Hydration and Electrolytes

HOW IMPORTANT ARE ELECTROLYTES TO PERFORMANCE ANYWAY?

In regard to many concerns about electrolytes, especially during this hot season, I feel compelled to express my concern that they may be considered the “magic bullet” to performance and the key to the rehydration puzzle. While important, they are a piece of the puzzle.

In actuality, regular nutrition may be the ultimate long-term answer. This would include optimal nutrition at the cellular level, using a broad spectrum of antioxidants, vitamins and minerals. Research indicates that endurance athletes use 12 to 20 times the amount of oxygen that an average person uses and as a result create oxidative stress equivalent to that of a cancer patient. There is a “dark side” to oxygen. Free radicals are created in this process of endurance running/walking. Antioxidants at optimal levels may be more important to performance than electrolytes. Our free radicals come from more than the exercise we do. They come from stress, radiation from the sun, pollution -good old Houston air, toxins in the water and poor food choices.

In order to evaluate the importance of electrolytes, I think it is important to understand how the body uses electrolytes. In addition to being a catalyst for muscle contractions, electrolytes function to hold water in the blood stream so it doesn’t empty into the bladder or send signals to the sweat glands to produce sweat. This is what happens when you drink plain water while running. Water turns off the thirst mechanism and its rapid gastric emptying results in the body’s need to get rid of the excess water by producing urine or sweat. As a result, it doesn’t get into the muscle where it is vitally needed. You end up feeling that you are sweating a lot. You are, but you are just sweating out the water you just drank. Runners/walkers need to have those fluids in their muscles, not going to their skin.

The key is to keep the water in the bloodstream. This is where the electrolytes become involved; the salts keep water in the bloodstream, and also make us drink more. However, there is no guarantee that the fluid with electrolytes is going to get into the muscles, where we need it. Muscles that are working are being depleted of glycogen so “they” go “looking” for carbs, which are big water attracters. Carbs flood into the muscle, dragging the water with them. The end result of this process is rehydration of the muscles, allowing us to work more efficiently and avoid later headaches, stiffness and soreness.

Electrolytes alone will not result in this process occurring, unless they are attached to carbohydrate molecules. Another important factor is the speed with which this process occurs. The quicker the better you’re saying, right? This is where the concept of “osmolality” comes in. In simple terms, blood has an osmolality of 250; anything less than 250 will be absorbed by the muscles very quickly; anything greater is absorbed more slowly and may have to be digested in order to be absorbed; delayed absorption is the result. Research indicates that Gatorade, at an osmolality of 280, can take as long as 45 minutes to get to the muscles after ingestion.

Low Oz, used by many FBFers, has an osmolality of 150, resulting in very rapid absorption; research again indicates its absorption within 45 seconds, with an average of 90 seconds. This is 30 to 60 times faster than Gatorade. This lower osmolality is accomplished by using long chain carbohydrates; so you may have just as many carbs, but there are fewer molecules (lower osmolality), resulting in more rapid absorption. Science on our side.

The implications are clear. Optimal rehydration occurs when the correct level of electrolytes, in concert with long chain carbohydrates and the correct osmolality level, are taken in to the body. You need a product with electrolytes and carbs. LowOz is a convenient way to accomplish this; the electrolytes and carbs are already at optimal levels.

There are many other good options to Gatorade or water. I have used Gookinaid, Elyte sport and Ultima Replenisher. All good and effective. But just as there is only one Boston Marathon, there is one optimal fluid replacement drink. If you cannot get Low Oz you might want to try on of the others listed. I can provide you with details on how to get them.