TL;DR
🔹 An electrolyte is a substance that conducts electricity when dissolved in water – e.g. sodium, potassium, calcium, bicarbonate, magnesium, chloride, phosphate
🔹 Many processes in the body rely on a small electric current to function, and electrolytes provide this charge.
🔹 Do you do anything specific after running to restore electrolyte balance?
🔹 Do you do anything specific each day or week to promote electrolyte balance?
🔹 Are there any foods or “products” that you use and would recommend to others?
Join the discussion in the from1runner2another Facebook group.
Background
Electrolytes are chemicals that conduct electricity when dissolved in water.
They regulate nerve and muscle function, hydrate the body, balance blood acidity and pressure, and help rebuild damaged tissue.
For example, a muscle needs calcium, sodium, and potassium to contract. When these substances become imbalanced, it can lead to either muscle weakness or excessive contraction (cramping).
Electrolyte levels can change in relation to water levels in the body, as well as other factors – important electrolytes, including sodium and potassium, are lost in sweat during exercise.
Maintenance
A healthy balanced diet will usually contain all the eletrolytes your body needs.
For example:
- Sodium can be obtained from table salt, dill pickles, tomato juices, sauces and soups
- Chloride can be obtained from table salt, lettuce, olives, tomato juices
- Potassium can be obtained from bananas, plain yogurt and skin-on potatoes
- Magnesium can be obtained from spinach, halibut, pumpkin seeds
- Calcium can be obtained from milk, yogurt, cheeses, kale, sardines
Supplementation
When we exercise, and especially when we exercise hard, for long periods of time, or on hot, humid days, our electrolyte balance may be affected.
Which is why there’s a market for electrolyte drinks, tablets and gels.
The trick (as usual) is knowing which are effective (and in what circumstances)
Feedback? Questions?
If you have questions or recommendations – things that have worked for you – come and share them with us!
Join the discussion in the from1runner2another Facebook group.
