Electrolyte replacement has been a hot topic for some time , especially when it comes to cramping during athletic activity . Cramping is still poorly understood from a scientific point of view . Initial hypotheses supported the notion that dehydration and electrolyte imbalances were the cause of cramps in muscles . However , as more research emerges , it appears that this may not be accurate . For instance , if there is an electrolyte imbalance , it should be across your entire bloodstream , so why does one muscle — calf muscle , for example — cramp up and not others ? More recently , a neuromuscular control theory based on the central control of the spinal cord affecting one or more muscles seems to be the preferred hypothesis when it comes to cramping . So then , where do electrolytes fit in ?
Many people have advocated for potassium , magnesium , and calcium replenishment in order to tackle muscle cramps , with one company even promoting a drink that contains 800mg of potassium in a serving . However , to date there is no significant medical literature supporting the use of potassium , magnesium , or calcium for the prevention or reduction of exercise-induced muscle cramps . This doesn ’ t mean that these electrolytes are not important and that they should not be replenished , but merely that scientific studies performed do not support the theory that these electrolytes prevent muscle cramps from occurring .
So when considering a sports drink , where should you start ? First , we need to realize that everyone is different , therefore your hydration and electrolyte replenishment will be different from someone else ’ s . Just because “ Joe Smith ” tells you that his drink is the best , and took care of his 30-year-old cramping problem , does not mean it ’ s right for you . We have to take a closer look at our sweat loss and understand sweat composition to be most effective .
Sweat is mostly comprised of water ( 99 percent ), while the remaining 1 percent is mostly sodium and other ions . Here is the average sweat content for electrolytes : sodium ( Sodium Chloride NaCL , 1,000-2,000mg / L of sweat ), potassium ( 100-200mg / L of sweat ), magnesium ( 3-5mg / L of sweat ), and calcium ( 20-120mg / L of sweat ).
As you can see above , for every liter of sweat , sodium is by far the largest loss of electrolyte in sweat . We need to consider how much we sweat to determine how much we should hydrate and replenish electrolytes . In order to do this , follow this simple method the next time you play pickleball : 1 . Go to the bathroom and pee . 2 . Weigh yourself ( without clothes is preferable ) and record that weight as “ A .”
3 . Go play pickleball and record the amount of time (“ T ”) you play . The results will only apply to the intensity you play that day .
4 . Be sure to weigh how much you drink while playing , and try not to use the bathroom . Weigh your drinks before playing ( call that weight “ X ”), and after you ’ re done playing ( call that weight “ Y ”).
5 . Weigh yourself after playing ( dry off any sweat , and once again without clothes ). Record this value as “ B .”
Now follow this simple math : Volume consumed ( Z ): X - Y Total Weight Loss ( C ): A - B Sweat Rate : ( C + Z ) / T
Based on your sweat rate , you ’ ll be able to determine how much of each electrolyte you lose when playing , and you can then select the best electrolyte drink ( or make your own ) that matches your values . This , of course , is just an estimate based on average electrolyte concentrations ; in order to be very accurate , lab testing would be necessary . However , it should be a pretty good starting point .
Finally , remember that when exercising we use carbohydrates for energy , therefore sports drinks that contain sugar are not always a bad option to maintain your energy level throughout the activity . Proper nutrition will replenish all electrolytes and carbohydrates but is not as fast . Having a liquid beverage speeds up absorption of nutrients , which can be preferable in a tournament situation .
I would strongly encourage everyone to take a look at their sweat rate , determine what kind of replenishment they need , and purchase products based on this . Look at the labels on sports drinks and determine which best fits your electrolyte depletion . Please know that everyone is different , and that some people have “ saltier ” sweat than others , which will affect your replenishment needs as well . For questions , email thepickleballdoctor @ gmail . com . •
Noe Sariban is a Doctor of Physical Therapy , Certified Pickleball Teaching Professional through the IPTPA , an Engage sponsored athlete , and the Team Engage physical therapist . Please visit www . thepickleballdoctor . com for more information on injury prevention and rehabilitation tips . Noe started his website to provide pickleball players around the world with a reliable and free source of information . You can like his Facebook page , www . facebook . com / pickleballdoctor , for updates and new information !
JANUARY / FEBRUARY 2021 | MAGAZINE 63