Stay Hydrated, Stay Healthy: A Guide to Electrolytes and Exercise
Staying hydrated is essential to feeling good and performing your best during workouts. Electrolytes – key minerals like sodium, chloride and potassium – play a vital role in keeping your body functioning properly. Knowing when and how to replenish these minerals can make all the difference in your fitness routine and help you to avoid dehydration.
Listen to Your Thirst
Forget strict hydration schedules. Dr. Sara Filmalter from the Mayo Clinic suggests letting thirst guide you. Drinking when you’re thirsty helps you stay hydrated without overdoing it, which is something that can lead to low sodium levels in your body 1.
To keep things balanced, Dr. Filmalter advises alternating between water and electrolyte drinks, as long as they’re not loaded with sugar. Sweating causes you to lose both water and electrolytes, so replacing both is key to maintaining peak performance 1.
Choosing the Right Electrolytes
For workouts lasting longer than an hour, sports drinks can help replenish your body’s electrolyte levels. Mayo Clinic dietitian Erica Goldstein emphasises the importance of this for activities like long-distance running, cycling or swimming. The right sports drink with balanced nutrients can boost your endurance and recovery 2.
If your workout is shorter or less intense, plain water often does the trick. But for those longer sessions, electrolyte-rich drinks can keep you energised and prevent dehydration when you need it most 2.
Replenishing Your Reserves
While your regular diet often provides enough electrolytes, intense exercise or hot weather can deplete your stores quickly. If you’re prone to heavy sweating or doing endurance workouts, specialty sports drinks can help replace what you’ve lost 3.
As registered dietitian Patton points out, “During or after a long workout, a sports drink is a great choice to ensure proper hydration for maximum performance and recovery”. These drinks are designed to restore your electrolyte balance, keeping you fueled and ready for whatever comes next 3.
Simple Tips for Success
Hydration doesn’t have to be complicated. Drink when you’re thirsty, mix in electrolyte drinks as needed, and adjust based on the intensity and duration of your workouts. For casual exercise or intense training, staying hydrated and replenishing electrolytes is the simplest way to feel good and perform at your best.
By keeping these tips in mind, you’ll be well-prepared to take on your fitness goals, one sip at a time. Ready to take your hydration game to the next level? Why not give Zinplex Sport Electrolyte Sachets a try – your ultimate workout companion.
References
1 Howland, J. (2021, July 20). Drink to thirst when exercising. Mayo Clinic News Network. Available at: https://sportsmedicine.mayoclinic.org/news/drink-to-thirst-when-exercising/#:~:text=When%20you%20sweat%2C%20your%20body,Filmalter [Accessed 8 January 2025]
2 Olsen, J. (2017). Mayo Clinic Minute: What should be in your sports drink? Mayo Clinic News Network. Available at: https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-what-should-be-in-your-sports-drink/ [Accessed 8 January 2025]
3 Cleveland Clinic. (2023). Are Electrolyte-Loaded Sports Drinks Healthy? Available at: https://health.clevelandclinic.org/electrolyte-drinks-beneficial-or-not [Accessed 8 January 2025]