Electrolytes are essential to supporting high-performance. Whether you’re a casual jogger or hardcore runner always prepping for your next marathon, electrolytes are critical to supporting high athletic performance. When we consider athletes’ hydration and performance, electrolytes become even more crucial. So, how do you get more of them safely, and what exactly do they do? Fixx Nutrition explores the answer in this post.
Electrolytes Are Vital Minerals That Support Your Body
Every process in your body requires the electrical impulses carried by electrolytes. These charged mineral molecules affect everything from fluid levels to blood acidity, nerve and muscle function, and tissue repair.
For runners and other athletes, electrolytes are vital to maintaining a healthy balance and good performance during any activity. Everyone needs electrolytes, but athletes have to pay additional attention to them when performing activities that can throw your body’s natural levels off balance.
Electrolytes like sodium, potassium, magnesium, and calcium are vital to maintaining proper hydration and blood pressure during exercise; they also contribute to healthy skeletal muscle contraction and endurance.
Replenishing Electrolytes During Exercise
Many people focus solely on hydration during exercise, but water alone does not replace the electrolytes your body needs to thrive. During periods of prolonged exercise, only drinking water without replacing electrolytes can lead to exercise-associated hyponatremia. This condition is marked by low blood sodium levels drop below 135 mmol/L during or within 24 hours after physical activity. It can be induced by overhydration, which can occur after drinking too many fluids to replenish your body when it really needs a balance of H20 and electrolytes.
So, what is the best way to really refuel during and after workouts or sporting events? An electrolyte-rich supplement like Fuel X. Filled with key micronutrients, it helps boost your hydration levels while establishing a healthier balance of electrolytes in your body.
Sports drinks have always been a staple due to their high electrolyte count, but they also contain a lot of sugar and, sometimes, caffeine. In addition to the health risks of excess sugar intake, caffeine can raise your heart rate and disrupt your body’s glucose metabolism. This can increase the risk of elevated blood sugar levels and dangers during exercise.
Fuel X is an all-natural solution that helps you replace electrolytes while exercising without sports drinks. Available in five flavors, it has a refreshing taste and vegan formula that contains essential minerals like sodium, potassium, and magnesium.
Top Ways to Restore Electrolytes as an Athlete
- Drink Fuel X
- Drink coconut water
- Eat electrolyte-rich foods, like bananas and avocados
- Maintain good hydration levels during workouts
- Prioritize a healthy recovery period
To prevent electrolyte deficiency, it’s equally important to prepare your body for high-endurance activities. This can include electrolyte infusion prior to your workout by drinking Fuel X or other natural sources of the essential minerals.
For an activity lasting 45 minutes or longer, it’s best to drink an electrolyte-rich drink instead of just water. Then, you can alternate between water and electrolyte replacement every 20 minutes or so.
Be sure not to overdo it; 7-10 ounces (207 to 265 mL) will be enough. Just make sure that you prioritize replenishing fluids over the next 24 hours (recovery period). There are no benefits to overhydrating before exercise, and it is dangerous to do so during or after.
Everyone’s body is unique, so the exact amount of fluids they’ll need will vary. Factors like body size, fitness level, exercise intensity, and temperature will affect how you lose fluids while exercising and how many electrolytes and water you will need to replenish.
Warning Signs of Low Electrolyte Levels
Symptoms of electrolyte imbalance can range from mild to severe, including:
- Muscle cramps
- Fatigue
- Overheating
- Stomachache
- Headache
- Numbness and tingling
- Muscle weakness
In severe cases, people can become dizzy, have an abnormal heart rate, vomit, or even have seizures. This isn’t the level most athletes will reach, but it is important to understand the risks — and importance — of rehydarting properly during and after exercise.
How to Take Fuel X
Each sachet of Fuel X contains 200 calories, and you can consume it in one or two servings. You add one or half of a sachet to 500/700 ml (17-24 oz) of water, shake well, and enjoy. If you’re using the larger package, then one scoop of Fuel X is good during the first hour, and you should consume two to three scoops per hour afterward, using hunger as your guide.
You should adjust Fuel X consumption to your caloric needs and consumption levels based on session time. Understanding calories burned and electrolytes lost will help you boost your hydration and replenish your body safely.
Along with electrolytes, amino acids in Fuel X help boost your metabolism, lower fatigue, improve endurance, and aid muscle recovery.
Learn More Today
Fixx Nutrition was made by food experts and athletes to help everyone reach their greatest potential. Fuel X is our all-natural supplement that replaces everything you lose during a workout. Shop now to learn more.
