The thermometer has been in the triple digits recently, and unfortunately for us, it doesn’t seem like the heat is going to give up anytime soon. Working out in this weather does burn more calories, but we’re also sweating out crucial water and electrolytes. You probably think of the sidelines sports cliche. Football coach being doused with a thermos of Gatorade after the big game, when you think of electrolytes. There is a reason though, why this drink is a must for a athletes.
As the body loses electrolytes through sweat, the imbalance can result in symptoms like muscle cramps, fatigue, nausea, and mental confusion. If the electrolyte supply stays low, muscles may not fully recover, and could explain why the next day is a little painful to walk. It’s all about keeping your body in balance. Losing electrolytes means your body needs more sodium, potassium, magnesium, calcium, and bicarbonates to help retain fluids, and maintain proper fluid balance.
Why are these guys so important to replenish?
Sodium
If you loose too much sodium while sweating, it can lead to muscle cramps, and in some cases hyponatremia (low blood sodium) – both can lead to a decrease in performance, and can cause major health complications. Sodium is critical for maintaining fluid balance, nerve function, muscle contractions, and acid-base balance.
Potassium
Potassium together with sodium helps alleviate and prevent muscle cramps.
Calcium
We know calcium is crucial for healthy bones, but did you you know it also know it has a major impact on the metabolism of essential nutrients, and proper physiological functions. It regulates muscle contractions and heart rhythm during periods of intense working out.
Magnesium
Similar to how sodium and potassium function together, magnesium and calcium do the same. Calcium is essential for muscle contractions; magnesium aids in helping muscles relax.
Bicarbonates
Sodium bicarbonate buffers lactic acid in the blood. During exercise, lactic acid builds up which stresses the anaerobic glycolysis energy system. When this energy system becomes disrupted, the acid accumulations inhibit muscle contractions, which leads to fatigue. Replenish your sodium bicarbonates and good bye fatigue. You’ll also be enhancing your endurance capacity.
You start losing electrolytes about an hour into working out, making those studios classes a sweet spot. You might not be on the field like a football player, but taking an intense spx pilates class, followed by a day in the heat makes workout recovery necessary. Nobody wants those sore muscles the next day.
Don’t think a sugary sports drink is the only way to give your body some post workout love. You can eat your way to electrolyte recovery with these five foods to increase electrolytes naturally.
Most fruits and vegetables
Apples, corn, beets, carrots and green beans, are all rich in electrolytes. Other electrolyte-laden fruits and veggies include limes, lemons, oranges, sweet potatoes, artichokes, and all types of squash and tomatoes.
Nuts and seeds
Most nuts and seeds are very high in electrolytes. Add some almonds, cashews, walnuts, sesame seeds, sunflower seeds, peanuts, hazelnuts, pumpkin seeds or pistachios to workout bag, and your muscles will thank you.
Beans
Lima, red, mung, white and pinto beans are the highest in mineral-rich electrolytes.
Dark Leafy Greens
Most greens are a great source of the major required electrolytes. Spinach, in particular, is high in minerals. You can choose from kale, beet greens, mustard greens, bok choy and chard, to name a few. Each of these greens holds sodium, calcium, potassium, magnesium, as well as “prebiotics” that foster good gut flora and digestion.
Bananas
A great source of electrolytes. Potassium is a key form of electrolytes, and this sweet fruit it one of the richest sources of potassium on the planet.
If you want to drink your electrolytes without adding unnecessary calories try one of this DIY recipes.
½ cucumber
2 limes, peeled
1½ cups coconut water
Juice the cucumber and lime in a juicer. Mix the juice with coconut water. Enjoy chilled or over ice.
3 cups water
1 cup orange juice
1/2 cup lemon juice
3 Tbsp honey
1/2 tsp salt
Toss all ingredients in a blender and mix well. Enjoy chilled or over ice.
1 quarter of a watermelon, seeded
2 large glasses of coconut water
A pinch of Himalayan sea salt
Blend all ingredients in a high-speed blender. Enjoy!
4 cups herbal tea (something citrus preferably)
2-4 Tbsp raw honey or maple syrup
1/4 tsp. sea salt
A few drops of trace mineral drops, such as Concentrace (optional)
Mix all ingredients thoroughly, and store in the fridge. Drink chilled or over ice.
DIY Electrolyte Sports Drink
1/2 liter of ginger water (recipe below)
1 liter of water
Juice of 3 small lemons
1/2 tsp. sea salt (you can add a bit more if you’d like)
Stevia to taste
Ginger Water:
1 medium-sized ginger root
1 liter of water
Liquid Stevia, to taste
Cut ginger into large coins and place into a large pot. Add water. Bring water to a boil, then simmer for 15 minutes. Turn off heat and let steep until cool. Add liquid stevia to taste and store in airtight container in the fridge.
Whether you’re running outdoors or inside an air conditioned studio, making sure you’re hydrated and electrolyte balanced will make for happy muscles, and a happy you. We can’t control the weather, but at least we can control how well we treat ourselves.
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