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For regular sports activities lasting up to about 60 minutes and at normal temperatures, plain water is sufficient. An electrolyte drink makes sense when you sweat significantly and lose minerals – typically during exertion lasting over an hour, in heat, or during endurance activities. The duration of the activity, intensity, temperature, and how much salt you lose in sweat are all factors. Let's break it down so that you can easily decide what to grab from the fridge next time.
7 min
Electrolytes are minerals – primarily sodium, potassium, magnesium, calcium, and chloride – that carry an electric charge in the body and facilitate the transmission of nerve signals, muscle contractions, and water balance. During sports, you lose them through sweat, and if you don't replenish them, performance declines, and cramps and fatigue can occur. Therefore, athletes need them more than people without exertion. This article will explain what electrolytes do, what happens when you have a deficiency, and how to replenish them.
7 min
The first signs of dehydration in athletes are thirst, dark urine, fatigue, and decreased performance. With greater fluid loss, headaches, dizziness, muscle cramps, and confusion may occur. A simple check is the color of urine – the darker it is, the greater the fluid deficiency. It’s good to address symptoms immediately, as performance declines earlier than you realize you are dehydrated.
6 min
When choosing an electrolyte drink, focus mainly on the sodium content (key for hydration), type based on tonicity (isotonic is universal), amount of sugar depending on whether you need energy, and form – powder, tablets, or ready-to-drink. Choose based on the duration and intensity of your activity, not by the most appealing label.
6 min
The difference lies in the concentration of the solution compared to blood. A hypotonic drink is thinner and is absorbed the fastest – it is suitable for quick hydration and in heat. Isotonic has a similar concentration to blood and replenishes fluids and energy at the same time, making it a universal choice for endurance sports. Hypertonic is thicker, rich in carbohydrates, and serves more as a source of energy and replenishment after exercise than for hydration during it.
5 min
Calcium and magnesium are minerals that work together in muscles but have opposite roles – calcium triggers muscle contraction, while magnesium relaxes it. Calcium is the main building block of bones, while magnesium contributes to energy production, muscle relaxation, and recovery. Athletes often have a higher need for magnesium because they lose it more through sweat and consume it more quickly. Supplement the one you are deficient in based on symptoms and diet.
5 min
The best sources of electrolytes combine food and specific supplements. Sodium is provided by salt and baked goods, potassium by bananas and potatoes, magnesium by nuts and seeds, and calcium by dairy products. During prolonged exertion, especially in heat, it is practical to supplement electrolytes with an isotonic drink, which addresses both minerals and energy at once. For regular activity, a varied diet covers needs, while supplements address specifics based on exertion and symptoms.
6 min
Petra Kvitová recommends
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