Nutrition

Electrolytes are a buzzword in fitness circles, but what are they, and why do they matter? As part of the Off Season at Let’s Do This, we’ve partnered with Studio Nourish, an online nutrition clinic, to help you understand how these essential minerals support your body, especially during endurance training.

So firstly, what are electrolytes?

Electrolytes, including sodium, potassium, magnesium, and calcium, are minerals that generate small electrical charges within cells. These charges power vital functions, such as muscle contractions, and are crucial for both energy and movement.

Electrolyte imbalance in training

During intense exercise, it’s easy to become either over-hydrated or dehydrated:

• Overhydration happens when there’s too much water without enough minerals, diluting electrolytes and potentially leading to cramping or fatigue.
• Dehydration results from insufficient water, especially when fluid lost fromin sweat isn’t replaced, impacting muscle function,  and performance and recovery.

Why electrolytes are important

Electrolytes support three essential functions:

1. Water and Plasma Balance – They prevent dehydration by helping your body retain an optimal water balance.
2. pH Level Maintenance – By balancing pH levels, electrolytes enhance athletic performance, reducing the risk of muscle cramps or early fatigue.
3. Muscle and Nerve Function – Effective muscle and nerve function are essential for speed, efficiency, and stamina during exercise.

When to take electrolytes

• Pre-Run: Consume electrolytes 30-60 minutes before exercise to support muscle readiness.
• During Long or Intense Runs: For training sessions over an hour or in humid conditions, taking electrolytes mid-run prevents cramps and fatigue.
• Post-Workout: Replenish electrolytes after training to restore minerals, aiding recovery and preventing dehydration.

Not just for training, but for life! 

Even on non-training days, daily electrolyte intake supports proper hydration, energy, and cellular function. Whether you’re an athlete or just staying active, maintaining electrolyte balance is essential for health and performance.

By incorporating electrolytes strategically into your routine, you can boost hydration, recovery, and overall performance on every run.

Choosing the Right Electrolytes

With so many electrolyte options, it’s important to know what to look for. The key electrolytes to prioritise in your drinks are sodium, potassium, chloride, calcium, and magnesium. For training that causes sweating, sodium and potassium are especially important.

• LMNT offers a high dose of sodium (1000mg per sachet) in a range of flavours.
• MyProtein provides 650mg of sodium at a lower price point, ideal for regular use.
• Oshun sourced from Utah's Great Salt Lakes and completely natural with over 70 trace minerals and 4 essential electrolytes
• Trace also sourced from Utah's Great Salt Lakes with balanced electrolytes and no additives. It also has a high magnesium content, excellent for post-run recovery.‍
• Celtic Sea Salt from France, a natural source with 72 minerals, is cost-effective and includes essential sodium, magnesium, and potassium. A teaspoon (5g) is ideal for a sweaty workout. Avoid table salt, as it’s overly processed and lacks minerals.

Check out our video here for the full review ‍