Food and Nutrition Board, Institute of Medicine. Dietary reference intakes for calcium, phosphorus, magnesium, vitamin D, and fluoride. Washington D. Dietary reference intakes for water, potassium, sodium, chloride, and sulfate. Murray, R. Sodium balance and exercise. Sallis, R. Fluid balance and dysnatremias in athletes. Sawka, M. ACSM position stand on exercise and fluid replacement. Shawn Dolan, Ph. Her research focuses on the role nutrition and exercise play in the health and performance of endurance athletes and fitness professionals.
Electrolytes: Understanding Replacement Options. Read More ». ACE announces support and advocacy for a sweeping initiative to improve public health by motivating people to become and stay physically active. ACE launches a new interactive workshop to teach personal trainers how to tailor sports-conditioning drills for specific populations, along with progressions in intensity, complexity and movement.
Looking for an older issue of CertifiedNews? View the Certified News Archive ». No material may be reprinted without permission. Don't miss out! Save now. Be in a class of your own. Ends soon! Act now. Create your story as an ACE Specialist. Limited time! Talk with an Advisor. August Why are electrolytes important for physically active people? Table 1. These reports may be accessed via www. Copyright by the National Academies of Sciences. When is it important to replace electrolytes?
Before Exercise Currently there is no recommendation for electrolyte intake before exercise. During Exercise A sports drink that includes both carbohydrates and electrolytes is recommended for exercise sessions lasting longer than 60—90 minutes.
After Exercise Drinking plain water after high-intensity or long-duration exercise is not always effective for rehydration. What are the options for taking in electrolytes? The following categories are designed to help navigate the variety of electrolyte replacement options: A.
Table 2. Putting it all Together: Case Study Carrie is training for her first marathon. Summary It is important for fitness professionals to understand the role electrolytes play in maintaining fluid balance before, during and after exercise. References Burke, L. Search This Issue. Feature Articles. Aside from the fact that most commercial sports drinks are filled with artificial ingredients, the sugar in them can slow down the rate at which water enters the bloodstream.
Instead, you can start to replenish lost electrolytes with the food you eat following your workout. These foods are good sources of electrolytes:. As long as you eat a balanced diet and stay well hydrated, your electrolyte levels should be where they need to be after a light-to-moderate intensity workout.
If you are engaging in intense exercise sessions on a regular basis, such as when training for a marathon or triathlon, you will need to take extra steps to keep electrolyte levels in check. Orthology Inc. Eating water-rich fruits and veggies, like watermelon and cucumber, helps you stay hydrated too.
And the calories add up: one popular energy drink packs in calories a serving, which is higher than cola. Because most electrolyte drinks are packed with sugar, consider forgoing one in favor of eating a salty snack like mixed nuts.
Unsweetened coconut water is naturally rich in electrolytes and has less sugar than most sports drinks if none has been added. And though hard to find, cactus water delivers electrolytes with less sugar than coconut water. Pull out your blender and whip up a nutritious beverage made with celery, apple and lemon, or with bananas, almond milk and kale.
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