The 2021 Tokyo Olympics is a prime example of the impact that heat has on performance. There were multiple examples within the Olympic Games where athletes were unable to perform at optimal intensity due to the heat. The amount that each athlete was sweating each day and during an event meant that not only more fluids were being lost but also electrolytes.
Electrolytes are essential for normal fluid balance, healthy blood pressure and normal muscle contractions. If these are not replaced the internal body temperature of an athlete increases to an unhealthy level, puts more pressure on the heart and gastrointestinal symptoms can occur for some sports e.g. running.
The average sweat rate of an athlete is between 150mls to 3.5L each hour. Sodium losses each hour can also range from 50mg to 3,500 mg each hour of exercise. During a heated environment the amount of water your body retains can be increased when sodium is included in your fluids. It does this by reducing the amount of fluid which flows from inside your cells to outside the cell wall.
LMNT electrolyte supplements are a quality product which I recommend to my clients who are in these conditions for their job and/or during exercise. LMNT products have no added extras like gluten, fillers, or other ingredients which may promote gut upset. LMNT products are also vegan friendly, keto friendly and paleo friendly. Stevia leaf extract and natural flavours are used to make the drink formulas enjoyable for your taste buds. Stevia is made from a plant rather than a synthetic artificial sweetener.
There are four delicious flavors of raspberry salt, watermelon salt, citrus salt, and orange salt with my favorite being raspberry salt flavor. Each electrolyte drink has 1000mg sodium, 200mg potassium and 60mg magnesium.
Take home message: If you are in a hot environment for hours each day and/or you are exercising in these conditions you should consider including an electrolyte supplement.
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Reference:
McCubbin, A. J., Allanson, B. A., Caldwell Odgers, J. N., Cort, M. M., Costa, R. J., Cox, G. R., Crawshay, S. T., Desbrow, B., Freney, E. G., Gaskell, S. K., Hughes, D., Irwin, C., Jay, O., Lalor, B. J., Ross, M. L., Shaw, G., Périard, J. D., & Burke, L. M. (2020). Sports Dietitians Australia Position Statement: Nutrition for Exercise in Hot Environments, International Journal of Sport Nutrition and Exercise Metabolism, 30(1), 83-98. Retrieved Aug 19, 2021, from https://journals.humankinetics.com/view/journals/ijsnem/30/1/article-p83.xml
