“Electrolytes” : THE word that comes up whenever we talk about hydration, endurance sports, sports nutrition and/or performance! Behind this somewhat technical term, we admit, lie essential allies for all athletes, from beginner runners to long-time triathletes. Without electrolytes, failure is guaranteed: low energy, cramps, concentration problems, and even giving up mid-race. That's worth an article on the subject, right? Following the launch of its range of hydration tablets, the Baouw team explains in this article what these famous electrolytes are, their importance in sports, and how to manage your intake, both during exercise and recovery.
The basic question: what is an electrolyte?
Electrolytes are minerals found in your body, dissolved in your bodily fluids: blood, urine, sweat and lymph. What makes them special? They carry a positive or negative electrical charge, which allows them to play a major role in transmitting electrical signals between cells. They are like conductors, working every day to ensure good communication between your brain, muscles and organs!
This large family of electrolytes includes ions and minerals that you have already heard of, such as potassium and magnesium, as well as others that may be completely unfamiliar to you, such as phosphate (the ionised form of phosphorus) and bicarbonate, which regulates blood pH for a healthy acid-base balance and helps prevent acidosis, which is detrimental to the proper functioning of cells and tissues.
Sodium, potassium, magnesium... What are ‘sports electrolytes’?
Physical exertion places varying degrees of stress on the body depending on the intensity of the training. Therefore, in order to perform without suffering, athletes have specific electrolyte requirements. The most important ones for enduro enthusiasts are as follows:
- Sodium
- Potassium: contributes to the normal functioning of the nervous system.
- Magnesium: helps reduce fatigue (magnesium and sportare a winning combination!)
- Calcium: necessary for maintaining normal bones and normal muscle function.
- Chloride: contributes to normal digestion..
But what exactly do electrolytes do in the human body?
In fact, without electrolytes, there would be no nerve transmission, no effective muscle contraction, and no thermoregulation. In other words, these ions and minerals enable your body to remain functional, especially when it is put to the test. And in this regard, there can be no compromise: the role of electrolytes is quite simply FUNDAMENTAL in ensuring various functions, including:
- maintaining water balance
- regulating blood pH
- muscle contractions
- transmitting nerve signals.
Why do athletes need electrolytes?
When you practise a sport, especially endurance sports, you lose a lot of water... and electrolytes. Contrary to what you might think, water alone is not always enough to rehydrate you effectively. In fact, it can even exacerbate the imbalance if consumed in large quantities without mineral intake.
What happens during physical exertion?
Whether it's a half marathon, a trail run, a cycling race or a triathlon, when you ask your body to exert itself for a prolonged period of time, it produces sweat to cool itself down. It gets hot in there! You can lose up to 2 to 3 litres of sweat per hour, but it's important to note that this is an average. A triathlete in the middle of a race in a humid environment can lose up to ten litres of sweat through evaporation! Sweating is fine, but you need to compensate for it, because this loss is not just water: it also carries away electrolytes, particularly sodium.
If you don't replenish your electrolytes during an intense sports session, several mechanisms can malfunction and impact your performance:
- nerve signals slow down, affecting coordination and responsiveness
- muscles contract less effectively, increasing the risk of cramps during physical exertion
- thermoregulation becomes less efficient, which can lead to heatstroke, especially if you exercise in hot weather
- blood pressure drops
Eventually, you're bound to hit a slump, with all the discomfort that entails: that dreaded moment when your legs won't respond, your head is spinning, and you're tempted to give up.
How can you tell if you have lost too many minerals?
Fortunately, before it gets to that point, your body sends you a warning signal. So, if you start to feel cramps, heavy legs, headaches, intense fatigue, nausea or dizziness, or even real concentration problems, that's when you need to take action. So, slow down, hydrate and replenish your electrolytes.
Electrolytes in their natural state!
Electrolytes are an athlete's best friend, that much is clear. So you're probably wondering whether you can get enough of these important ions and vitamins from your diet. Let's take a look at some products that are easy to incorporate into your everyday recipes and will help you do just that.
- Sodium: salt, stock, cold meats (in moderation), cheese, olives.
- Potassium: bananas, avocados, spinach, pulses and sweet potatoes.
- Magnesium: almonds, dark chocolate, whole grains, pumpkin seeds
- Calcium: dairy products, sardines (with bones, even better!), tofu, broccoli.
There is a wide variety of foods available to you, offering you the opportunity to enjoy a variety of flavours! Remember that a regular intake of electrolytes through your diet is the basis for a good daily mineral balance. If you are involved in intensive sports, it is also a good idea to take hydration tablets.
Electrolyte tablets: a boost that won't fizzle out!
When the intensity or duration of exercise increases, food alone is no longer enough to compensate for rapid losses. This is where targeted solutions, such as electrolyte tablets, come in.
Our practical tips for avoiding slumps
Don't wait until you're thirsty to drink.
Thirst is a late indicator. Once you feel thirsty, your body is already dehydrated. Remember to drink regularly, in small sips, and add electrolytes to your water. The ideal amount during exercise is 500 mL of water per hour.
Avoid excessive pure water over long distances.
When talking about the ideal diet for trail running, it is impossible to ignore the subject of hydration. Over long distances, we strongly encourage you to combine water with mineral supplements. At Baouw, we recommend Saint Yorre for its high mineral content, which is particularly beneficial for athletes. However, during intense sporting events, it's best to protect your intestines, which are already under strain from the effort! So, to hydrate intelligently and avoid your performance being impacted by sweat loss, you can alternate between energy gels (with the most natural composition possible, like Baouw!) and water with an electrolyte tablet added.
Test what you will use in the race during training, from electrolytes to energy gels
Whether it's electrolytes, energy purées or protein bars, it's best to test your snacks during training and not on race day. Why? Simply because you may not like the flavour you've chosen. And the least you can do, when you're pushing your reserves to the limit to achieve your goal, is to enjoy a snack that pleases your taste buds! However, a slight taste issue is a minor inconvenience compared to the potential intestinal discomfort caused by your snack! At Baouw, we only use healthy, easily digestible ingredients in our recipes, but if you're trying new products, we really recommend testing them before your next race!
Be careful, though: too many electrolytes, especially sodium, can cause digestive problems, bloating or, in extreme cases, metabolic disorders. So follow the recommendations on the products and always listen to your body.
Electrolytes at Baouw: natural and effective!
Baouw electrolyte tablets are the result of passion, expertise and respect for the body. No ultra-processed ingredients, no long lists of ingredients, no added sugars and no unnecessary additives. Balanced, delicious formulas that provide you with the essentials, designed to support you at every stage of your workout. They'll make you want to get out there and exercise just so you can try them out!
