As runners, we often face the question of whether to drink water or an electrolyte drink during our runs. While water is a familiar and essential fluid that keeps us alive, electrolytes remain a somewhat cryptic subject, despite being frequently talked about. So, what exactly are electrolytes, and when should we opt for an electrolyte drink instead of plain water?
What are electrolytes?
Electrolytes are minerals that play a crucial role in our bodies. Examples of electrolytes include calcium, chloride, magnesium, phosphate, potassium, and sodium. What makes electrolytes fascinating is that they produce an electric charge. When mixed with water, they generate an electrical current that flows through our bodies, ensuring that our muscles, heart, nerves, and brain function properly. Electrolytes also help transport nutrients into our cells and remove waste from our bodies, making them essential regulators that help balance the fluids in our bodies.
However, it's important to note that everyone's needs are different when it comes to hydration. Factors such as body size, sweat rate, fitness level, and weather conditions vary from person to person. Therefore, it's crucial to listen to your body and make hydration choices based on your individual needs.
Let's explore when it's appropriate to drink water or an electrolyte beverage before, during, and after your runs.
Before a Run
The thing about electrolytes is that we get them from pretty much everywhere. They’re in the foods we eat and the drinks we drink. For example, electrolytes are found naturally in foods such as fruits and veggies, dairy products, meats (fish and chicken), and plenty of other sources. On the liquid side of things, there are electrolytes in milk, juices, coconut water, etc.
Bottom line, they’re easy to come by and easy to find. Just by living our daily lives we tend to get all the electrolytes we need. Therefore, before a run, water will be just fine. There is no need for an electrolyte loaded sports drink before a run.
The verdict: Water only
During a Run
When we run, our body temperature rises, and we start to sweat to cool down. Sweat is primarily composed of water, but it also contains essential electrolytes such as sodium, chloride, potassium, calcium, and magnesium. As we sweat, we lose both water and electrolytes, and the more we sweat, the more electrolytes and water we lose.
To replenish these lost minerals during longer runs, it's important to have a plan in place. This is where electrolyte drinks, also known as sports drinks like Gatorade or Powerade, come in handy. There are numerous options available in the market, including powders and tablets that can be added to water. For runs lasting up to an hour, plain water is usually sufficient. However, for longer runs, it's recommended to opt for an electrolyte drink to help replenish the lost minerals and keep going strong.
The verdict: Water only if you’re running up to an hour. Electrolyte drink if you’re going over an hour.
After a Run
Replenishing and recovering after a run is essential to restore the lost electrolytes and water. Besides sweating, our bodies also lose electrolytes and water through urine. For runs lasting over 30 minutes, it's recommended to have one pint glass of an electrolyte beverage to restore balance to our bodies. For runs lasting less than 30 minutes, plain water should suffice.
The verdict: Plain water if you ran less than 30 minutes. 1 pint glass of an electrolyte drink if you ran over 30 minutes.
The decision to drink water or an electrolyte beverage when running depends on various factors such as the duration of the run, sweat rate, and individual needs. Water is usually sufficient before a run, while an electrolyte drink may be necessary during longer runs lasting over an hour. After a run, replenishing with an electrolyte drink is recommended for runs lasting over 30 minutes, while plain water should suffice for shorter runs. As always, it's important to listen to your body and make hydration choices that best suit your individual needs. Stay hydrated, stay healthy, and happy running!
