When to take electrolytes?

Whether you are a fan of running, strength training, or any other type of physical exertion, hydration is more than just drinking water.

Especially during prolonged efforts or in hot weather, your body loses not only water but also electrolytes, essential minerals for the proper functioning of the body. So, when should you consume electrolytes to reap all their benefits?

Electrolytes: what are they and what are they used for?

Electrolytes are electrically charged minerals: sodium, potassium, calcium, magnesium, chloride… They are present in bodily fluids and play a key role in:

• Fluid balance

• Muscle contraction
  

• Nerve transmission
  

• Maintaining blood pH
  
  

During physical exertion, particularly in a hot environment, you lose large amounts of water and electrolytes through sweat. These losses of water and minerals can lead to decreased performance, fatigue, muscle cramps, or even dehydration.

When should you consume electrolytes?

The answer depends on your level of effort, the duration of your activity, and climatic conditions.

1. Before exercise

If you are training in a hot environment or you know that the sports session will be long, an electrolyte drink can help prevent dehydration and prepare the body for the effort. This is particularly useful for athletes practicing running, cycling, or team sports.

2. During exercise

During prolonged efforts, beyond 60 to 90 minutes, especially in humid or hot conditions, drinking electrolytes during exercise helps maintain fluid balance, prevent performance drops, and reduce the risk of cramps.

Tip: aim for a drink containing sodium and potassium, the two electrolytes most involved in hydration and muscle contraction.

3. After exercise

After an intense session, especially if you have sweated a lot, replenishing your electrolyte reserves is essential for good recovery. It also helps restore plasma volume, reduce muscle soreness, and prevent post-workout dizziness.

In summary: who needs electrolyte supplementation?

• Endurance athletes
  

• Those who train in hot weather
  

• People prone to muscle cramps
  

• Those following a very low-salt diet
  

• Athletes on a ketogenic or restrictive diet (increased mineral losses)
  
  

Scientific references

1. Maughan RJ, "Fluid and electrolyte loss and replacement in exercise," Nestle Nutr Inst Workshop Ser., 2012. https://pubmed.ncbi.nlm.nih.gov/22856338/
   

2. Sawka MN et al., "Exercise and fluid replacement," Med Sci Sports Exerc., 2007. https://pubmed.ncbi.nlm.nih.gov/17277604/

3. Shirreffs SM, "Hydration in sport and exercise: water, sports drinks and other drinks," Nutrition Bulletin, 2009. https://pubmed.ncbi.nlm.nih.gov/20017892/