When we sweat, 99% of what we lose is water. The other 1% of sweat is electrolytes. Minerals, such as Calcium, Potassium, Sodium, and Magnesium work together to make up our electrolytes. These electrolytes move water around in our cells and hold water where it’s needed. Electrolyte replacement is essential so we don’t get dehydrated and we can keep our bodies from shutting down.
HOW DO YOU KNOW WHEN YOU’RE DEHYDRATED?
If you have to ask, you’re probably already there. The first thing you should pay attention to is your pee. It should be the color of lemonade. These are all signs of dehydration:
- Fatigue
- Dark yellow urine
- Sudden lightheadedness
- Heart rate increases
- You overheat
- Muscles cramp
- Constipation
- Loss in skin elasticity (try the “pinch test” on your hand)
- Dry eyes, nose, mouth, lips, skin
- Thirst
- Headache
- Feeling drunk
WHAT SHOULD I TAKE?
- Powders (mix with water): Nuun Sport, LMNT, Maurten Drink Mix, Skratch Labs Sport Hydration Mix, Tailwind Endurance Fuel Drink
- Gels: Maurten Gel, Spring Energy Gel, Huma Chia Gel
- Chews: SaltStick FastChews, Skratch Lab Energy Chews
- Pills/Caps: SaltStick Caps
- Bars/Waffles: Picky Bars, Honey Stinger Waffles, Untapped Waffles
WHEN SHOULD I TAKE IT?
Read the instructions on the packaging and consider how long you will be working out. Everyone is different, but my general rule of thumb is that if you’re going to be working out for 60 minutes or more, you should start using electrolytes 30-45 minutes into your workout and every 30 minutes after.
HOW MUCH SHOULD I TAKE?
Again, read the instructions on the packaging. Less is more when your body is adjusting to something new, so try a little first and see how your body does. With drink mixes, I dilute the mix a lot more than the instructions indicate. I don’t like my electrolytes to be too sweet.
WHERE DO I BUY?
Check out your options at running stores and ask the employees there for advice. You can also, of course, buy online. I like to buy a lot of my hydration/nutrition on The Feed because you can get single serve options and there are some “tester pack” options that allow you to try a few different things.
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Every month, we’ll try to address a training question with Run Oregon Blogger Nikki. Nikki owns Healthy Girl Fitness LLC and she’s is an RRCA certified running coach, an AFAA and NASM certifed personal trainer and group fitness trainer, and an ACE certified Nutrition Specialist.