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Electrolytes for runners

Electrolytes for runners: The Definitive Guide

The media can be a very confusing place. It is hard to know what to listen to, and what is pure manipulation, as companies try to trick us to purchasing their product.

How do you know what to listen to?
Well, at RunnersConnect, we like to sort through all the “fluff”, and find the information that really helps you run as fast as you can.
One thing that definitely does matter to you as a runner is hydration, but you already knew that.
But what about electrolytes?
The big drinks companies have been telling us about the importance of them for years, and they are right….to an extent, but not in the way you think.
If you have ever cramped in a marathon, run on a hot summers day, or sweat to the point where the salt crystalized around your eyes, you definitely have required electrolytes.
Even if you have not, if you have lived and breathed, your body needed electrolytes, and we are going to explain what they are, and how you can keep yours up to where they should be (without risking diabetes by constantly taking in sugary drinks!).

How is this running article different to others?
Instead of writing yet another useless “news flash” article about how you need to drink more in the summer, I’m going delve into some of the specifics of summer hydration – how electrolytes and hydration go hand-in-hand.
Now:
Most running articles discuss hydration and mention that electrolytes are necessary, however, they fail to explain what electrolytes are and why keeping them balanced is crucial to a runner’s health and success.

What are Electrolytes?

Electrolytes are similar to laundry soap in your washing machine; although soap doesn’t make your washer run, it is necessary to get your clothes clean. Like laundry soap, balanced electrolytes are necessary for your digestive, cardiac, muscular and nervous systems to function well.
Electrolytes are sodium (Na+), potassium (K+), calcium (Ca 2+), magnesium, (Mg 2+), chloride (Cl-), phosphate (PO4 2-), bicarbonate (HCO3-), and sulfate (SO4 2-). Sodium, potassium, magnesium and calcium are the four major electrolytes that maintain the body’s fluid balance.
As a side note, the + and – symbols mean these minerals are ionic. Their ionic nature gives the electrolytes the ability to carry electrical energy to keep the body’s systems functioning.

Why is electrolyte balance important for runners?

For a runner, keeping your electrolytes balanced is key for successful training and optimum performance. If your electrolytes are imbalanced, you could potentially compromise the success of your next run because of muscle fatigue or cramping. Along with the more frequent muscle cramps in the legs, stomach cramps or side stitches can also be the result of an electrolyte imbalance.
But wait, there’s more:
Other electrolyte imbalance symptoms are: muscle spasms, dizziness, fatigue, nausea, constipation, dark urine, decreased urine output, dry mouth and foul breath, dry skin, muscle weakness or stiff and achy joints.
Bathroom frequency and urine color are often the easiest and simplest way to assess your hydration and electrolyte levels.

Although bladder size is a consideration, an average, healthy adult, should urinate 5-8 times a day and the color should be a light straw yellow. This is especially important to note after hard workouts or long runs.

You shouldn’t be going 5-6 hours between bathroom stops if you’re well hydrated.

Electrolyte balance and cramping

Here’s the deal:
While running you lose electrolytes through your sweat, mainly sodium and potassium. Potassium permits the movement of fluids and nutrients across your cells’ membranes, thus allowing them to carry on their metabolic activities such as contacting muscles.
Without sufficient potassium, your muscles cells can’t generate the necessary nerve impulses that control muscle contraction.
Cramping is the body’s way of letting you know the electrolyte tank is empty and it cannot continue; it’s like a car running out of gas. Even you’ve never experienced cramping, electrolytes need to be replenished after sessions longer than a hour to facilitate optimal recovery.

For Sodium, can I just add more salt to my food?

Just because sodium is an electrolyte, don’t assume your daily sodium consumption will replenish your electrolyte loss from your run.
First, sodium causes water retention. Consuming sodium alone and not in combination with other electrolytes may cause severe swelling of the hands, feet and ankles.
Second, the body monitors electrolyte losses during the run through hormones. After a run, if sodium is consumed in high amounts without other electrolytes to balance, it neutralizes the hormonal system and disrupts the bodies regulation processes.
Sodium should be consumed in combination with other electrolytes to assist proper electrolyte balance.

