Electrolyte replenishment tips -
This is true for fluids, calories, and electrolytes. If you try to replace all the fluids at once, you may end up with dilutional hyponatremia overly diluted blood sodium levels or water intoxication.
If you attempt to replace all the fuel you expend, your stomach will back up in total rebellion, and refueling will grind to a halt. Likewise, if you try to replace in equal amounts all of the electrolytes you lose, a number of hormonal triggers may create all sorts of problems such as gastric distress, edema, muscle spasms, and cramping.
Bill Misner, Ph. When it comes to the amount of fluids you drink, calories you eat, and electrolytes you replenish, this is an absolutely vital principle to remember.
The closer you adhere to it, the greater your opportunity for success. What is bothersome about this recommendation is that one would think that a registered dietician ought to be well-versed on the health consequences of a high-sodium diet which the overwhelming majority of Americans consume.
Yet this particular person advocates additional sodium in the diet prior to a race. We adhere to the principle of limiting sodium that is currently medically recommended since research supports that chronic consumption of more than 2, milligrams per day may contribute to congestive heart failure CHF , hypertension, muscle stiffness, edema, irritability, osteoarthritis, osteoporosis, pre-menstrual syndrome PMS , liver disorders, ulcers, and cataracts.
A number of references are provided in the article, apparently to solidify these recommendations:. Our position is that suppression of aldosterone prior to events by increasing sodium intake is counterproductive to keeping natural body homeostatic controls in the healthy norm range, which means consuming a low sodium diet of under 2, mg daily.
Bottom line : More sodium in the diet equals more sodium lost during exercise. and L. Kenney, "Sodium Balance and Exercise. Acute Effects of Sodium Ingestion on Thirst and Cardiovascular Function. Current Sports Medicine Reports 7. Instead, adopt a low-sodium approach that emphasizes a balance of essential minerals that cooperatively enhance the body's natural hormone and enzyme actions.
You want a product that will provide comprehensive electrolyte support without compromising internal regulation. Comment : The human body is constructed to be sensitive in monitoring homeostatic electrolyte balance. This suggests that a consistent intake of small amounts of fluids and electrolytes help to prevent severe deficits of fluids and loss of electrolytes.
Aldosterone is a hormone that controls the rate of sodium circulated in the human body. When sodium levels dip too low through loss in perspiration or urine, aldosterone is released, stimulating the kidney tubule cells to increase the reabsorption of sodium back into the blood.
In basic terms, the body has a very complex and effective way of monitoring, recirculating, and thus conserving its stores of sodium. High sodium intake will suppress serum aldosterone, whereas low sodium intake will elevate serum aldosterone. In other words, too much sodium will suppress and neutralize aldosterone's beneficial sodium recirculation effects, causing more sodium to be lost.
Conversely, a low-sodium diet and a more conservative sodium intake, in tandem with other depleting electrolytes during a workout or race, creates an environment where lower amounts of sodium are lost in sweat and urine.
This is also why sweat rate figures can be deceiving. You'll find many a coach or researcher stating something to the effect of, "I've seen athletes lose up to several grams of sodium during a one-hour training session.
However, that doesn't mean that those losses are sustainable hour after hour. Again, the body's built-in chemical messengers and hormones namely aldosterone help prevent those losses from continuing down the same path. Bottom line : Instead of adopting a recommendation that more and more sodium be added to the already too-high and unhealthy amounts in the diet, athletes should focus more on lowering their daily sodium intake.
It is almost virtually guaranteed that each and every one of us consumes far more sodium than we need on a daily basis, and the harmful effects of oversupplying the body with sodium above its daily needs is a real and present danger which will compromise optimal health.
Definitely do not pre-load sodium in the days leading up to a race. Proper electrolyte replenishment during endurance exercise requires a gradual, consistent approach that incorporates all of the electrolytes in amounts that do not override normal body mechanisms.
Remember, electrolyte intake needs to be below systemic detection, yet help alleviate systemic depression. This means that you need to consume enough to support body functions and prevent heat-related issues such as cramping without overwhelming your body.
Electrolyte intake must slip under the body's radar detection system while still providing optimal support.
They are designed to counter the effects of hyperthermia, optimize specific bodily functions, and enhance endurance performance, especially beyond the two-hour mark. The electrolyte profile of the Endurolytes formula balances cations positively charged ions and anions negatively charged ions responsibly without emphasizing one electrolyte over others.
