Without ample calcium consumption, the body pulls calcium from the bones, causing them to weaken overtime. While calcium helps muscles contract, magnesium causes them relax. Magnesium also allows muscles to take in oxygen and plays a role in maintaining a normal heartbeat and muscle function.

Women need to milligrams of calcium per day, while men need to milligrams. Not eating enough magnesium may negatively affect athletic performance and can cause weakness and even muscle spasms.

A vital part of hydration and muscle contraction including heart muscles, digestive muscles, etc. Similar to the other electrolytes, a potassium deficiency can cause muscle weakness, cramping, and abnormal heart rhythms.

By incorporating whole grains, fruits, veggies, lean sources of protein, and adequate water, most of us can meet our electrolyte needs. Be sure to drink water before, during, and after your workouts to ensure proper hydration, energy, and muscle function.

A balanced post-workout meal or snack can easily replace lost electrolytes and aid in recovery. I started playing competitive basketball once a week about a month ago, so I should probably purchase some sports drinks that have electrolytes soon.

Your email address will not be published. Submit Comment. This site uses Akismet to reduce spam. Learn how your comment data is processed. Why Are Electrolytes Important For Athletes? Table of contents What are electrolytes? When do you need electrolytes?

Do they help performance? How much do you need? Foods with electrolytes Sodium Calcium Magnesium Potassium Related Articles. Related Posts 6 Sports Nutrition Rules For Young Athletes. Elizabeth Shaw on April 28, at pm. What a great, informative post! I always forget that tahini has calcium, bring on the hummus!

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Skip to Content Health Beauty Fitness Nutrition Life. sign in. BEST WALKING SHOES VALENTINE'S GIFTS FOR HER VALENTINE'S GIFTS FOR HIM BEST HAMSTRING STRETCHES HEALTHY SMOOTHIE RECIPES.

Our top picks 1. Pros Low calorie Variety of flavors No added sugar. Cons Some find the flavor weak. Electrolytes Sodium and potassium Added sugar 0.

Pros No added sugar Antioxidants and vitamins included Low calories. Cons Some reviewers report too strong of a flavor. Electrolytes Sodium, potassium, and magnesium Added sugar 0. Pros Gluten free High in potassium Super hydrating.

Cons 1 g added sugar. Electrolytes Potassium, sodium, phosphorus, and magnesium Added sugar 1 g. Advertisement - Continue Reading Below. Pros Sea salt and himalayan salt provide electrolytes No added sugars Low in carbs Low calorie. Cons Not for those with high blood pressure. Pros Sugar free Provides protein.

Cons Not vegetarian- or vegan-friendly. Electrolytes Sodium, potassium, and calcium Added sugar 0. Pros Antioxidants and vitamins included Zero calories Low price. Cons Not vegan. Electrolytes Sodium Added sugar 0. Pros High potassium content No added sugar Includes vitamin C. Cons No sodium.

Electrolytes Pottasium Added sugar 0. How to choose an electrolyte drink. Here are a few tips to follow when looking for an electrolyte drink: Consider sodium: Sodium is an essential electrolyte for our body, but sodium recommended levels change from person to person. Are electrolyte drinks safe?

Miller KC. et al. An Evidence-Based Review of the Pathophysiology, Treatment, and Prevention of Exercise-Associated Muscle Cramps. J Athl Train. Lau WY. Water intake after dehydration makes muscles more susceptible to cramp but electrolytes reverse that effect.

BMJ Open Sport Exerc Med. Maughan RJ. Muscle Cramping During Exercise: Causes, Solutions, and Questions Remaining. Sports Med.

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Alan McCubbin 7 min read. Are electrolytes important for athletes?

However, for exercise duration under two hours, an electrolyte supplement containing mg of sodium and mg of potassium per ounce serving should prove itself sufficient as an electrolyte replacement.

If you are an extreme distance athlete participating in marathons or ultra-marathons, you may need a product with a much higher concentration of electrolytes to replenish your body. Athletes in this group should aim for anywhere between mg of sodium and mg of potassium per ounce serving.

Always be sure to check the label for unnecessary carbohydrates, steering clear of any added sugars and other harmful additives. In addition, keep in mind that sodium — rather than potassium — plays the primary role in electrolyte replacement, proving itself to be more of an important factor when deciding which electrolyte product is best for your specific needs.

Have you ever experienced a muscle cramp in your leg during a workout? Although there are many theories as to why this happens, it usually involves improper hydration and inadequate electrolyte replenishment.

Since athletes naturally perspire more, depleting vitamin and mineral stores faster, they are more prone to cramping and fatigue.