Kama wakimbiaji, mara nyingi tunakabiliwa na swali la kama kunywa maji au kinywaji cha electrolyte wakati wa mbio zetu. Wakati maji ni kioevu cha kawaida na muhimu ambacho hutusaidia kuishi, electrolytes bado ni mada ya siri, licha ya kuongezwa mara nyingi. Ni nini hasa electrolytes na ni wakati gani unapaswa kutumia maji ya electrolyte badala ya maji ya kawaida? Elektroliti ni nini? Electrolytes ni madini ambayo hutimiza fungu muhimu katika mwili wetu. Mifano ya electrolytes ni pamoja na kalsiamu, kloridi, magnesiamu, phosphate, potasiamu, na sodiamu. Jambo linalovutia kuhusu elektroni ni kwamba hutokeza nishati ya umeme. Wakati zinapochanganywa na maji, zinazalisha umeme ambao hutiririka katika mwili wetu, na kuhakikisha kwamba misuli, moyo, neva, na ubongo wetu hufanya kazi ifaavyo. Electrolytes pia husaidia kusafirisha virutubisho kwenye seli zetu na kuondoa taka kutoka kwa miili yetu, na kuwafanya kuwa wasimamizi muhimu ambao husaidia kusawazisha umajimaji katika miili yetu. Hata hivyo, ni muhimu kutambua kwamba mahitaji ya kila mtu ni tofauti linapokuja suala la maji. Mambo kama vile ukubwa wa mwili, kiasi cha jasho, kiwango cha mazoezi, na hali ya hewa hutofautiana kutoka mtu mmoja hadi mwingine. Kwa hivyo, ni muhimu kusikiliza mwili wako na kufanya chaguzi za hydration kulingana na mahitaji yako ya kibinafsi. Kwa hivyo, ni wakati gani unafaa kunywa maji kabla, wakati, na baada ya kukimbia? Kwa mfano, kabla ya kuendesha gari, electrolytes ni muhimu kwa ajili ya matumizi ya mwili. Ziko katika vyakula tunavyokula na vinywaji tunavyokunywa. Kwa mfano, electrolytes hupatikana kwa asili katika vyakula kama matunda na mboga, bidhaa za maziwa, nyama (samaki na kuku), na vyanzo vingine vingi. Kwa upande wa kioevu, kuna electrolytes katika maziwa, juisi, maji ya kokoni, nk. Kwa ufupi, ni rahisi kupata na ni rahisi kupata. Kwa kuishi maisha yetu ya kila siku tunaelekea kupata elektroliti zote tunazohitaji. Kwa hiyo, kabla ya kukimbia, maji yatakuwa mazuri tu. Hakuna haja ya kunywa kinywaji cha michezo chenye elektroni nyingi kabla ya kukimbia. "Kama ilivyoelezwa hapo juu, ""Wakati wa kukimbia, joto la mwili wetu huongezeka, na tunaanza kutokwa na jasho ili kupumzika.""" Jicho lina maji mengi lakini pia lina electrolytes kama vile sodium, potassium, calcium na magnesium. Tunapochukia, tunapoteza maji na electrolytes, na kadiri tunavyoganda, ndivyo tunavyopoteza electrolytes na maji. Ili kujaza madini haya yaliyopotea wakati wa mbio ndefu, ni muhimu kuwa na mpango mahali. "Kama vile vinywaji vya umeme, ""Vinywaji vya michezo"" kama vile Gatorade na Powerade, ni muhimu." Kuna chaguzi nyingi zinazopatikana sokoni, kutia ndani poda na vidonge vinavyoweza kuongezwa kwenye maji. Kwa mbio zinazoendelea hadi saa moja, kwa kawaida maji ya kawaida yanatosha. Hata hivyo, kwa ajili ya mbio ndefu, ni kupendekezwa kuchagua kinywaji electrolyte kusaidia kujaza madini waliopotea na kuendelea nguvu. Uamuzi: Maji tu kama wewe ni mbio hadi saa moja. Kunywa electrolyte kama wewe ni kwenda zaidi ya saa moja. Baada ya kukimbia Kujaza na kupona baada ya kukimbia ni muhimu ili kurudisha electrolytes na maji yaliyopotea. Mbali na kuota jasho, miili yetu hupoteza pia elektroni na maji kupitia mkojo. Kwa ajili ya mbio zaidi ya dakika 30, inashauriwa kunywa glasi moja ya vinywaji vya electrolyte ili kurudisha usawa kwa miili yetu. Kwa ajili ya mbio za muda mfupi kuliko dakika 30, maji ya kawaida yanapaswa kuwa ya kutosha. Uamuzi: Maji ya kawaida ikiwa umekimbia chini ya dakika 30. 1 lita ya kinywaji cha electrolyte ikiwa umekimbia zaidi ya dakika 30 Uamuzi wa kunywa maji au kinywaji cha electrolyte wakati wa kukimbia hutegemea mambo mbalimbali kama vile muda wa kukimbia, kiwango cha jasho, na mahitaji ya mtu binafsi. Kwa kawaida, maji yanatosha kabla ya kukimbia, lakini kinywaji cha umeme kinaweza kuhitajiwa wakati wa kukimbia kwa muda mrefu zaidi ya saa moja. Baada ya kukimbia, inashauriwa kujaza na kinywaji cha electrolyte kwa kukimbia kwa zaidi ya dakika 30, wakati maji ya kawaida yanapaswa kuwa ya kutosha kwa kukimbia kwa muda mfupi. Kama kawaida, ni muhimu kusikiliza mwili wako na kufanya uchaguzi wa hydration ambayo inafaa zaidi mahitaji yako binafsi. Endelea kuwa na maji mengi, uwe na afya nzuri, na uwe na furaha katika kukimbia!