This is a key note to remember: When a balance of electrolytes of cations to anions are managed in the energy producing cell, assuming the cell has adequate fuel and fluid, such a cell will produce energy at a higher rate than one overdosed by a single cation mixed with an irrational list of anions.
That's a darn good reason to avoid going salt-only or to use any product, whether its a fuel or supplement, that contains high levels of sodium. They will usually include the consequences of too-low amounts of other electrolytic minerals.
Additionally, we do not formulate Endurolytes, Endurolytes Fizz, and Endurolytes Powder to reflect the amounts of electrolyte loss in sweat because each person has a unique biological predisposition in terms of minerals lost via perspiration.
A one size fits all formula based merely on sweat rates cannot, and will not, adequately support your specific electrolyte requirements. In the purest sense, the Endurolytes formula is not so much an electrolyte replacement product, but is better described as an electrolyte stress support formula.
It helps the body perform better under the demands of exercise, especially in heat, by providing a full complement of minerals in the proper balance without interfering with normal body control systems. Endurolytes contains chelated minerals.
Chelation is the process of bonding a mineral to another substance, ideally an amino acid. This makes the mineral more bioavailable.
Chelated minerals are the form most often recommended because they provide greater absorption than their non-chelated counterparts. CALCIUM is the most abundant mineral in the human body about 2.
Normal heart rhythm, healthy nerve transmission, and strong muscle contractions require a constant blood calcium level. Because fatty acids are such an important fuel during endurance exercise, having adequate calcium available to efficiently convert them into energy is crucial.
When blood calcium runs low, the body extracts it from the bones, but this process can't keep up with your exercise depletion rate. Serum calcium deficiency during endurance events may produce high blood pressure, muscle cramps, and weakness.
MAGNESIUM should accompany calcium at a ratio of When calcium flows into working muscle cells, the muscle contracts.
When calcium leaves and magnesium replaces it, the muscle relaxes. Many enzymatic reactions necessary for fuel conversion to muscular energy occur in the presence of adequate magnesium.
Deficiency of magnesium contributes to muscle cramps, tremors, sleep disturbances, and in some cases, convulsive disorders. POTASSIUM is the chief cation positively charged ion within all muscle cells.
It is necessary for maintaining the optimal concentration and balance of sodium. Potassium deficiency symptoms are nausea, vomiting, muscle weakness, muscle spasms, cramping, and rapid heart rate. Even though mg are lost in sweat alone not counting internal muscle and cell use , if we try to replace those amounts all at once, optimal sodium balance is altered.
In addition, too much potassium is hard on the stomach and can cause severe stomach distress. SODIUM is the chief cation positively charged ion outside the cell. The average American carries 8, mg of excess sodium in extracellular tissues. During endurance events, a minimum of three to four hours is necessary to deplete this mineral, which may result in symptoms of abnormal heartbeat, muscle twitching, and hypoventilation.
However, if sodium is replaced at or near the same rate as depletion, it overrides the hormonal regulating mechanisms that enable the body to conserve electrolytes. Consumption of too much sodium will cause a variety of problems, the least of which is fluid retention.
Therefore, we highly recommend a more moderate, cooperative replenishment of sodium. CHLORIDE is the relative anion negatively charged ion that accompanies sodium. This electrolyte is absolutely necessary in maintaining the osmotic tension in blood and extracellular fluids. It's a somewhat complicated process, but to put it in the simplest terms, think of osmotic tension as being the proper balance and consistency of body fluids and electrolytes.
An appropriate amount of chloride as sodium chloride supports, but does not override, the function of the hormone aldosterone in regulating and conserving proper electrolyte levels. MANGANESE is included in Endurolytes as it is necessary in trace amounts for optimal muscle cell enzyme reactions for conversion of fatty acids and protein into energy.
Again, fatty acids and protein are a crucial part of the endurance athlete's fuel supply. While manganese is not technically an electrolyte, its importance cannot be overstated. Research also shows that manganese deficiency plays a key role in blood sugar fluctuation, free radical build-up from intense exercise, and nerve function disorders, especially in older athletes.
We include this water-soluble B vitamin in Endurolytes because of its active role in maintaining sodium-potassium balance. L-TYROSINE is an amino acid added to the Endurolytes formula to protect thyroid and adrenal function. Blood plasma deficiency during extreme endurance events will lower thyroid and adrenal production, hindering the proper rate of metabolism.
