health & nutrition
By Brandi Givens , RD
Electrolytes — An Important Component to Hydration
With hot weather and tournaments back in full swing , there ’ s bound to be a lot of court chatter about getting enough electrolytes . Most players know that electrolytes are an important part of staying adequately hydrated , but how can we be sure we ’ re getting enough ? Here ’ s a brief review of what electrolytes are and how you can get the amounts you need to play your best .
What are Electrolytes ?
Electrolytes are positively and negatively charged minerals including sodium , chloride , potassium , magnesium and calcium , which are responsible for countless functions in the body . These functions include :
• Keeping water balanced inside and outside of cells
• Moving nutrients into cells and removing waste from cells
• Maintaining blood pressure
• Transmitting nerve activity , including brain function
• Muscle contraction regulation , including the heartbeat .
Our hardworking kidneys do a precise job of regulating an electrolyte-to-water ratio , constantly adjusting levels to maintain balance . Just a slight imbalance can lead to health problems . Our job is to keep the kidneys happy by getting enough nutrients and water , doing our best to match fluid intake to fluid loss .
Electrolytes are an Accessory to Hydration
Keep in mind that while electrolytes are essential , water is the most important component to staying hydrated . Many people are dehydrated before even stepping on the court , which is detrimental to playing well . For longer days on the court , it ’ s best to have a hydration plan before , during , and after exercise , especially if your style of play is intense . Everyone has different fluid needs , but here are some general rules . Before Exercise 1 oz . of water per 10 lbs . body weight 2-4 hours before exercise Example : 180-lb . person 180 lbs ./ 10 lbs . = 18 oz . water
During Vigorous Exercise 14-27 oz . of water or sports drinks per hour depending on sweat loss Example : 5 oz . every 20 minutes when sweating lightly
After Exercise * 21 / 3-3 cups of water or sports drinks for every pound of weight lost Example : Athlete loses 2 lbs .; 2 lbs . x 21 / 3 = 42 / 3 cups
* It ’ s beneficial to check your weight before and after workouts . If weight is gained after a heavy-exercise day , it ’ s a signal that you drank too much .
How Do I Know When I Need to Replace Electrolytes ?
When the kidneys are functioning well and we are keeping ourselves hydrated , only small amounts of electrolytes are lost in urine each day . Well-hydrated people have very light-yellow urine ; darker urine is a sign of dehydration and possibly a need to replace electrolytes .