenishing minerals can be especially beneficial.
"If you notice white crystals on your clothing or skin after exercising, that's a sign you've lost a lot of salt through sweat"
Is hydrating with water sufficient?
When you sweat a lot and go for a long training or race, hydrating with water alone is not sufficient. During sweating, you also lose electrolytes, which need to be replenished. That's why electrolyte-containing drinks - especially those with sodium - are superior to water.
What are the symptoms of an electrolyte deficiency?
Sometimes the symptoms of electrolyte deficiency are easy to recognize, but they can also appear subtly. The most common symptoms are:
- headache
- muscle cramps (especially in the calves)
- dizziness
- loss of concentration
An electrolyte deficiency therefore affects not only your muscles, but also your brain.
How do I replenish electrolytes while running?
We understand that you won't go for a run with a salt shaker with you. Fortunately, there are effective alternatives to replenish your electrolytes on the go.
- Elektrolyte tabs are tablets you dissolve in water. You can simply add them to your water bottle or soft flask. They contain a precise amount of electrolytes and help support your electrolyte balance.
- Energy gels with electrolytes contain not only carbohydrates for energy, but also essential minerals. They provide energy for long efforts while also helping to replenish your electrolyte levels.
Hydrotabs, gels with electrolytes and sports drink compared
SIS Go Hydro
- Minerals: sodium, potassium, magnesium, calcium
- Purpose: hydration
- Contains no carbohydrates
- Low-calorie tablets
SIS Energy + Electrolyte Gel
- Minerals: sodium, potassium, magnesium
- Purpose: provides energy and hydration
- Contains 22g of carbohydrates per gel
- 87kcal per gel
4GOLD carbo electro
- Minerals: sodium, chloride
- Purpose: provides energy and hydration
- Contains 30g of carbohydrates per 33g serving
- 119kcal per 33g serving
Runners' lab energy
- Minerals: sodium
- Purpose: provides energy and hydration
- Contains 29g of carbohydrates per 30g serving
- 114kcal per 30g serving
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Electrolytes while running
As a runner, it's important to drink enough to maintain your fluid balance. But often, water isn't enough. When you sweat, you lose water but also essential electrolytes. That's why it's important to replenish electolytes as well. This helps prevent the effects of dehydration, such as muscle cramps, energy dips, and loss of focus - which in turn can lead to decreased performance.
What are electrolytes?
Electrolytes are minerals with an electrical charge. They play an important role in maintaining normal cell function. For example, they regulate your fluid balance and ensure that nerves and muscles function properly. As a result, they have a major impact on how you perform during exercise.
The most well-known electrolytes are sodium, potassium, magnesium, and calcium. An important one is sodium, as it helps the body absorb and retain fluids more effectively.
When should I drink electrolytes?
A general rule is to add electrolytes to your water during activities lasting longer than 60 minutes. Of course, this also depends on how much you sweat - some sweat more than others. If you notice white crystals on your clothing or skin after exercising, that's a sign you've lost a lot of salt through sweat, and it's a good idea to add electrolytes to your water next time.
On warm days, you also lose more fluids and electrolytes. In those conditions, replenishing minerals can be especially beneficial.
"If you notice white crystals on your clothing or skin after exercising, that's a sign you've lost a lot of salt through sweat"
Is hydrating with water sufficient?
When you sweat a lot and go for a long training or race, hydrating with water alone is not sufficient. During sweating, you also lose electrolytes, which need to be replenished. That's why electrolyte-containing drinks - especially those with sodium - are superior to water.
What are the symptoms of an electrolyte deficiency?
Sometimes the symptoms of electrolyte deficiency are easy to recognize, but they can also appear subtly. The most common symptoms are:
- headache
- muscle cramps (especially in the calves)
- dizziness
- loss of concentration
An electrolyte deficiency therefore affects not only your muscles, but also your brain.
How do I replenish electrolytes while running?
We understand that you won't go for a run with a salt shaker with you. Fortunately, there are effective alternatives to replenish your electrolytes on the go.
- Elektrolyte tabs are tablets you dissolve in water. You can simply add them to your water bottle or soft flask. They contain a precise amount of electrolytes and help support your electrolyte balance.
- Energy gels with electrolytes contain not only carbohydrates for energy, but also essential minerals. They provide energy for long efforts while also helping to replenish your electrolyte levels.
Hydrotabs, gels with electrolytes and sports drink compared
SIS Go Hydro
- Minerals: sodium, potassium, magnesium, calcium
- Purpose: hydration
- Contains no carbohydrates
- Low-calorie tablets
SIS Energy + Electrolyte Gel
- Minerals: sodium, potassium, magnesium
- Purpose: provides energy and hydration
- Contains 22g of carbohydrates per gel
- 87kcal per gel
4GOLD carbo electro
- Minerals: sodium, chloride
- Purpose: provides energy and hydration
- Contains 30g of carbohydrates per 33g serving
- 119kcal per 33g serving
Runners' lab energy
- Minerals: sodium
- Purpose: provides energy and hydration
- Contains 29g of carbohydrates per 30g serving
- 114kcal per 30g serving
More about nutrition and sports
-
sportvoeding
How does OLEUS work?
The sports nutrition that boosts your endurance.
-
sportvoeding
Which sports nutrition before, during or after a training?
Sports nutrition for runners
-
Zomer
What is the Maurten Gel 100?
The gel that won't cause stomach issues
-
sportvoeding
How to train your gut for a marathon?
Train the gut with sports nutrition dietitian Julie