Symptoms of l-tyrosine depletion first appear as depression, later anger, then despondency that degenerates into total despair. If any of these has ever happened to you during a long training session or race, it may be due to low thyroid and adrenal production.
It can be easily avoided by the intake of supplemental l-tyrosine through any of the Endurolytes products. Getting your fluid and caloric needs dialed in and nailed down is fairly easy to accomplish, but fulfilling your electrolyte needs requires more attention because you have much more variability to account for.
Using Endurolytes, Endurolytes Fizz, or Endurolytes Extreme in your training will resolve that challenge. They contain the right minerals in the right balance.
While normal dietary guidelines are to consume no more than 2, mg of sodium each day, on keto, you may need more—some experts recommend between 2, and 4, mg a day.
If you have any health conditions, especially high blood pressure, kidney problems, or cardiovascular disease, you should talk to your doctor about what would be best for you. A diet high in sodium is linked to high blood pressure and may increase your risk for stroke, heart failure, osteoporosis, stomach cancer and kidney disease.
Bone broth is a broth made from simmering animal bones and joints such as beef or chicken in water. There are plenty of organic, keto-friendly bone broths available today.
While the nutritional content of different bone broths vary depending on the meats initially used to create it, most bone broths provide electrolytes including sodium, potassium, calcium, magnesium and phosphorus.
Green veggies, especially leafy greens, are nutrient-rich foods that can help replenish your electrolytes on keto.
Each one offers a different combination of electrolytes:. Nuts and seeds are typically rich in magnesium, but can also be good sources of calcium and potassium. Just be aware that not all nuts and seeds are low-carb—such as cashews and sesame seeds.
Keto-friendly nuts to incorporate into your diet include: pecans, Brazil nuts, walnuts, macadamia nuts, and almonds. They provide potassium, calcium and magnesium, and some nuts provide phosphorus too. Hemp seeds, chia seeds and shelled pumpkin seeds are all mineral-rich sources that will help replenish your electrolytes as well.
Add them on top of salads, in your smoothies, or eat them as a snack. Certain fish can help replenish electrolytes as well. On keto, you want fish that are low carb but high in healthy fats and proteins.
Salmon definitely fits the bill wild canned or filets , plus salmon contains potassium, magnesium, calcium, sodium, and phosphorus.
Other keto-friendly fish to look for that provide electrolytes include sardines, mackerel, Pacific herring, trout, and even anchovies.
These green fruits yes, avocados are considered fruits are also high in fiber and antioxidants. If you thought you were going to miss eating bananas as your potassium source, think again. The avocado has you covered!
While meat is often known as a solid choice for protein, most meats provide electrolyte minerals as well. Chicken, pork, turkey and red meat typically provide potassium, magnesium, sodium and sometimes phosphorus. The nutritional content depends on the type of cut you choose—for example, skirt steak or sirloin sirloin has more potassium, magnesium and sodium or pork chop vs.
pork loin pork chop has more calcium, but the loin has more magnesium, potassium and sodium. One serving of meat may not be enough to fully replenish your electrolytes, but the point is the more well-balanced your meals are overall, the easier it will be to replenish your electrolytes and other minerals and vitamins through the foods you eat.
As you can see from these tips so far, you have a lot of foods from which to choose! Plus, they can be a great way to get the required water you need, particularly if you were not much of a water drinker beforehand. Ultima Replenisher® sugar-free electrolyte mixes make staying hydrated easy with a ton of delicious flavors like Cherry Pomegranate and Watermelon based on real fruit extracts.
Fortunately, there are many Elecyrolyte to Eating habits tracker these Citrus aurantium capsules nutrients into your body. Electrilyte are eight tips for achieving that aim. Understand that tpis Citrus aurantium capsules of the options listed below are completely viable, this is by no means a comprehensive list. For instance, taking electrolyte hydration pills is a simple and effective way to replenish electrolytes, though it is not discussed below. That said, some excellent ways for replenishing your electrolytes include:. Citrus aurantium capsules you Electrolyre know you could refuel with these ingredients. Kirsten Nunez Non-stimulant thermogenic formulas been a health and fitness writer at Real Simple since and has been writing Electrolytte Citrus aurantium capsules a decade. Electrolytte Del Coro Citrus aurantium capsules a replenishmeny dietitian nutritionist, RDN, and professionally trained deplenishment with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press. 
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