Electrolyte Options

Now that we understand the function and importance of replenishing your electrolytes, we can discuss the best possible options to replenish quickly and efficiently.
Of course, you can always opt for electrolyte drinks like Gatorade and Powerade, but those often contain high amounts of simple sugar. When you’re replenishing electrolytes throughout the day, you don’t want to be consuming high amounts of simple and artificial sugars.
Now:
While sports drinks are easy when racing, when you’re replenishing electrolytes throughout the day, you don’t want to be consuming high amounts of simple and artificial sugars.  That is why we like EnduroPacks Spray as you can add it to any drink of your choice, and it contains all the essential electrolytes you need to maintain levels.
You could also look into Hammer Fizz, Nuun, and Nathan Catalyst as flavored alternatives to put in your drinks.

Individual sweat rates

When it comes to losing and replenishing electrolytes every runner is different. Some runners are “salty sweaters” and some people sweat very little.
I personally am a very salty sweater and I have found that the Nuun tablets work best for me. EnduroPacks is also a great option as you can determine how much you need to take based on your needs.


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All About Jackfruit You Should Know

Are you looking for unique fruit to mix with your drinks or dishes? Go to local supermarkets and buy a jackfruit. You probably never knew about this fruit before, but once you taste it, you will love it.

Jackfruit is believed indigenous to the rain forests of the Western Ghats of India. Later on, it spread early to other parts of India, Southeast Asia, the East Indies, and Philippines. Besides being planted in those areas, it is also planted in central and eastern Africa. In Brazil and Surinam, this fruit is increasingly popular. In tropical areas, it is even a common garden tree.

If you do not have any idea about this fruit, just imagine durian, but in larger shape. Do not get surprised on its size since it is known as the largest edible tree-grown fruit on earth! Can you imagine fruit which size is 350-900mm in length and 250-500mm in diameter? The weight even can reach 80 pounds!

When you first experience tasting this fruit, you may think that the smell is unpleasant. The fully ripe smell is "sharp", although it can not be compared to durian. The fruit is unusual as it is borne on the main branches, the trunks, and occasionally even from surface roots of the tree. The tree grows to an enormous size, like a large eastern oak, so it looks sturdy and massive.

When the fruit ripens, the exterior part, or the skin, turns into green or yellow. After peeling the skin, you will find large edible yellow bulbs with sweet taste. Before peeling a fresh jackfruit, you better oil your knife first because it is very sticky.

Jackfruit is often cooked for main course dishes, desserts, soups, drinks, ice creams, fruit salads, and even chips. For main course dishes, people tend to cook it when unripe and immature, but they use the fully ripe ones for desserts. It is also available canned in sugar syrup, or frozen. Some manufactures worldwide also produce dried jackfruit chips which have unique taste. You can even roast and boil the seeds!

Jackfruit contains many vitamins and minerals. It can help prevent cancer since it contains isoflavones, antioxidants, and phytonutriens. It can also help cure ulcers and indigestion. It is also good for your diet since it is a source of dietary fiber. Now, go to local markets, get a jackfruit, and mix it with your dishes!


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Water - What Are The Benefits Of Drinking Water

We know we should but how much water should I drink? One cup every hour? 8 cups a day? What are the benefits of drinking water? How about this one – 8 glasses of water before breakfast! Heard that one?
Water comes in many shapes and sizes. There's tap water, bottled water, filtered water, rain water, distilled water to name a few.

Most of you drink bottled water if at all or the odd glass of tap water. Of all the choices distilled and filtered are the best. You may say "I drink lots of liquids every day - tea, coffee, soft drinks and sodas so I must be getting my daily intake of water." Well these are not water. Somewhere along the production line the water got transformed into - tea, coffee, soft drinks, sodas etc they are not water! And they definitely contain substances that are not good for your health.

Well, there are certain things to know about water that will help you make educated decisions about it – how much to drink; what water to drink; its benefits etc. In my research into this subject I’ve discovered some very interesting facts.
Your body is about 70% water. You probably know this but look further – that’s your muscles and brain are 75% water, your blood and lungs are more than 80& water and even your bones are 25% water. So if your liquid intake consists of tea, coffee, soft drinks and sodas, then your body’s water is polluted.
Feeling tired all the time? Chronic fatigue? Cravings? Excessive hunger? Depressed? These are some of the symptoms of DEHYDRATION.

Next to know is that your water should be alkaline, that’s above 7 on the Ph scale. Having a high acid intake of liquids and food will lead to weight problems and disease.

Water is definitely essential in maintaining health. If you have any of the above symptoms then you may be dehydrated. Water effects your body at a cellular level.




















Article Source:
by Paul Graham