HYDRATION

When the relationship between the degree of fluid losses and performance is examined, it is seen that a loss of thermoregulatory ability occurs in a fluid loss of 2% of body weight, a decrease in muscle endurance time in a fluid loss of 3% of body weight, and serious medical problems in a fluid loss of 6% of body weight. Dehydration leads to the following adverse effects on performance in individuals:
a. Fluid Blood volume is reduced. b. The blood flow to the skin is reduced. c. The blood flow to the muscle decreases. d. Body temperature rises (Muscle temperature rises). e. Fatigue appears earlier. f. Blood pressure drops. g. Dizziness may occur. h. Fainting may occur.


http://acikerisimarsiv.selcuk.edu.tr

You can view the products in Hydration category here

 
Electrolytes (also called mineral salts) have an important role in sport & exercise. To begin with, they literally get you off the start line by allowing your muscle fibres to contract and function properly. As the duration of your exercise increases, you also need to replace the salts you lose naturally in sweat to help avoid that dreaded onset of cramp or fatigue.

In simple terms, electrolytes are salts which are dissolved in and around the cells in our body. But these are very important salts that carry charges (needed for muscle movement) and help balance fluid levels inside and outside of cells.

Why do we need electrolytes?

A few reasons here, firstly electrolytes are lost in sweat so if you are exercising for over about 60 minutes these need to be replaced back into your body so your muscles can still move (avoiding cramp/fatigue).

They also help hydrate your body by pulling water through from your stomach / intestine into your cells. A flow on effect of this is that keeping your body in a hydrated state means you're able to help keep your body cooler and again avoid the downward spiral to fatigue.

What electrolytes are in sweat?

Sodium is the predominant electrolyte in sweat but calcium, potassium and magnesium are also present. This is why you will often find these added electrolytes (mineral salts) in sports nutrition products - helping you to replace those salts which are lost naturally through sweating.

How many electrolytes do I need?

This is tricky to answer as the rate at which we sweat and the concentration of salt levels in sweat is different for everyone. Some situations where you may need more include being in a hot & humid environment or if you are prone to muscle cramping.

I'm just making a half marathon, will I need to take electrolytes?

Yes, even low-intensity exercise goers still need to replace electrolytes. You still sweat, even in cold weather, so you still lose electrolytes from your body. If you don't replace these or drink too much water while exercising (particularly low intensity, long duration) you can potentially get a condition called Hyponatraemia. This is where the sodium levels in your body are diluted to dangerously low levels. Symptoms include nausea, confusion and headaches.

So even if you are participating in low intensity exercise, even in cold weather, if you're going long then you need to be replacing your salts which are lost through sweating.

You can view the products in Hydration category here

 
Electrolytes are minerals that have an electrical charge and play a central role in many bodily functions, specifically fluid balance. The important electrolytes for athletes are sodium, magnesium, calcium and potassium.

Electrolytes are necessary for a variety of things, like hydration, muscle contraction and blood pressure. Certain electrolytes, like sodium and potassium, are lost in sweat and need to be replaced to maintain the proper fluid balance in the body. As a matter of fact, electrolytes help with fluid absorption during exercise.

The body tightly regulates its electrolyte balance. Certain electrolytes stay in the cell, while others stay outside the cell. If electrolytes become imbalanced, you may experience fatigue, dehydration, cramping, weakness, tingling, or confusion.

Do they help performance?

Taking in electrolytes when you don’t need them will not increase performance. But ensuring that you have adequate stores of electrolytes in the body will ensure that you can perform at your best.

Since athletes lose electrolytes in sweat, having a negative electrolyte balance can negatively affect hydration status. Dehydration is associated with fatigue, increased perceptions of exertion and a decrease in performance. That’s why it’s important to replace any electrolytes that are lost during exercise.

How much do you need?

Unfortunately there is no good answer to this question because people are so incredibly varied in their sweat rates.

Some people may lose almost a kilogram of sweat when exercising in the heat for an hour, while others may sweat minimal amounts. Plus, the conditions (climate, duration, activity level) for every workout are different. That’s why it’s nearly impossible to say how many electrolytes you need to replenish during a workout.

That said, you can calculate your sweat rate to determine how much sweat you’re losing during a workout. This will help you determine how much fluid you need to take in during exercise.

Some estimates say that you lose 1,000 milligrams of sodium for every kilogram of sweat, but that is a rough estimate. When thinking about electrolyte replenishment, pay attention to your body and how you feel rather than the exact measurement.

A good way to assess hydration is to take a look at the color of your urine. If it’s pale yellow, you are properly hydrated. If it’s darker yellow, you’re dehydrated. You can also tell if you’re dehydrated if you get a headache, dizziness, extreme fatigue or muscle cramps during a workout.

https://greenletes.com/every-athlete-needs-know-electrolytes/

You can view the products in Hydration category here

 
Magnesium (Mg) is the 4th most abundant mineral in the human body. Magnesium, which is used in more than 300 biochemical reactions and required for the function of more than 3000 enzymes, helps to maintain normal muscle and nerve functions, to maintain heart rhythm and bone strength.

Since magnesium is a mineral that controls muscle contraction and the conversion of carbohydrates into energy, it has a special importance in individuals who do sports.

When ATP is decomposed, the energy required for all muscle contractions is released. Since this cycle is high in intense workout, ATP must be synthesized quickly. Meanwhile, magnesium deficiency limits energy production, leading to fatigue, lethargy, loss of strength, muscle twitching and cramps. In addition to increasing energy production, magnesium reduces the feeling of fatigue that can occur during strenuous exercises as it reduces the rate of lactic acid accumulation. Due to the central role of citric acid in energy metabolism, magnesium citrate is more successful in muscle-related tasks that require a lot of energy. Magnesium citrate is more effective as a source of magnesium in resting and recovery of muscles after sports.

http://silakarabent.com/sporcularda-magnezyumun-onemi.html

Its importance in our body was unknown when it was first discovered by Sir Humphrey Davy in 1808. Studies conducted in the last two decades have shown that magnesium has very important roles in both intercellular and intracellular communication.

