restore hydration status, carbohydrates to replenish glyco-gen stores, and electrolytes to speed rehydration. The primary goal is the immediate return of physiologic function (especially if an exercise bout will follow). When rehydration must be rapid, the athlete should compensate for obligatory urine losses incurred during the rehydration Runners often consume salt tablets during particularly long or hot runs as a way to replenish some electrolytes lost through sweat. Salt contains sodium, one of the main electrolytes that is lost as you sweat. These tablets, capsules and pills all provide concentrated sodium. If you are sweating (and therefore losing electrolytes) faster than The traditional explanation for exercise-related leg cramps is that they are the result of dehydration, electrolyte losses, and excessive heat. However, the evidence for each of these claims is poor. Part of the reason is that exercise cramps are very difficult to study with the scientific method because they are not easy to reproduce in a Beans, rice, cheese, sour cream, guac, hot sauce, salsa, it’s all good! This is a great handheld protein, carb, and veggie vessel. 4. A chickpea or lentil curry with rice. This is a good one to make in bulk. Keep it in the fridge for an easy and cheap post run meal. 5. Chili con (or sin) carne with rice or potatoes. Drink a couple of sips or gulps (approx. 4-8 oz. water or sports drink) every 15-20 minutes. Train yourself to drink during exercise if this is new to you. Aim to consume 500 to 1000mg or more sodium per hour. Consider fueling with carbohydrates for activity lasting more than an hour, such as long-distance running. Children get electrolytes naturally from the foods they eat, explains Pierrette Mimi Poinsett, MD, a medical consultant at Mom Loves Best. Common food sources for electrolytes include fruits and vegetables like bananas, avocado, oranges, strawberries, melon, and watermelon, she says. Under normal circumstances, a healthy diet with adequate 5 healthy electrolyte drinks. Coconut water: Coconut water, or coconut juice, is typically low in sugar and contains electrolytes such sodium, potassium, calcium, and magnesium. It is best suited to you if you are looking for a fluid that is closest to your body’s electrolyte composition. Watermelon juice: Watermelon juice contains potassium To keep things running smoothly, your body needs enough electrolytes but not too many. Keeping electrolyte levels in the ideal range is the key. Health-related factors that can upset that balance: tMOtgd.

how to replenish electrolytes after running