Hydration and endurance running go hand in hand. More than 2% of loss in body weight due to dehydration can impair exercise performance severely. The key role of fluid intake during running is that it maintains hydration, body temperature and adequate plasma (blood) volume. All of these are key to performing at your best.
While running, we lose lots of fluid and along with-it electrolytes. Electrolytes are essential minerals (Sodium, potassium, magnesium, calcium) that support important processes within the body including muscle contraction, blood pressure, and nerve signaling. Replenishing these electrolytes is key to running performance.
Here is a quick summary based on contemporary research of key electrolytes their role in running performance.
|Electrolyte||How they help?|
|Sodium||It is the most important electrolyte as it is continually lost in sweat. Sodium is important for muscle contraction, nerve impulse generation, and in the absorption of water, and carbs. So it is key to maintain fluid balance and energy levels. Not to mention, Sodium also improves palatability, making it easy to take during endurance activities.|
|Potassium||Potassium depletion can cause symptoms such as disorientation and muscle weakness. Hence it is equally important to replenish it|
|Magnesium||Magnesium loss is minimal in sweat. While some reasearch indicates it may help in avoiding muscle cramps, it is not proven. So the only reason to add magenisum is to keep the fluid isotonic (same levels of electrolytes as in blood plasma)|
|Calcium||Calcium has many benefits including bone health, prevention of muscle cramps etc., however its' inclusion in Electrolyte drink has shown no proven benefits.|
When it comes to replenishing lost electrolytes, there are various options - electrolyte drinks, electrolyte tablets, salt capsules, electrolyte drink mix powders. Maintaining electrolyte balance and staying hydrated is not just confined to during running, it is equally important to think about them leading up to an event. So next time when you are out running or are gearing up for an event, keep yourself hydrated and your electrolytes stocked.
There are plenty of electrolyte product options in India now, targeting the growing consumer base who are taking up endurance activities to be fit. A quick search on Amazon for Electrolytes shows hundreds of products. But sadly, most of them are packed with questionable ingredients, and not the best fit for running as an activitiy.
We have researched the Electrolyte options available in India, their ingredients, popularity, reviews, and compiled a buying guide to make it easy to buy electrolytes based on price, performance, and your specific electrolyte needs. Each product also has an affiliate link to buy on amazon. Please support us by buying using these links. Your support means a lot. Happy Training!
Here is the list of Electrolytes we have short-listed. The list sorted by the average user rating on Amazon.in
20 Effervescent Tablets in a tube
Each tablet makes 250 ml of drinkBuy on Amazon
12 Effervescent Tablets in a tube
Each tablet makes 250ml of drinkBuy on Amazon
200g of Powder
5g makes 330ml of drinkBuy on Amazon
1 kg of Powder
15g makes 200ml of drink
13.5g of carbs per 15gBuy on Amazon
6g of carbs in 500mlBuy on Amazon
7g carbs in 100mlBuy on Amazon
33g makes 500ml of drink
31g of carbs in 33gBuy on Amazon
18.4g of carbs in 200ml drinkBuy on Amazon
Prepared by Team GeeksOnFeet for the love of running!
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