Electrolytes and sports in 5 points

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Hydration tablets are designed to prepare a sports drink that contains no calorie but provides the body with all necessary electrolytes to compensate for the minerals lost due to perspiration. 

1 - Avoid dehydration

Dehydration refers to a lack of water, due to the imbalance between the water we drink and the water we lose. It is mainly linked to sweat. Dehydration can cause mineral imbalance, mainly in sodium, potassium, magnesium and calcium.

It is necessary to make up for these lost minerals in order to maintain the body's water balance.

It is thought that you should drink at least half a litre of water or other drinks for each hour of exercise.

2 - Compensate for lost sodium

Sodium intake is necessary during exertion because:

  • It replaces what is lost through sweat: sweat is a mixture of water and minerals, including sodium.
  • It enables better intestinal assimilation of water and carbohydrates. This water absorption enables rehydration.
  • It stimulates the thirst mechanism,
  • It enables better liquid retention.

3 - Hydrate without calories

During short or low-intensity workouts, it is not necessarily essential to take carbohydrates. However, you should feed your body with water and electrolytes. Dissolve 1 tablet of electrolytes into 500 ml water for 1 hour of low-intensity exercise.

4 - Electrolytes vs. Isotonic drink

For less than 1 hour of exercise, water alone is sufficient.

When exertion is 1 hour or more, water is no longer sufficient, and it is necessary to compensate for the lost energy and minerals to maintain performance. Isotonic drinks are ideal, they provide everything the body needs during exertion. It's all in one!

However, certain athletes cannot bear, don't like or just don't want these drinks. Their physiological needs are still there and they need to cater for them. To do so, they must take water and energy bars to compensate for the loss in water and energy. It should be noted that, in this case, it may be hard to make up for the mineral loss, since bars and gels are low in sodium. There, electrolytes are interesting. They can provide all the minerals required to compensate for those lost through sweat.

5 - Stay well hydrated

Drink before, during and after exertion.

  • Before: With warm-ups and the stress due to the challenge to come, dehydration can start even before you start exercising. That's why you need to anticipate and prevent water loss from happening during exercise.
  • During exercise, it's important to compensate for water lost through perspiration to avoid the effects of being dehydrated.
  • After exercise, it's important to continue to hydrate your body to keep on compensating for inevitable water losses and avoiding low water levels which will lead to muscle pain.

Drink before, during and after exertion.

Marie Fauchille
Dietician | Nutritionist
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      comment-bien-s-hydrater

      Your body needs water. For happy and healthy body, you need to compensate for water loss. Before, after and especially during physical exertion, dehydration is any athlete's worst enemy, affecting both the body and sporting performance. That's why staying properly hydrated is essential for all of us. This is why the Aptonia blog is going to publish its first report on the benefits and signs of good hydration for athletes. Firstly, here are 6 tips for staying efficiently hydrated before, during and after exercise.

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