Electrolytes and sport: how to hydrate properly to stay efficient

Hydration is a key topic for all athletes, and some people wonder: "What are electrolytes used for in sports and how do you stay hydrated?"

Electrolytes are minerals essential for the body's proper functioning, and their role should not be underestimated. The main electrolytes are sodium, potassium, calcium, and magnesium. They enable muscle contraction, ensure proper heart function, and help retain water in the body. When we sweat a lot, we lose not only water, but also these essential minerals. If these losses are not compensated, they can lead to fatigue, cramps, and even heart rhythm disturbances.

The importance of electrolytes depends largely on the type and duration of exercise. For moderate activity lasting less than an hour, water is more than enough to stay hydrated. However, for longer or more intense workouts, such as running, cycling, or triathlons, especially in hot weather, it's recommended to opt for a drink containing electrolytes and a little sugar. According to the American College of Sports Medicine, these drinks should contain less than 6% sugar and less than 50 mg of sodium per 100 ml to be effective and safe.

Be careful, however, not to confuse these isotonic drinks with energy drinks. Products like Red Bull mainly contain caffeine and sugar, which can temporarily stimulate but dehydrate rather than hydrate. For sports, it is therefore better to choose isotonic drinks, which compensate for electrolyte losses and facilitate recovery after exercise.

In short, staying hydrated during exercise isn't just about drinking water. Understanding the role of electrolytes and adapting your drinks to the duration and intensity of your workout is key to maintaining performance and protecting your body.