Gatorade was created in when a head football coach from University of Florida sought to address the effects of electrolyte imbalance in his football players. The drink would replace the body fluids that his athletes lost during physical exertion. Go Gators! So we know Gatorade helps those with too little electrolytes in their system, but is it possible to over-consume them?
Is there such a thing as an electrolyte imbalance from consuming too many electrolytes? What is an electrolyte exactly? An electrolyte is a positively or negatively charged ion that creates an electrically conducting solution when dissolved in water. Electrolytes provide a charge that is essential for life and human survival, and have to be maintained in proper concentrations in the body.
The most important electrolytes for body replenishment are potassium, sodium, magnesium, and calcium. Everyone has a different sweat rate and sweat composition, with some of us being saltier sweaters than others. In addition, the environment and weather play a role, with more hot and humid conditions causing higher sweat rates and increased electrolyte losses. Your fitness level can influence sweat rate and composition with untrained runners losing more sweat and electrolytes than those who are more trained.
The American College of Sports Medicine recommends a focus on sodium-chloride replacement during running events to help with fluid retention and avoid hyponatremia , which occurs when too much water is ingested relative to sodium concentration in the blood.
Aid stations are often stocked with sodium-rich foods and gels often contain electrolytes, as do hydration mixes. Ingesting too much salt without enough fluids can lead to increased thirst and gastrointestinal distress as water is drawn into the intestines not something you want to experience while running.
In general, you can get the electrolytes your body needs through food; there are many good dietary sources of electrolytes easily available like bananas for potassium, nuts and seeds for magnesium, dairy products for calcium and pretty much anything salty for sodium and chloride. This is especially true if you are keen to recover quickly in order to train again.
If you become dehydrated your performance will suffer — one study found that running times over 10,m increased by 2min 37sec owing to dehydration. Other situations where you might want to take electrolytes include after a big night out, since many of the unpleasant effects that follow arise from dehydration, owing to the fact alcohol is a diuretic. You could even use an electrolyte drink before you go to bed, if you want to reduce the unpleasant symptoms of dehydration before they start.
When we sleep we lose on average over 1kg of water-weight through breathing, sweating and those nighttime trips to the bathroom, so using an electrolyte drink in the morning, while not essential for your health, might well help to kick off your day on the right foot.
Sodium is the main electrolyte we lose in sweat, and the average rate of that loss is mmol per litre of sweat. The most common sign of low electrolytes is muscle cramping, which can be excruciating and debilitating.
The best way to keep electrolytes balanced in your body is by paying attention to your thirst. Jones recommends drinking about two cups of fluid two hours before any physical activity. Then, try to drink 4 to 6 ounces every 15 to 20 minutes during physical activity.
Finally, have a drink after you finish exercising. Staying hydrated is key to maintaining a balance of electrolytes. Water is the most natural choice for hydration. It is less expensive and more available than any other drink. Coconut water is another alternative for replenishing electrolytes.
Coconut water is low on the glycemic index, so it won't dramatically affect your blood sugar. Studies have also shown that it may help reduce blood pressure and cholesterol — a heart-healthy reason to drink it. However, sports drinks are often more appealing.
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