Electrolytes are minerals that help you stay hydrated, regulate nerve functioning, and influence muscle contraction and relaxation. Any electrolyte disturbance can potentially hinder athletic performance and may lead to muscle weakness, muscle twitching, dehydration, and cramping.
Sodium and chloride (together they make table salt) are the major electrolytes lost through sweat followed by smaller amounts of potassium, calcium, and magnesium. Sodium is the primary electrolyte that needs replacing during exercise. In a healthy individual, blood potassium is well regulated. Also, supplemental potassium in high doses can be very dangerous therefore, while some electrolyte replacement products provide a tiny bit of potassium, this isn’t an essential ingredient.
Sweat sodium losses vary tremendously between athletes with reported losses ranging from the amount in a “pinch” of salt (0.2 grams of sodium) per liter (1 liter = 4.23 cups) of sweat to over 12.5 grams of sodium per liter (12.5 grams of sodium is the amount in 5.4 teaspoons of salt) of sweat. Sweat sodium losses are dependent on an athlete’s dietary sodium intake, sweat rate, adaptation to heat, and rehydration source (and how much sodium their during exercise beverage contains).
Hydrating with water alone can help prevent over-heating, though sodium helps your body hold onto the fluid you drink. In fact, relying solely on water and drinking tons of water (let’s say you only rehydrate with water during a four hour marathon) can dilute blood sodium levels and contribute to hyponatremia (dangerously low blood sodium that can result in muscle weakness spasms or cramps, headache or confusion, low energy and at worst, brain swelling, seizure and coma). Drink tons of water after exercise to rehydrate and you’ll pee a good bit of it right back out. Popular sports drinks typically provide varying amounts of electrolytes though some athletes may need to add sodium to their sports drink to fully replace sodium lost through sweat.
If you find that you need more sodium, start by adding 50 – 100 mg for every 8 oz. of fluid. So for instance, mix ½ packet Gatorlytes into a 32 oz. bottle of Gatorade or PowerAde (or similar sports drink).
Electrolyte Comparison Chart
| Product, Rating, Description | Bottom Line |
| Gatorlytes **** 1 packet; powder – Mix in any amount of water or other beverages – No calories– Sodium: 780 mg – Potassium: 400 mg – Magnesium: 40 mg |
Easily mixes into any beverage; good amount of sodium and you can use part of a package if you want a partial serving.
|
| Generation UCAN Hydrate ** 1 packet; powder – Mix in 16 – 20 oz. water – No calories -Lemon lime flavor -Sweetened with Stevia -Sodium: 300 mg -Potassium: 100 mg -Magnesium: 50 mg -Calcium: 15 mg |
Already flavored so this can only be mixed with water. Best for the very light sweater – one who doesn’t sweat much or lose much sodium through sweat.
Not for serious athletes. |
| Hammer Endurolytes * 2 electrolyte capsules -Swallow capsules or open & mix in a drink -Contains glycine to help neutralize the salty taste -Sodium: 80 mg |
Low in sodium for an electrolyte product. Many athletes would need several capsules.
-Xylitol is a common ingredient in Hammer products, which like all sugar alcohols, has the potential cause GI problems |
| Infinit Nutrition :Speed < 3 hours **** 1 packet :Speed < 3 hours – 230 calories – 55 g carbohydrate from maltodextrin and dextrose -Sodium: 325 mg |
Good for the athlete who is looking for a sports drink with sodium.
Many athletes, especially those who are heavy sweaters or salty sweaters, will need to add additional sodium. |
| Klean Electrolytes * 1 electrolyte capsuleThey recommend taking 1 – 3 capsules, depending on sweat rate, weight, and activity duration. -Sodium: 40 mg |
Relatively low in sodium for an electrolyte supplement. |
| MyProtein **** -flavored Electrolyte powder -Chloride: 320 mg |
This is table salt (exact same ratio of chloride and sodium) with potassium sulfate, calcium di phosphate and magnesium added (it isn’t clear how much is added). |
| NUUN * Electrolyte tablets (12 per tube) Comes in 3 drink options:1 NUUN Active Hydration Tablet -Sodium: 360 mg -Potassium: 100 mg -Magnesium: 25 mg -Calcium: 13 mg NUUN All Day Hydration NUUN U Natural Hydration |
NUUN Active Hydration contains sorbitol which is a sugar alcohol that may cause GI (stomach) distress (sorbitol is one of the 2 worst ones for stomach uspet)
NUUN’s U natural hydration uses Stevia instead of sorbitol
|
| Skratch Exercise Hydration mix ***
Electrolyte mix that can be added into any drink 1 scoop (20 gm) Lemons and Limes Skratch exercise hydration mix: -Sodium: 240 mg |
As a powder this can be modified to fit a person’s individual needs. It contains carbohydrate though and therefore it may deliver too many carbs at a time when combined with a sports drink or other calorie-containing beverage. Too many carbs at a time = stomach upset. |
| The Right Stuff ***
20 ml liquid electrolyte replacement designed as a pre-exercise hyperhydrator (to expand plasma volume via sodium fluid load) -Liquid form -Sodium: 1,780 mg |
Good option for “heavy sweaters” or athletes exercising in hot and humid environments (due to its high sodium content). However, there is nothing to suggest The Right Stuff is better than other electrolyte products when equating for sodium content or, in the case of rehydration, other factors that may contribute to fluid balance including macronutrients (fat, protein, carbs).
The research listed on their website is less than impressive since most studies compared The Right Stuff against low and no sodium conditions (the studies were not designed to truly test The Right Stuff but instead make the product look good). Greenleaf et al. Vascular Uptake of Rehydration Fluids in Hypohydrated Men at Rest and Exercise. NASA Technical Memorandum. August 1992. |
Thanks for the read..
Thank you for reading!
Have you read the research on electrolytes for ultra runners? This topic was covered extensively at last year’s Western States Medicine & Science in Ultra-Endurance Sports Conference (http://www.wser.org/research/conference/) the key presentation is available at: http://wser.org/wp-content/uploads/medicalconf/Hoffman-Sodium-Supplementation-Drinking-Strategies-and-Weight-Change-in-a-100-Mile-Ultra.pdf
Thank you for sending this! I look forward to reading it. Upon quick glance it looks like he is debunking some of the information typically conveyed about ultras and hydration. I agree – there’s a good bit of evidence indicating that athletes in longer distance events will lose quite a bit of water through sweat yet still perform well without any problems.