It is critical to refuel the body with fluids and electrolytes for greater performance, endurance and recovery. Electrolytes are essential minerals that athletes require to perform at their best. Although everyone needs electrolytes, athletes tend to sweat more and thus lose more electrolytes like sodium and chloride faster than the average gym-goer.

Signs that you could be electrolyte deficient can include muscle cramps, weakness, twitching, hyponatremia, irregular heartbeat, muscle weakness, fatigue and even confusion. If you are an athlete looking for a surefire, convenient, and healthy way to replenish your body with the vitamins and minerals it needs for optimal function, consider a superior electrolyte supplement from a company that is passionate about using high-quality and natural ingredients — like Adapted Nutrition.

They offer clean electrolytes that are of the highest potency, to ensure your body absorbs the nutrients it needs to train at its best! Item added to your cart. Electrolytes are minerals that help your body carry out a variety of vital functions, such as hydration, muscle contractions, pH balance, and nerve signaling.

To function properly, your body must maintain adequate levels of fluid and electrolytes at all times. Beverages like coconut water, milk, fruit juice, and sports drinks can all contribute to hydration and electrolyte balance. For most people, a balanced diet and adequate water intake is enough to maintain electrolyte levels.

Drinking plenty of water and watching for early signs of dehydration can help you determine whether adding an electrolyte beverage to your routine is right for you. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument. This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

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If you have a cold and want to run, a good rule of thumb is to consider the location of your symptoms. If your symptoms are located above your neck…. Pedialyte is an over-the-counter rehydration drink for both children and adults.

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Nutrition Evidence Based 8 Healthy Drinks Rich in Electrolytes. Medically reviewed by Adda Bjarnadottir, MS, RDN Ice — By Ansley Hill, RD, LD — Updated on February 28, How we vet brands and products Healthline only shows you brands and products that we stand behind.

Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we: Evaluate ingredients and composition: Do they have the potential to cause harm?

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Read more about our vetting process. Was this helpful? Share on Pinterest. Coconut water. Watermelon water and other fruit juices. Electrolyte-infused waters.

Electrolyte tablets. Sports drinks. Is an electrolyte drink right for you? The bottom line. How we reviewed this article: Sources. A sports drink may be used by people engaging in exercise of vigorous intensity for more than one hour, especially if sweating heavily. Perhaps of greater importance in athletes of any age, but especially youth, is to encourage a balanced diet , snacks as needed, and adequate water that will best enhance physical and mental performance.

Pediatricians should discuss the use of sports drinks with their young patients and parents to ensure that all are aware of the health risks, and if used, are monitored carefully. Sugary Drinks Energy Drinks. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

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You can find it online or through specialty bike shops and running stores. Sugar: 2 g Carbs: 2 g Calories: 10 Active Ingredients: Sodium, potassium, magnesium, and calcium Flavors: Lemon lime, tart orange, peach, and seedless watermelon.

Each small pack has 10 tablets or five servings of two tablets each; for every serving you get mg sodium, 30mg potassium, 10mg calcium, 6mg magnesium, and about 8 to 10 calories, depending on which flavor you choose.

The flavors are mild and easy to take, even after hours of sucking down sugary energy gels on a long run. Although each serving is specified as two tablets, the fact that they come in a resealable packet of 10 means you can calibrate exactly how much salt you need and take just one or multiples.

Find them at REI or your local running store. Unlike dissolvable tablets, these salt capsules are designed to be washed down whole with water for fast action against cramping and nausea.

The Tylenol-sized pill are flavorless and easy on sensitive stomachs—they essentially just deliver a quick blast of electrolytes and vitamin supplements without requiring you to mix them with water. That can be a pro or a con, depending on whether you need the added motivation of flavoring to drink more fluids during or after a run.

If you have no problem consuming plenty of water, Hi-Lyte capsules are an excellent way to get your salt on the go without having to carry much. The 10 Best-Tested Wireless Earbuds for Running. Puma Magnify Nitro 2 Review.

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Best Electrolyte Tablets for Runners Best All-Arounder: Nuun Sport Hydration Tablets Best Taste: Skratch Labs Sport A Better Gatorade Mix: Gatorade Endurance Formula Best for Short Runs: Science in Sport Go Hydro Great Value: Hammer Endurolytes Fizz Strong Flavor: GU Drink Tabs Best for All Ages: Hydralyte Best for Women Who Run Long: Osmo Active Hydration for Women Best Chewable: SaltStick Fastchews Fast-Working Capsule: Hi-Lyte Electrolyte Replacement The Expert: As a year-round runner in central Texas, I depend on electrolyte supplements to survive the six months of the year when my heavy sweat output leaves a crusty layer of salt on my clothes.

