What are electrolytes and why are they important?

Electrolytes are substances in the body that have an electrical charge and help maintain fluid and salt balance. They include ions such as sodium and potassium. When we sweat, we lose electrolytes, and if not replaced, this can result in muscle cramps and reduced performance.

Fluid balance and salt balance are two different things, both of which are important for our body's function and performance during exercise. While fluid balance is about maintaining the right level of fluid in our body, salt balance is about maintaining the right level of electrolytes such as sodium and potassium.

It is important to understand that just because we drink enough fluids, it does not necessarily mean that our salt balance is in order. If we don't get enough electrolytes, our muscles can lose their optimal working capacity, which can lead to cramps and reduced performance.

Therefore, it is important to ensure that we get enough electrolytes through our diet or supplements. There are several ways we can get our electrolytes. PurePower offers products such as Hydro and Hydro Plus, which are effervescent tablets that make it easy to mix your own sports drink with electrolytes. These products can help manage and restore the body's fluid balance before, during and after training or competition.

Another option is to use products such as Carbo Race Electrolyte, which contain electrolytes along with carbohydrates. This can be useful during longer training rides where it is important to maintain energy levels and fluid balance

What are the different types of electrolytes?

There are several different types of electrolytes that play an important role in the body.

Some of the most common electrolytes include sodium, potassium, calcium, and magnesium.

Sodium:

Sodium is an important electrolyte that helps maintain fluid balance in the body. It is also essential for the functioning of the nervous system and muscle contraction.

Potassium:

Potassium is necessary for proper muscle function, including the heart muscle. It also plays a role in regulating blood pressure and fluid balance.

Calcium:

Calcium is known for its role in building and maintaining healthy bones and teeth. It is also important for muscle contraction and nerve function.

Magnesium:

Magnesium is involved in more than 300 biochemical reactions in the body and is important for energy production, muscle and nervous system function as well as regulation of blood sugar levels and blood pressure.

When and how much salt should I consume?

There is no clear evidence for exactly when and how much dehydration affects performance, but when dehydration exceeds 3% of body weight, it indicates a negative effect.

If you have a maximum sweat rate of around 2-2.5 liters per hour, you can start to feel a decrease in performance during longer training sessions. It can therefore be beneficial to drink fluids with electrolytes and carbohydrates during longer training sessions.

Test your salt balance

Maintaining a proper salt balance is crucial, as dehydration can negatively affect your performance. When you sweat, you lose electrolytes. If these are not replaced, it can lead to muscle cramps and reduced work capacity during intense physical activity in the heat.

As a "salt sweater", you need to use more salt than others. A simple way to test it is by training in a black cotton jersey and looking for areas of salt as the jersey dries. The more white there is, the more you sweat salt.

The consequences of electrolyte deficiency

Symptoms of electrolyte deficiency and why it should not be ignored: Electrolyte deficiency can lead to symptoms such as muscle cramps, fatigue and dizziness . It is important to treat electrolyte deficiencies to avoid performance impairment and maintain body health.

Performance reduction: Electrolyte deficiency can affect your training ability by reducing the muscles' ability to work optimally. This can lead to poor performance and reduced physical performance.

Health risks of long-term imbalance in electrolyte levels: Long-term imbalance in electrolyte levels can cause serious health problems such as heart arrhythmia, kidney disease and nervous system disorders. It is therefore important to maintain an appropriate balance of electrical charge (ions) for healthy body function.

How to increase the level of electrolytes in the body?

There are several ways to increase the level of electrolytes in the body. One of the most effective ways is through supplements that contain electrolytes.

In addition to nutritional supplements, you can also increase the level of electrolytes in the body through diet. Foods such as fruits, vegetables, nuts and seeds contain natural electrolytes such as potassium, magnesium and sodium.

By including these foods in your daily diet, you can help maintain a healthy electrolyte balance in the body.

Where can you get your electrolytes from?

Dietary supplement from PurePower

The importance of nutritional supplements to maintain electrolyte balance is essential to optimize performance and maintain health during exercise. At PurePower, we offer products that can supply the necessary nutritional salts and minerals in different ways. Hydro and Hydro Plus are effervescent tablets that make it easy to make your own sports drink with electrolytes. The Carbo Race Electrolyte range also contains electrolyte along with carbohydrates and is ideal for longer training rides. Our nutritional supplements ensure you have the right amount of electrolytes in your body for optimal performance.

Hydro and Hydro Plus

Hydro and Hydro Plus can help with hydration during exercise by restoring the body's fluid balance. Hydro is a regular electrolyte loss without artificial colors, while Hydro Plus also contains caffeine for extra energy. Both products contribute to maintaining optimal performance and health during training and competition.

• Hydro effervescent tablets make it easy to mix in your liquids and make your own sports drink.

• Hydro Plus also contains caffeine, which increases combustion and provides fuel for the brain.

• Both variants of Hydro contribute to managing/restoring the body's fluid balance before, during and after training/competition.

The content of electrolytes in both Hydro and Hydro Plus ensures an effective restoration of the necessary salts lost through sweat. This is crucial for the optimal working capacity of the muscles during intense physical activity in hot environments.

The importance of the different flavors in our range of electrolyte loss includes the possibility of personal preference. Our Carbo Race Electrolyte Loss range combines electrolyte with carbohydrate, which is ideal for longer training sessions or competitions where energy burn is higher.

Carbo Race Electrolyte

Effect of Carbo Race Electrolyte on performance during training:

• Optimizes the body's fluid balance and prevents dehydration

• Replacement of lost electrolytes prevents muscle cramps and maintains optimal work capacity

Optimal dosage of Carbo Race Electrolyte before, during and after training:

• Consuming electrolytes before training ensures a good fluid balance before the start

• During exercise, drink regularly to replace lost electrolytes

• After training, Carbo Race Electrolyte contributes to the restoration of fluid balance and salt balance

Other ingredients in Carbo Race Elektroylt that strengthen the overall effect:

• Carbohydrates in the energy powder provide fuel for the muscles during longer training trips and competitions.

Salt capsules from PurePower

PurePower also offers salt capsules that can help maintain the optimal salt balance in the body during training and competition. These capsules contain a precise dose of salt that can be taken with liquid to ensure the right amount of electrolytes in the body.

The salt capsules are ideal for athletes and exercisers who sweat a lot or have an increased need for salt intake due to heat and high physical activity. By taking the salt capsules, you can ensure a stable salt balance and avoid dehydration and muscle cramps that can occur as a result of salt loss.

The consequence of dehydration on performance

The effect of dehydration on performance can be significant. When the body loses electrolytes through sweat, the working capacity of the muscles can be negatively affected, which can lead to cramps during intense activity in the heat. It is therefore important to replace electrolytes to optimize performance and avoid dehydration.