07/21/2023
CRAMPING/DEHYDRATION
CARBOHYDRATE FUEL SYSTEM
Commercial sports drinks such as Gatorade, Powerade, BRL sports Tri-fuel, Hammer Heed, and First Endurance EFS all appeal to competitive and recreational athletes because the manufacturers of many of these products suggest that they enhance endurance performance and help maintain fluid-electrolyte balance during exercise(3). The physiological benefits of being well hydrated prior to training and competition are widely accepted and it is generally agreed that carbohydrates (CHO) and electrolytes added to fluid replacement beverages are beneficial during long-term exercise because they increase the palatability, replace electrolytes lost to sweat, drive the thirst mechanism, prevent a fall in plasma volume, and possibly delay the onset of fatigue( 3). Current recommendations for exercise lasting longer than 1 hour suggest ingesting 600–1,200 ml·h21 of solutions containing 4–8% CHO and 0.5–0.7 g of sodium per liter of water to replace that lost to sweat(3) .
Being a former high school ,collegiate and elite athlete, I fully realize the importance of a good sound hydration strategy in order to sustain and maximize training and performance levels and thus would always adhere to a daily drinking program that entails consuming fluids that contain carbohydrates and electrolytes to maintain the appropriate sodium-potassium balance to prevent cramps, nausea and hyponatremia.. Fluid replacement during exercise that results in substantial losses in sweat is necessary to avoid dehydration, maintain bodyweight, and possibly prevent a decrease in athletic performance(3).
Athletes who neglect this important component of fueling will impair their performance and may incur painful and debilitating cramping and spasms, a sure way to ruin a workout or race.
However, this doesn't mean that athletes should indiscriminately ingest copious amounts of one or more electrolytes. Sodium (salt) is usually the most misused. Salt tablets are an unacceptable choice for electrolyte replenishment for two important reasons: 1. They can oversupply sodium, overwhelming your body’s ability to regulate electrolyte and fluid balance. 2. They provide only two electrolytes, sodium and chloride, when your body requires many types of electrolytes.
Supplementing with only one electrolyte or consuming too much of one or more electrolytic minerals overrides the complex and precise mechanisms that regulate proper electrolyte balance. The solution is to provide the body with a balanced blend of these important minerals in a dose that cooperates with and enhances body mechanisms. Salt tablets alone cannot sufficiently satisfy electrolyte requirements and excess salt consumption will cause more problems than it resolves.
Proper electrolyte replenishment requires a consistent approach that properly balances all the necessary minerals—not just “salt.” Endurolytes are designed to meet your body’s complete electrolyte requirements, which include sodium, chloride, potassium, magnesium, calcium, and manganese. These minerals help counter the effects of overheating, optimize bodily functions, and enhance performance, especially for activities that last longer than two hours.
Calcium: Necessary for normal heart rhythm, healthy nerve transmission, and strong muscle contractions. During exercise, calcium-dependent enzymes produce energy from fatty acid and amino acid conversion. Chloride: Critical for maintaining a proper balance and consistency of body fluids and electrolytes. Manganese: Trace amounts help convert fatty acids and protein into energy. Sodium: The average athlete already has a vast store of available sodium, so consuming excess amounts can cause serious problems. Endurolytes contain moderate amounts of sodium for proper replenishment. Magnesium: Required for many of the enzymatic reactions for converting fuel to muscle energy. Potassium: Needed for optimal concentrations of sodium
Sodium is an electrolyte that helps regulate water levels in and around the body's cells. In addition to regulating the body's water balance, sodium also plays a key role in maintaining normal blood pressure and supports the work of nerves and muscles (2 ). Normal blood plasma contains between 136 and 145 mEq/L of sodium. A low blood sodium level (below 135 mEq/L) is referred to as hyponatremia, while a high blood sodium level (greater than 145 mEq/L) is referred to as hypernatremia (1 ).
From my training and racing experiences, I understand that prolonged and excessive sweating increases the risk that an athlete will alter the delicate balance of blood-sodium concentration. Because sodium is lost in sweat it is important for those exercising at high intensities for long periods of time to replace any fluids and electrolytes that are lost. If an athlete does not consume enough fluids to replace losses during training, dehydration can result. These low fluid volumes can cause the sodium content of the blood to become concentrated, resulting in hypernatremia. However , in order to prevent dehydration, athletes often consume large quantities of water. Thus ,with this excessive water intake, the athlete may become overhydrated, causing the blood sodium level to become diluted and resulting in "exercise-induced hyponatremia. In most cases, exercise-induced hyponatremia is caused by excess free water intake, which fails to replete the sometimes massive sodium losses that result from sweating(1)
Symptoms of sodium depletion vary depending on the amount of sodium lost and how abruptly it occurs. According to the American College of Sports Medicine, symptomatic hyponatremia can occur when plasma sodium drops rapidly over several hours. The lower and the faster the sodium falls, the greater the risk of serious complications.
Symptoms can be mild or severe and include: headache, vomiting, swollen hands and feet, restlessness, extreme fatigue, confusion and disorientation, and labored or difficult breathing. If sodium levels fall low enough, the chances increase for seizure, coma, swelling and brain pressure, respiratory arrest, and death(2 )
Hyponatremia is the most common electrolyte disorder in the United States and is the most common medical complication of ultra-distance exercise and events(2) . Once a rare occurrence at sporting events, it is now becoming more prevalent as participation increases and more novice exercisers are entering endurance events .Research has found that long duration endurance events, such as the Ironman distance triathlons, often have finishers with low blood sodium concentrations. It is estimated that approximately 30% of the finishers of the Hawaii Ironman are both hyponatremic and dehydrated(2). The longer the race, the greater the risk of hyponatremia because those at most risk are those who are on the course the longest, drinking the most water during the event. Athletes who drink extra fluids in the days before the race or those who stop at water stops during the race are also at increased risk of hyponatremia.
Plasma osmolality is a reliable indication of hydration status. A hydrated athlete should have a plasma osmolality between 280 mOsm/kg and 290 mOsm/kg(1 ). Hyponatremia is defined as any plasma sodium concentration lower than
