As spring blossoms and some are already sweating it out, preparing to welcome summer with chiseled abs and defined waistlines, the trend of high temperatures and sports like marathons has sparked interest in energy and electrolyte replenishment beverages. However, faced with a plethora of products and advertisements, how should one make a rational choice?
Which sports require additional electrolyte supplementation?
Medium to high-intensity exercise with rapid sweating and dehydration.
If we consider the human body as a machine, when the output power reaches 40% to 60% of full load or the heart rate reaches 140-160 beats per minute, it is considered moderate-intensity exercise. Intermittent moderate to high-intensity exercise can effectively improve cardiovascular function and contribute to bone and muscle health.
According to the “Chinese Physical Activity Guidelines (2021)”, children and adolescents aged 6-17 should engage in at least 60 minutes of moderate to vigorous physical activity per day, while adults aged 18-64 should engage in 150-300 minutes of moderate-intensity or 75-150 minutes of high-intensity or equivalent combination of exercise per week. This translates to about 5 sessions of moderate-intensity exercise per week, each lasting 1 hour, such as jogging (6-8 kilometers per hour), cycling (12-16 kilometers per hour), hiking, stair climbing, swimming, etc.
Medium to high-intensity exercise leads to rapid sweating, and if the duration is prolonged (such as 1 hour or more) or the exercise environment is hot and humid, dehydration and electrolyte imbalances can occur. Cramping and even sudden death are associated with high-intensity exercise such as long-distance running, soccer, basketball, and others.
In addition to replenishing fluids during these activities, it is also necessary to supplement electrolytes appropriately. Furthermore, many studies have shown that moderate electrolyte and fluid supplementation before, during, and after exercise can improve performance and accelerate post-exercise recovery.
How much electrolyte is appropriate to supplement?
Approximately 500 milligrams of electrolytes are lost per liter of sweat.
In fact, there is no exact answer to this question. On one hand, there are many factors that influence sweating, including gender, body weight, temperature, humidity, and type of exercise. For example, sweating rates can differ by up to 3 times at different temperatures. There are numerous studies on exercise-induced sweating rates both domestically and internationally, and the mainstream view is that in temperatures around 15-30 degrees Celsius, moderate to high-intensity exercise for 1 hour results in an average sweat loss of about 1 liter.
On the other hand, the amount of electrolytes lost also depends not only on sweat volume but also on electrolyte concentration. For example, some individuals naturally have saltier sweat, with sodium content in sweat varying by up to 10 times.
As a result, some elite athletes require personalized rehydration plans to achieve optimal results. For ordinary people whose exercise intensity is not as high as that of athletes and who do not need to pursue the “split-second” perfection, precise electrolyte supplementation is not necessary.
If we calculate based on the lower end of sweat electrolyte concentration, approximately 500 milligrams of electrolytes are lost per liter of sweat, which can serve as a rough guideline for electrolyte supplementation during exercise for the general population.
It’s okay if the supplementation isn’t precise because the human body itself is a large electrolyte buffer pool, and maintaining internal environment stability is its basic function. Whether you consume slightly more or less electrolytes, it won’t have much impact, as it will still meet the demands of daily exercise.
What else should be considered besides water and electrolytes?
Don’t forget about glucose.
In addition to water and electrolytes, sports hydration products generally emphasize osmolarity and sugar content. The mainstream products on the market are “isotonic” with the human body’s internal osmolarity, which enhances the absorption efficiency of water and electrolytes.
They also contain a small amount of sugar (usually not exceeding 8%). Glucose aids in the absorption of sodium in the intestines and can provide some fuel to the muscles. During exercise, it’s advisable to drink a few sips every 15-20 minutes.
In conclusion, while it’s necessary to hydrate and replenish electrolytes during exercise, the prerequisite is that the exercise intensity and duration are sufficient. For most people, the main issue is not how to supplement or how much, but rather insufficient exercise volume. Engaging in moderate to vigorous exercise for at least 1 hour per day should be the primary focus.
If engaging in moderate to high-intensity exercise for 1 hour or more, it’s best to supplement electrolytes along with water. You don’t need to be too picky about choosing electrolyte-containing drinks, just follow the above guidelines, preferably with a small amount of sugar.
