Electrolyte Supplement

In any competition like race, longer than the half-marathon, much of the natural mineral salts of the body are lost due to sweating. If the mineral salts of the body not properly replaced, their lack can bring on an increased risk of dehydration, cramp and slow peak performance and recovery time. The main mineral salts to watch are potassium, magnesium, sodium, and calcium. Sodium is a mineral salt which is essential for the body's uptake of water, and too low a sodium concentration in the body can be very dangerous. Relatively slower marathoners and ultra-marathoners specially need to worry about sodium intake more than faster runners as they are out on the course for longer.

Potassium insufficiency is a common factor in causing lactic acid cramps and can also exaggerate the effects of not ingesting enough sodium. Fresh fruits specially the bananas are a great source of potassium; a banana contains five times as more potassium as a mineral supplement. Magnesium salt plays a crucial role in regulating cellular body mechanisms and keeping the magnesium levels up in the diet can help to recover quicker from races. Magnesium loss during races can also be the prime factor in cramping. Calcium is another electrolyte which loss over a long period of training can lead to an increased risk of cramping during intense activity. However, balanced dietary habits with proper amount of electrolytes should take care of this problem.

During a race people of course does not want to be fiddling around with trying to meet each of these mineral requirements. Most of the electrolytic supplements as drinks now on the market aim to restore lost sodium and potassium in particular, in addition to supplying energy. It is recommended that people drink 100-200ml every 20 minutes of a long race. Some races will mechanically supply electrolyte drinks, but it is a good idea to test out a drink people like on shorter races and training, and then bring it to the longer races. If people do not like any of the electrolyte drinks, they can perhaps test out their own combination with fruit juice and/or sugar mixed with water to keep a 4-8% carbohydrate content, mixed with a high-potassium salt such as LoSalt.

Electrolyte replacing componants such as Dioralyte mixed with water can also be a substitute. One marathon can hand out cell salts and dulse seaweed to runners. Dulse is actually a kind of seaweed which contains the salt balance most easily digested by the human body. People just need to chew it for a couple of minutes and wash it down with some water. Cell salts are specific mineral as the name suggests also contains the mineral balance found in the cells; however again it is best to test during training before using the race as they disagree with some stomachs. There is mixed opinions on whether the participants of a race need to take electrolyte supplements outside of races. Most of the people think that a proper combination of electrolyte replacement components during races and a balanced diet renders extra supplements unnecessary. Each tablet of electrolyte will contain relatively small doses of minerals to avoid stomach upsets, and advises the user to take them three times a day instead.

• Janny Raines
• 06/01/2009, 6:59 AM
• 0 Comments