E-Coach Training Tips
Here is this week’s E-coaching tip….
This weeks tip will change up a bit and talk about some basic nutrition as it relates to training and racing in the heat now that summer has returned to New England; Electrolytes – Replacing Sodium.
Basic Definition - Electrolytes are ions that have the capacity to gain electrical charge when dissolved in fluids such as water. Major electrolytes in the body are sodium (in greatest amount), followed by chloride (combined with sodium forms salt), and potassium. Major functions include (1) Helping to control water balance and fluid distribution (2) Create electrical gradients across cells that is necessary for muscle contraction and nerve transmission; many process in the brain and nervous system require electrical signals for communication (3) Helps regulate oxygen levels in the blood (4) Involved in moving nutrients into cells and waste products out of cells.
While training and racing (especially in hot weather), we sweat in order to cool the body. Sodium or salts are released into the sweat. We can release over 1liter of sweat per hour which can include 2.2-3.4 grams of sodium on average. This can become a considerable amount during long training sessions and races. This makes it important to prevent dehydration by taking in plenty of fluids, not just water, because too much can lower the sodium concentration in our bodies too. Take an electrolyte/sports drink that includes sodium in order to replace most of what is lost in order to prevent hyponatremia. Symptons can include nausea, muscle cramps or twitching, irregular heartbeat, slurred speech, confusion, and disorientation.
Make sure to keep the electrolyte levels topped off with your hydration. On very hot days and/or in preparation for racing in the hot weather, athletes may need to add more salt to their nutrition as well. Consult your physician or sports nutritionist with special needs on sodium intake.
Watch the weather and plan your hydration and nutrition accordingly, especially if you are salty sweater.