But to learn more about how to use them—and what to look for in the best options—I interviewed sports nutritionist Leslie Bonci, MPH, RD, CSSD, RDN, and owner of Active Eating Advice.

What to Consider With Electrolyte Tablets Why do you need them? What else is in electrolyte tablets? When do you take electrolyte tablets?

Best All-Arounder. Pros Low in sugar Subtle flavor Compact tube. Cons Some find it has a chemical taste. Best Taste. Pros Natural taste Great for long runs or rides.

Cons On the costly side. A Better Gatorade Mix. Pros Good for longer than minute efforts Lemon-lime is tasty. Cons Takes a while to dissolve. Best for Short Runs. Pros Low in calories Mild, inoffensive taste. Cons Not enough energy for longer runs. Great Value. Pros Easily digested Inexpensive Low in calories for shorter runs.

Cons Taste is hit or miss. Strong Flavor. Pros Plenty of sodium Inexpensive Compact tube. Cons Flavor might be too strong for some. Best for All Ages. Pros Easy to find Easy to digest. Cons Lower in sodium than some dedicated sports drinks. Best for Women Who Run Long. Pros Research-backed formula for women Good for long runs.

Cons Too sweet for some testers. Best Chewable. Cons Weird taste in dissolved form. Fast-Working Capsule. Pros No flavor Work quickly Bargain for the quantity.

Recent studies reveal that the reason athletes sweat more, and produce more sweat than the average person, is because they are more fit, and participate in more anaerobic activity which requires the body to work harder to pump oxygen and blood continuously to their muscles.

Whenever the body produces perspiration, it depletes necessary nutrients and lowers hydration levels, so it is essential that athletes refuel throughout and most importantly, after a workout to give the body what it needs to recover and return to equilibrium and healthy hydration levels.

In the middle of a tough workout, it's easy to forget to hydrate. Dehydration can ruin an otherwise solid workout, and if left unchecked, can reduce an athlete's training capacity over the course of a whole season.

Moreover, athletes' post-workout recovery slows down when the fluid volume is at a sub-optimal level for quick delivery of nutrients and oxygen to working muscle tissues and removal of waste products from the bloodstream.

Electrolytes are positively and negatively charged ions that conduct electrical activity to perform various functions within the body. Electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction, and neural activity—all essential to high performance and basic daily functions.

The kidneys control electrolyte balance by excreting or conserving them. Water is drawn to local concentrations of electrolytes, so it follows wherever they go. In order for athletes to attempt to achieve peak performance, it's essential that they hydrate and rehydrate their bodies with the proper amount of electrolytes.

The amount of electrolytes that are in sweat, is why sweat tastes salty. Some athletes have saltier sweat than others due to simple genetic differences, diet, sweat rate, and heat acclimatization.

Athletes who feel dizzy, lightheaded, or experience muscular cramping post-workout may be salty sweaters experiencing an electrolyte imbalance. If athletes only drink water to rehydrate, they could be diluting their internal electrolyte concentration and throwing their bodies further off balance.

While the human body is good at regulating itself, elite training is strenuous and long enough that athletes must actively pump electrolytes in to support the rehydration process. Electrolyte products that contain sodium and carbohydrates are ideal during exercise.

The sodium replaces lost electrolytes and helps the body utilize carbohydrates. Many sports drinks contain sugar in such high concentrations that athletes don't feel comfortable drinking mid-workout. Athletes can 1 look for drinks that are lower in sugar yet still avoid artificial sweeteners , 2 alternate between the sports drink and water during practice, or 3 choose a powdered electrolyte so you can control how concentrated your drink is.

It is easier to retain water in the body with the intake of salt, because water naturally follows those molecules. Ingesting salty foods or a sports drink can help you rehydrate faster than by drinking water alone. Read this article to learn more about which sports drink is best for rehydration.

An athlete's weight say lbs multiplied by this percentage is the amount of fluid athletes should try to drink as a replacement lbs x 0. Given a hot day or a high sweat rate, this number can increase.

For exercise duration under 2 hours, a beverage containing mg sodium and mg potassium per 8-oz serving will be effective for electrolyte replacement. Check the label to find the desired ratio of electrolytes to carbohydrates. Extreme distance athletes like marathon or ultra-marathon runners and Ironman triathletes may need a much higher concentration of electrolytes to be delivered to their system, with fewer carbohydrates and minimal liquid.

Athletes in this category should shoot for anywhere between mg sodium and mg potassium per 8-oz serving. Remember that sodium, rather than potassium, plays the primary role in electrolyte replacement and is thus a more important factor when deciding which electrolyte product to purchase.