Hydration and electrolyte replacement are fundamental for sports practice, especially in intense and prolonged activities. Recent studies indicate that even mild dehydration (2-3% of body weight) can significantly compromise athletic performance.
Consuming only water during prolonged or high-intensity exercise may not be sufficient to meet the body's demands. This is because perspiration eliminates not only fluids but also important minerals such as sodium, potassium, calcium, chloride, and magnesium. These nutrients are essential for maintaining fluid balance, muscle function, and preventing metabolic disorders. Furthermore, there is no evidence to suggest that excessive consumption of pure water before exercise has an ergogenic effect on athletic performance.
Ideally, sodium intake should occur along with fluid replacement. Sodium plays a fundamental role in athletic performance, especially in endurance sports. Among the benefits of adequate sodium intake are the maintenance of aldosterone and vasopressin production, reduced urine production, improved electrolyte balance, and stimulation of water retention in the body, which contributes to reduced fatigue.
According to guidelines from the American College of Sports Medicine (ACSM), sodium replacement for endurance athletes should range from 300-600 mg/h, and water intake should be between 400-800 ml/h. However, these needs can vary considerably among athletes, depending on sweat rate and climatic conditions (heat and humidity). Therefore, it is recommended that each individual monitor variations in body weight during training and competitions in order to estimate sweat loss in specific activities. This practice allows for the development of personalized fluid replacement programs, tailored to the individual needs of each athlete.
👉 When should electrolyte replacement be done?
Here are the ideal times to include replenishment in your routine:
- The day before long or intense training sessions;
- Before exercise (pre-workout);
- During exercise;
- After exercise (post-workout);
- During long-distance races
- During training/races held in very hot and humid environments;
- If you experience symptoms of dehydration (dry mouth, intense thirst, extreme fatigue or tiredness, headache, cramps, elevated heart rate, feeling faint or dizzy).
With efficient electrolyte replacement in mind, Z2 presents Saltz , available in two convenient and delicious versions to meet different needs:
- Saltz Stick (8g) : in refreshing lemon and mint flavors, with 460 mg of sodium per serving. Simply dilute in 350 ml of water for quick and efficient hydration.
- Saltz Chewable Tablets (13g in 10 tablets) : the first in Brazil! With 766 mg of sodium per sachet, also available in mint and lemon flavors, it's perfect for those who value convenience. Easy to carry, ready to eat, and no dilution required.
Adjust your strategy with the help of a qualified professional and maximize your results with proper hydration! 💧✨
References
American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exercise. 2007 Feb;39(2):377-90.
Jagim, Andrew R. et al. International society of sports nutrition position stand: energy drinks and energy shots. Journal of the International Society of Sports Nutrition, vol. 20, no. 1, p. 2171314, 2023.
Kerksick, Chad M. et al. ISSN exercise & sports nutrition review update: research & recommendations. Journal of the international society of sports nutrition, vol. 15, p. 1-57, 2018.
Baker LB, Jeukendrup AE. Optimal composition of fluid-replacement beverages. Compr Physiol. 2014 Apr;4(2):575-620. doi: 10.1002/cphy.c130014. PMID: 2471556.
American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exercise. 2007 Feb;39(2):377-90. doi: 10.1249/mss.0b013e31802ca597. PMID: 17277604.
