18/04/2020
Sweat is produced when we exercise at high intensity for prolonged periods of time. Sweat is primarily made up of water but also contain electrolytes. The main electrolytes include sodium and chloride with smaller amounts of potassium, magnesium and calcium. Sodium, chloride and potassium work together during exercise to help regulate and maintain fluid balance, while magnesium and calcium are essential for optimal muscle function and energy metabolism.
It is therefore vital that during and after exercise we remember to adequately hydrate to prevent excessive sweat loss that can decrease performance ability. Any high intense exercise lasting more than 1 hour will need electrolyte replacement. Electrolytes can be easily replaced through the consumption of sports drinks and tabs. Electrolytes can also be found in food that can be included during or in post exercise meals.
🧂 Sodium – Pretzels, crackers, salted nuts, pickled foods.
🍌 Potassium – Bananas, dark leafy greens, citrus fruits, beans, lentils.
🥜 Magnesium - Pumpkin seeds, almonds, peanut butter, spinach.
🥛 Calcium – Milk, almonds, leafy greens.
Everyone’s sweat rates are completely unique to them so never follow anyone else’s hydration protocols. Always contact a registered nutritionist for more information and guidance on hydration plans!
