If electrolytes are not replaced, the effects can become more severe. With this in mind, it is essential that endurance runners prioritize electrolytes alongside fluid intake to achieve optimal hydration during training, competition, and recovery.

Specific recommendations and tips on how to do so will be discussed in the following sections of this article. For example, the amount of sweat lost during exercise will play a role in determining the amount of fluid and electrolytes that are needed to replenish the body.

For individuals who are heavy sweaters, more fluid and electrolytes especially sodium will be necessary to support endurance performance and overall health compared to individuals who are less prone to sweating. Details on how to calculate fluid loss and adjust accordingly are provided later in this article.

Climate also affects fluid and electrolyte balance. In general, running in hot climates, regardless of whether they are dry or humid, will increase fluid and electrolyte needs. This is because runners lose additional fluids and electrolytes through increases in sweating caused by hot environments.

Thus, drinking more fluid assists with better temperature regulation and endurance performance in hot climates. Surprisingly, fluid and electrolyte needs are also increased when running in cold, dry climates. This is because breathing increases, allowing additional fluids to be lost through respiration.

These are important considerations to remember when making a hydration plan. Altitude is another factor to consider when striving to remain well-hydrated. Research has shown that runners become dehydrated more quickly when running at higher altitudes.

This is because the rate of breathing increases due to less oxygen availability at higher elevations. Remember to keep the altitudes of your training and competition environments in mind when assessing your fluid and electrolyte needs. In general, new runners that are not used to intense exercise often experience lower rates of sweating, but higher rates of breathing during exercise than trained runners.

Because these factors affect fluid and electrolyte balance in opposite directions, it is essential that runners calculate fluid losses after exercise to determine their exact needs.

Fluid-electrolyte imbalances can be associated with a variety of health conditions, but the two main issues facing runners are dehydration and overhydration. Dehydration is a condition of losing more fluid than is taken in.

It is common among endurance runners due to frequent, vigorous, and long bouts of exercise. In the early stages of dehydration, there are no major health risks.

Mild dehydration can be identified by being able to recognize these common symptoms:. If dehydration progresses to moderate and severe stages, symptoms often escalate to nausea, confusion, and even lethargy.

At the point of severe dehydration, organ damage or even death could occur. It is vital that runners stay ahead of dehydration — not only to achieve optimal performance, but to prevent the development of serious health risks. Overhydration, known as hyponatremia, is often caused by drinking too much water.

The resulting fluid-electrolyte imbalance can cause headaches, confusion, nausea, and fatigue in mild cases or quickly progress to seizures, coma, or even death in severe cases. Because endurance runners have higher fluid needs than the average person, this group is also at higher risk of experiencing hyponatremia through well-intentioned efforts to remain hydrated.

With this in mind, it is imperative that runners balance their water intake with sources of electrolytes as well. Keep reading to find out how this can be accomplished. Determining fluid and electrolyte needs as an endurance runner can be challenging because there are a variety of conflicting recommendations.

With this in mind, Tables 1, 2, and 3 provide the current evidence-based fluid and electrolyte recommendations for before, during, and after endurance exercise. It is recommended that you use these guidelines as a starting point to create a personalized hydration plan.

This will ultimately result in a hydration regimen that allows you to feel and perform your best. Two to four hours before exercise, runners should drink 0. You should be comfortably full when you begin exercise. If you tend to be a heavy sweater or are exercising in a hot climate, your needs may be closer to 0.

However, if you are going for a shorter run or do not sweat as much, you can drink closer to 0. You can always adjust the amount you drink before your next run if you find that you need more or less. If you are doing a morning run and do not have time to hydrate 2 to 4 hours before exercise, drink at least 6 to 8 oz of water when you wake up.

It is also important that you remain well-hydrated the day before your morning run. Example: A lb individual should drink between Most pre-exercise hydration should come directly from water.

If you would like to consume a sports drink with carbohydrates and electrolytes, do so within an hour of exercise. If you are exercising for more than an hour, supplement with electrolytes. Products with both electrolytes and carbohydrates will be most advantageous to performance.

You can choose a sports drink, electrolyte powder, gels, or gummies. Salty foods such as pretzels and crackers can be a good option too. If you are a heavy sweater or are exercising in a hot climate, make sure your electrolyte source is rich in sodium.

