Electrolyte replacement strategies for endurance events -
Liver glycogen may also be exhausted by hard exercise and low blood glucose contributes to fatigue. High sweat rates are demanded during severe exercise and large water deficits commensurate with energy expenditure are incurred during extended periods of hard training and competition.
Salt, potassium and magnesium are lost in nutritionally significant amounts in the sweat, but vitamins and trace elements are not. Carbohydrate fuel CHO is a performance-limiting or performance-enhancing macronutrient fuel in all forms of endurance exercise.
Carbohydrate misuse, overuse, under use, timing and confusion continue to plague endurance athletes, interfering with their maximal performance. Misinformed, athletes continue to errantly misuse simple sugars or too much complex carbohydrates prior to exercise, during exercise and after exercise.
HAMMER NUTRITION LTD. The long chain maltodextrins selected for Hammer Gel presents a 7. Simple sugars such as sucrose, fructose and galactose double the osmolality, draw fluids and electrolytes from the exercising athlete's system, across the stomach lining, often inducing gastric stress, cramps, flatulence and premature fatigue.
Sugar is defined as a monosaccharide or a disaccharide. The shorter the chain length a carbohydrate is, the higher it raises the solution osmolality in the stomach.
The Amylose-Amylopectin content of maltodextrin and potato starch are very similar in their chemistry to human stored glycogen. Therefore the gold-standard carbohydrate source for energy drinks, bars or gels originates from longer-chain carbohydrates Maltodextrins because more caloric volume crosses gastric lining with less distress to the competing athlete.
Body fluid osmolar pressures change when the temperature and humidity excrete endogenous electrolyte stores. Adding the right combinations of electrolytes with Vitamin B-6 and L-Tyrosine may enhance absorption. Diluting CHO mixtures lower than body-fluid osmolar levels further induces a positive transition rate of gastric emptying, especially when stressed sodium electrolytes are lost in evaporative cooling.
Simple sugars such as sucrose and fructose double the osmolality, draw fluids and electrolytes from the exercising athlete's system, across the stomach lining, often inducing gastric stress, cramps, flatulence and premature fatigue.
With the application of a low sodium electrolyte replacement, the body is permitted to adapt by trial and error using a sodium intake of mg. per hour when accompanied by complimentary electrolytes. One rationale argues for including chloride, potassium, magnesium, manganese, L-Tyrosine, and Vitamin B-6 in order to reduce sodium depletion rate by enhancing natural body hormones to spare fluids and sodium simultaneously.
Sodium is a mineral. Meat, fish, poultry, eggs, milk and cheese all contribute sodium. The dietary guidelines for healthy American adults recommend limiting dietary intake to less than milligrams mg per day.
We need only mg of sodium each day, athletes maybe mg. In Asian diets, the sodium intake can climb to over mg per day. High sodium intake is linked to high blood pressure. For some people, high sodium diets can also cause fluid retention and swelling in the feet, face, eyes and hands.
Reabsorption in distal tubule summarized as variations in sodium is controlled by aldosterone hormone release. As adrenal cortical hormones increase, renal reabsorption of sodium ions and water increases body sodium and water.
Chloride follows passively, while water volume recirculated and controlled by the hormone, vasopressin, which is released from the anterior pituitary neurons with cell bodies in the hypothalamus in the paraventricular and supraoptic nuclei secrete vasopressin from their terminals on blood vessels in the posterior pituitary.
The sodium and other electrolytes required may differ greatly. Evidence has been reviewed and is on file from a variety of blood lab values taken before and after an ultramarathon substantiating one athlete's need for one electrolyte per hour while other athletes require six to eight of the same supplement in order to avoid electrolyte depletion.
The adaptation of human physiology to electrolyte losses in extreme endurance events is sensitive, predictive and must be replenished for resolution. The highest endurance athlete's intake of sodium observed over the past 17 years was a ultramarathon runner who reported the need to take mg.
sodium per hour during the last half of a kilometer ultramarathon. The lowest endurance athlete's intake of sodium observed was one ultramarathoner runner who reported taking only sodium per hour all they way through a mile ultramarathon. The later finished well, while the former won the race.
