Electrolytes are electrically charged ions present in your body's blood plasma and cells. Some of your body's electrolytes include sodium, chloride, magnesium, calcium and potassium. Sodium and chloride levels are most affected by exercise, especially if your sweat rate increases. When concentrations of these electrolytes decrease in your blood, water loss often occurs which can lead to dehydration. Low concentrations of electrolytes can also impair physiological functions such as muscular contraction.
Pre-Exercise Considerations
Water often moves with sodium, so sweating without fluid replacement can put you at risk for dehydration. Before you exercise, there are steps you can take to prepare for electrolyte losses that may occur during your workout. Make sure you are properly hydrated. Check the color of your urine. Typically, urine will appear light yellow, or the color of lemonade, when you are properly hydrated. If your urine appears dark or you feel thirsty, drink extra fluids and delay your workout for a bit. If the weather is hot or humid, drink extra fluids before your session but give yourself time to digest.
Electrolytes Before Exercise
While there are no official recommendations for pre-exercise electrolyte ingestion, you may want to consider eating or drinking something with electrolytes before working out under certain conditions. If you sweat a lot during exercise, you may want to get a jump start on the electrolyte losses. One sign of heavy sweating is a layer of salt residue that remains on your skin after your sweat evaporates. Ingesting electrolytes before physical activity may also be beneficial if you will be exercising longer than 60 to 90 minutes, your intensity level will be high or the weather is hot and humid.
Electrolytes in Food
Electrolytes can be ingested in different forms. One way to consume extra sodium and chloride is to eat salty snacks. Some food options that are high in sodium are canned tomato juice, dill pickles and table salt. Table salt can be combined with water to create your own electrolyte beverage. Some fruits and vegetables such as tomatoes, lettuce and olives are efficient chloride sources.
Electrolyte Supplements
You may find it more convenient, or more tasty than saltwater, to opt for an electrolyte supplement. Electrolyte supplements are offered in a variety of flavors and forms, such as tablets, drinks, gels and gummy-type snacks. The supplements are available as electrolyte-only, electrolytes plus calories or endurance-specific electrolytes plus calories. For pre-exercise consumption, the drink options are probably your best bet since hydration should be a top priority before your workout.
References
- American Council on Exercise Certified News; Electrolytes: Understanding Replacement Options; Shawn Dolan; August 2010
- "IDEA Fitness Journal"; Fueling Athletes for Training and Competition; Jacqueline Berning; January 2011
