← All terms
Electrolytes
Rating
Electrolytes are mineral salts (primarily sodium, as well as potassium and magnesium) that the body loses through sweat. Their imbalance during prolonged exertion in heat can cause cramps and weakness.
Calculate →
Race nutrition & hydration
In detail
Sodium is especially important: heavy sweating in the heat without salt replenishment can lead to hyponatremia (a dangerously low blood sodium level) — a condition that, paradoxically, is worsened by drinking only plain water without electrolytes during very long races.
How to use it
In heat and on distances of 2+ hours, use isotonic drinks or separate salt tablets in addition to water — a guideline of roughly 400-700 mg of sodium per hour depending on temperature and individual sweat rate.