This demonstrates successful individual upper and lower sodium tolerances by a factor of 10X! Most athletes perform successfully using from mg. sodium per hour in prolonged endurance events. Why is this and what are the mechanisms which support replenishing electrolyte losses with a low-sodium formula?
Adrenocorticotropin hormone ACTH is secreted by the basophillic corticotrophs that are usually situated in the anteromedial part of the pituitary gland. ACTH stimulates the production of glucocorticoids, mineralocorticoids and androgenic steroids.
In the early stages of dehydration, there are no major health risks. Mild dehydration can be identified by being able to recognize these common symptoms:. If dehydration progresses to moderate and severe stages, symptoms often escalate to nausea, confusion, and even lethargy.
At the point of severe dehydration, organ damage or even death could occur. It is vital that runners stay ahead of dehydration — not only to achieve optimal performance, but to prevent the development of serious health risks.
Overhydration, known as hyponatremia, is often caused by drinking too much water. The resulting fluid-electrolyte imbalance can cause headaches, confusion, nausea, and fatigue in mild cases or quickly progress to seizures, coma, or even death in severe cases. Because endurance runners have higher fluid needs than the average person, this group is also at higher risk of experiencing hyponatremia through well-intentioned efforts to remain hydrated.
With this in mind, it is imperative that runners balance their water intake with sources of electrolytes as well. Keep reading to find out how this can be accomplished. Determining fluid and electrolyte needs as an endurance runner can be challenging because there are a variety of conflicting recommendations.
With this in mind, Tables 1, 2, and 3 provide the current evidence-based fluid and electrolyte recommendations for before, during, and after endurance exercise. It is recommended that you use these guidelines as a starting point to create a personalized hydration plan.
This will ultimately result in a hydration regimen that allows you to feel and perform your best. Two to four hours before exercise, runners should drink 0. You should be comfortably full when you begin exercise. If you tend to be a heavy sweater or are exercising in a hot climate, your needs may be closer to 0.
However, if you are going for a shorter run or do not sweat as much, you can drink closer to 0. You can always adjust the amount you drink before your next run if you find that you need more or less.
If you are doing a morning run and do not have time to hydrate 2 to 4 hours before exercise, drink at least 6 to 8 oz of water when you wake up.
It is also important that you remain well-hydrated the day before your morning run. Example: A lb individual should drink between Most pre-exercise hydration should come directly from water. If you would like to consume a sports drink with carbohydrates and electrolytes, do so within an hour of exercise.
If you are exercising for more than an hour, supplement with electrolytes. Products with both electrolytes and carbohydrates will be most advantageous to performance.
You can choose a sports drink, electrolyte powder, gels, or gummies. Salty foods such as pretzels and crackers can be a good option too. If you are a heavy sweater or are exercising in a hot climate, make sure your electrolyte source is rich in sodium. Individuals in this category should consume roughly milligrams of sodium per hour during prolonged exercise.
To assess fluid loss, weigh yourself before and after exercise. Any change in weight is reflective of a change in fluid status. For every lb of weight lost, rehydrate with 16 to 24 oz of fluid. If you have gained weight, this is an indicator that you are overhydrating during exercise.
Electrolyte replacement after exercise is dependent upon the amount of fluid lost during exercise. If you find that you have to replace a lot of fluid to maintain your pre-exercise weight, add an electrolyte beverage in alongside your water to avoid hyponatremia.
Your post-exercise meal can also contribute towards meeting your electrolyte needs. Because sodium is the main electrolyte lost through sweating, prioritize salty foods after exercise.
These recommendations apply to all running durations — whether you are completing a short or long run. However, if you are planning to run a shorter distance 3 miles or less and do not want to carry fluids during your run, just make sure that you hydrate before your run and replenish your fluid and electrolyte stores after your run by following the guidelines provided in Tables 1 and 3.
While the formal fluid and electrolyte guidelines provide runners with valuable technical information, it can still be difficult to implement and personalize these concepts in practice. Here are some strategies to assist you in achieving optimal hydration throughout endurance exercise:. nutrition county healthwellness Cache County finance directory Extension Directory expert homeandcomm home and community Jenna Dyckman level-up Jenna Dyckman Extension Assistant Professor Cache County.
