Five ways to prevent dehydration and replace lost electrolytes when the sun won’t let up.
|Mineral||Concentration in Sweat (mg/L of sweat)|
Table adapted from Sports Nutrition: A Practice Manual for Professionals, 5th Edition.
5. If you replace sweat losses during the run, research shows that you’ll better optimise cardiovascular, thermoregulatory and performance responses. Use your sweat test results to determine how much fluid you need each hour. If you’re going for a leisurely run or a run that lasts less than an hour, you can stay hydrated with water every few kilometres. If you’re a salty sweater, cramp-prone or going longer than an hour, you might want try adding some electrolytes to your water. There are a few options out on the market, and a select few are listed in the table below. If you’re going for a long and taxing run, you might want to opt for a carbohydrate-containing sports drink rather than water and electrolytes alone.
- Gatorlytes 780mg of Sodium, 400mg of Potassium; Comes in a pouch to add to water or Gatorade
- Pedialyte 244mg of Sodium, 294mg of Chloride, 183mg of Potassium; comes in ready-to-use 1L bottle, 6.8oz carton, powder packs to add to water, and freezer pops
- Nuun 360mg of Sodium, 13mg of Calcium, 25mg of Magnesium, and 100mg of Potassium; comes in multiple flavored tablets to add to water
- Hammer Nutrition Endurolyte 40mg of Sodium, 60mg of Chloride, 50mg of Calcium, 25mg of Magnesium, 25mg of Potassium, Vitamin B6, Manganese, and L-Tyrosine; Comes in a capsule of power to chase with or add to water
- Salt Stick 215mg of Sodium, 22mg of Magnesium, 11mg of Potassium, and 63mg of Vitamin D; Comes in a capsule to chase with or add to water
- Mio Fit 75mg of Sodium, 35mg of Potassium, and Vitamins B3, B6, and B12; A concentrated liquid to add to 8oz of water
One more thing: Proper use and dose of these products vary. Be sure to check manufacturer websites and product labels for details on how to safely use the product. And don’t forget to perform your own sweat test, listen to your body and consider the amount of electrolytes already present (or not) in your diet.