Electrolytes , especially sodium and chloride , can also be lost in sweat . Recreational pickleball players can adequately rehydrate on lighter play days with plain tap water . There are times when more is necessary , like when an athlete has been vigorously exercising and sweating for more than an hour . After sweat dries , some people notice white powder on their skin or white rings on their clothing or hats , a sure sign that you ’ ve lost electrolytes .
Electrolyte needs vary based on many factors including age , activity level , body and muscle mass , medications , how much sweat has been lost , diet , hydration status , etc . Unfortunately , there ’ s no easy way to know if we ’ re severely deficient until we have health repercussions . It ’ s much better to try to stay ahead of the game with adequate nutrition .
Severe electrolyte deficiency can cause heartbeat irregularity , dizziness , confusion , and muscle cramps . However , these symptoms can also be caused by simple dehydration or a multitude of other medical conditions .
How Can I Get Electrolytes in My Diet ?
Sports drinks are a popular and easy way to replace electrolytes , especially on long tournament days when breaks between matches are uncertain . Remember that some sports drinks contain sugar , which is OK if you need a quick way to get extra calories on the court . In excess , they can lead to unwanted weight gain .
Some people prefer to get electrolytes from unprocessed whole foods , benefiting from all of the other nutrients in the foods . Here are the dietary reference intakes ( DRIs ) for some electrolytes , and a few great food sources .
Notice that some foods like spinach , beet greens , and chia seeds are good sources of multiple electrolytes , which make them excellent options to add to your menu . As always , discuss any major diet changes you plan to make with your doctor or dietitian , especially if you have medical conditions such as high blood pressure or kidney disease .
Stay hydrated and electrolyte strong during the hot season . See you on the courts , pickleball friends !
Tournament Day Electrolyte Mix
Here ’ s a nutritious snack mix you can throw in your pickleball bag to help keep your electrolytes in check . Ingredients : ¼ cup unsweetened banana chips ¼ cup salted pumpkin seeds ¼ cup salted almonds ¼ cup unsweetened dried cherries Serving Size : ½ cup – 70mg calcium , 200mg magnesium , 470mg potassium , 220mg sodium , 296 calories •
Electrolyte DRIs for Adults * Good Food Sources Sodium and Chloride
1500mg / day and 1.9-2.3g / day
Salty foods and drinks
Potassium |
2600-3400mg / day |
Beet greens , Swiss chard , white beans , potatoes with skin , spinach , |
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avocados , bananas , cantaloupe , dairy , chia seeds |
Magnesium |
310-420mg / day |
Pumpkin seeds , Swiss chard , spinach , quinoa , soybeans , sesame seeds , |
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sunflower seeds , black beans , beet greens , cashews , chia seeds |
Calcium |
1000-1300mg / day |
Tofu , dairy , sardines , fortified beverages like soy and orange juice , |
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spinach , beet greens , chia seeds , sesame seeds , almonds |
Brandi Givens has been a registered dietitian since 2010 . Questions or comments can be posted to her blog at
www . brandigivensrd . com .
MAY / JUNE 2021 | MAGAZINE 83