Utah State University sites use cookies. By continuing to use this site you accept our privacy and cookie policy. I agree. Close Open search. Close Nutrition Topics. Close Related Topics. Close Quick Links. October 16, Electrolytes and Endurance Performance Electrolytes are minerals that are often characterized by their ability to carry an electric charge when dissolved in water.
Risks of Fluid-Electrolyte Imbalances Fluid-electrolyte imbalances can be associated with a variety of health conditions, but the two main issues facing runners are dehydration and overhydration. Mild dehydration can be identified by being able to recognize these common symptoms: Thirst Fatigue Dry mouth Dark-colored urine Dizziness Headache Muscle cramping If dehydration progresses to moderate and severe stages, symptoms often escalate to nausea, confusion, and even lethargy.
Fluid and Electrolyte Recommendations for Endurance Runners Determining fluid and electrolyte needs as an endurance runner can be challenging because there are a variety of conflicting recommendations. Table 1. Fluid and electrolyte recommendations before exercise Fluid Recommendation Electrolyte Recommendation Two to four hours before exercise, runners should drink 0.
Post-Race: Sipping on a sports drink, rather than plain water, post-race will facilitate optimal rehydration of muscles, including replacement of lost electrolytes. Because water serves as the medium for all metabolic activity, helps to lubricate our muscles and joints, and also keeps our core body temperature in check, failure to take in enough fluids during a long run can have a dramatic negative impact on both health and performance.
Therefore, determination of sweat rate and consequent fluid demands is extremely important for athletes. Daily: Drink half your body weight in pounds in fluid ounces or so urine runs pale yellow during the day. For example, a lb man requires approximately 75 ounces of fluid daily.
Unfortunately, this level of dehydration can have significant negative consequences on performance so be sure to sip on ounces of fluid in the hours leading up to race start or so that urine runs pale yellow.
During-Race: Aim for ½-1 liter or approximately 1 standard bike bottle ~ ounces per hour or so that urine runs pale yellow. It is important to note that over-hydration, also known as hyponatremia, can be just as dangerous as dehydration and is generally caused by consuming fluids, especially water, beyond that of what the body can absorb.
Cardinal symptoms of over- hydration include clear urine, pressure headaches, nausea, vomiting, and confusion. To monitor hydration status, weigh in pre- and post-workout.
It is estimated that one needs approximately 20 ounces of fluid to replenish 1-lb of body weight. A central nervous system stimulant, caffeine may help maintain blood glucose concentration and reduce power loss through its effects on the active musculature and nervous system that reduce fatigue and perceptions of effort, discomfort, and pain.
Specific flavors of energy gels and chews are caffeinated at a dose of mg pack. It is important to experiment with personal tolerance to caffeine as some athletes do not respond favorably to caffeine with symptoms such as a racing heart beat, muscle twitching, stomach distress, and anxiety serving as reason for avoidance.
Aim for mg of caffeine e. Avoid consuming more than mg of caffeine on race day. For best results, consider eliminating caffeine from the diet for 10 days prior to racing.
How Electrolyte replacement strategies for endurance events stratevies the program? Is Holistic cholesterol improvement program and exam online? What makes ACE's program different? Call or Chat now! Electrolytes are some of the replaacement complex and misunderstood nutrients, which can make answering client questions about replacement options a challenge for many fitness professionals. For example, clients may ask why electrolytes are important, which specific electrolytes need to be replaced, as well as what options there are for replacing electrolytes before, during and after exercise. Expert-recommended supplement, a. There are strztegies dizzying array of drinks and powders on the market that endurabce to keep you Electrolyte replacement strategies for endurance events and boost energy levels Pre-workout snacks your runs. But you need more than just water and sugary calories for optimal performance. When electrolyte levels drop too low, performance can suffer. In extreme cases, consuming a large volume of water without sufficient electrolytes can lead to dangerously low levels of sodium in the blood, a potentially life-threatening condition known as hyponatremia.
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