Individuals in this category should consume roughly milligrams of sodium per hour during prolonged exercise. To assess fluid loss, weigh yourself before and after exercise.

Any change in weight is reflective of a change in fluid status. For every lb of weight lost, rehydrate with 16 to 24 oz of fluid. If you have gained weight, this is an indicator that you are overhydrating during exercise.

Electrolyte replacement after exercise is dependent upon the amount of fluid lost during exercise. Links which take you out of Abbott worldwide websites are not under the control of Abbott, and Abbott is not responsible for the contents of any such site or any further links from such site.

Abbott is providing these links to you only as a convenience, and the inclusion of any link does not imply endorsement of the linked site by Abbott.

NUTRITION NEWS. NUTRITION CARE. NUTRITION CARE ILLNESS. HEALTHY LIVING. AGING WELL. TACKLING A GLOBAL ISSUE. SCIENCE NEWS. EXPERT VIEWS. GLOBAL NUTRITION. MEDIA CENTER. PRESS RELEASES. ASSET LIBRARY. PRESS CONTACTS. MEDIA CENTER EXPERTS. Optimizing Hydration for Athletes.

Optimizing Hydration for Athletes Sub Heading Hydration status affects athletic performance more than you may realize.

Main Image. Duration MAR. Description Water makes up two-thirds of the body's composition, and one way that humans lose water is through sweat, which is amplified during exercise. The Impact of Dehydration on Athletic Performance In simple terms, fluid intake must match fluid loss to maintain a well-hydrated state.

Niko Mihic, head of Real Madrid's medical team. Rehydration for Athletes: Key Strategies Maintaining adequate hydration before, during and after exercise practice or competition requires intentional fluid habits among athletes. Before Exercise Two to four hours leading up to exercise, an athlete should drink 2 to 4 milliliters per pound of body weight in fluids.

After Exercise The goal after training is to drink approximately 16 to 24 ounces of fluid for every pound of weight loss during exercise. Composition of Rehydration Beverages Water is necessary for hydration, but electrolytes are crucial for healthy nerve function, muscle contraction and enhanced fluid uptake.

For example, sodium helps the body retain fluid, reduce urine production and prevent muscle cramps , and glucose and sodium work together to help promote gut absorption. Hakim Bouzamondo, head of Research and Development at Abbott. RELATED ARTICLE. Runners drink electrolyte-free water on a set schedule, dilute blood sodium levels, then suffer the consequences of exercise-associated hyponatremia low serum sodium.

Hyponatremia is serious stuff. In the beginning, it causes headaches, cramps, confusion, and fatigue. As sodium levels continue to fall, seizures, brain damage, and even death can result. More than a few elite athletes have perished from hyponatremia. What about dehydration?

Not one sports-related death, in all the medical literature. Fortunately, exercise-associated hyponatremia is fairly easy to prevent and reverse. Sodium is an electrolyte that helps you transmit nerve impulses, regulate blood pressure, and maintain body water.

And when sodium levels fall to hyponatremic levels, the consequences are no joke. Sodium needs go up in proportion to sweat loss. And the volume of sweat loss depends on the activity, ambient temperature, humidity, and a few other factors. According to a paper from the Journal of Sports Sciences, vigorous exercise in warm climates can provoke sodium losses of 3.

Simple: Drink salty water. A published example will help make my point. In one randomized controlled trial , researchers rounded up 26 hyponatremic runners after a km race, and gave them one of two interventions: IV sodium or a salty solution to drink.

Both interventions restored their sodium levels. The takeaway? Consuming sodium before and during exercise can help maintain euhydration, and prevent problems from developing later on. Different activities require different hydration strategies.

A 2-hour soccer match in 95 degrees and high humidity levels, however, will require frequent sodium and fluid replenishment.

If you remember anything from this article, remember these:. Thirst is a tightly regulated system. And when you do drink , remember to…. You lose both sodium and water through sweat. If you only replace the water, your sodium levels will fall.

Remember, athletes can lose up to 7 grams of sodium per day while exercising in warm climates. You may need more than one stick on the sweatiest of days! You lose very little potassium and magnesium through sweat. I recommend folks supplement mg potassium and mg magnesium per day, in addition to dietary sources.

Sip electrolyte water to thirst before and during exercise too. Your body will thank you. Oh, and one last thing—have fun out there! Get Yours.