The main reason why magnesium is so important is that it has a key role in the functioning of more than 300 enzymes in our body. Since the body cannot produce this important element on its own, it must get it from the outside through food.

The average adult has about 24 gr of magnesium. The magnesium reserve in our body must be constantly replenished. In other words, in order for this mineral to perform its functions, it must be given to the body continuously.

60% of the magnesium in the human body is in the bones and teeth. The remaining 40% is found in soft tissues (muscle) and only 1% in blood. Magnesium is more concentrated in the brain and heart than in other organs.

Magnesium shows its basic function in the blood and muscle systems, where 40% of it is found. It plays an important role in strengthening muscles, protein synthesis and enzyme system activity, growth and regeneration of cells.

What are the main benefits of magnesium?

It plays a role in hormones (insulin, thyroid hormones, estrogen, testosterone, DHEA), in the transmission of substances called neurotransmitters (dopamine, catecholamine, serotonin, GABA), minerals and electrolytes that provide transmission between nerve cells, in controlling the intake and release of many hormones, foods and neurotransmitters by changing the electrical potential of the cell membrane.

With the effects of magnesium on other minerals, the benefits it provides inside the cell are as follows:

It increases the function of calcium and potassium in the body. For example, in magnesium deficiency, the activity of "Na+-K+-ATPase", a magnesium-dependent enzyme, decreases and the potassium holding capacity of the cell decreases.

Magnesium also protects our cells from harmful elements such as aluminum, nickel, cadmium, mercury and lead.

Among the reactions that it plays a role in, it plays roles such as glycolysis, oxidative phosphorylation, nucleotide metabolism, protein synthesis, and selection of molecules to bind to plasma membranes, as well as activating phosphate groups and reactions, which are especially related to energy metabolism.

Magnesium enters our body by being absorbed from the intestines and is excreted through the kidneys. Sufficient levels of vitamin D and parathyroid hormone are required for the absorption of magnesium.

https://www.medicalpark.com.tr/magnezyum-eksikligi/hg-2019#2

You can view the products in Hydration category here

Sodium takes place in the organism as the most important and most abundant inert cation in the extracellular fluid and is the most important cation. It is necessary for maintaining the sodium acid-base balance and regulating the osmotic pressure of the fluids in the body. It helps to maintain blood volume and stimulates the desire to consume fluids. Maintaining blood density is important for sports performance. This is associated with the ability to transport nutrients to cells, removal of metabolic waste products from cells, and maintenance of perspiration level.

The main feature of sodium bicarbonate is that it delays the pH decrease by increasing the extracellular buffering capacity. Fatigue occurs with an increase in acidity due to the accumulation of lactic acid and hydrogen ions in the muscle, and thus a decrease in pH. Sodium bicarbonate, on the other hand, has a delaying effect on fatigue by affecting this situation. In this respect, it shows a performance-enhancing effect in continuously high-intensity exercises.

It interacts with potassium in the body. Potassium is mostly found in red blood cells, while sodium is found in plasma. A balanced presence of sodium and potassium ions in the body is necessary for nerve stimulation and healthy functioning of muscle tissue. Due to sodium deficiency, symptoms such as cramps, headaches, hypertension, muscle fatigue, pain, respiratory failure, irregular heartbeat, nausea, vomiting, dizziness can be seen in the body.

Sodium chloride is rapidly and completely absorbed in the small intestine. Sodium is needed for the excitability of nerves and muscles. A nerve muscle preparation, which has lost its ability to be stimulated by contraction many times or for some reason, can regain this ability when placed in sodium solution.

https://www.gidabilgi.com/Kategori/Detay/sporcu-beslenmesi-a6e1c9

https://beslenmeakademisi.org/sodyum-bikarbonat-takviyesinin-spor-performansina-etkisi

You can view the products in Hydration category here

Potassium is the body's second most important cation. As a result of potassium deficiency, loss of muscle strength, heartbeat irregularities and cardiovascular system disorder, slowing of reflexes, shortness of breath and fatigue can be seen. Lack of potassium causes muscle fatigue, respiratory failure, vomiting, cramps, decreased appetite, irregular heartbeat and mental confusion. Transmission of neural impulses is also important in glycogen storage. In the literature, it has been stated that the serum potassium level increases at loads exceeding 60% of the maximal heart rate. It has also been stated that in the case of an increase in the level of potassium in the blood, potassium passes out of the cell from the active muscle fibers and reduces muscle performance.

Potassium is also effective in muscle health. In order for the muscles to function properly, potassium is needed inside the cell. These minerals, which are more or less than needed, can cause problems in muscle health. Potassium also prevents hypertension. Foods containing large amounts of salt can cause hypertension, while low consumption of foods containing potassium can also cause hypertension. People with potassium deficiency are more likely to have high blood pressure, heart attacks, and strokes.

Potassium is an essential mineral for body fluid pressure and electrolyte balance. Thanks to the balance between potassium and sodium, electricity is created that allows the cell to function properly. This electricity ensures that the nerves are stimulated and the muscles work regularly. If the balance between potassium and sodium is disturbed and there is not enough oxygen to the brain, the heart rhythm will be impaired. This is a very risky situation, especially for athletes. It also prevents the pH of the blood from changing. Potassium, which has a tight bond with glycogen metabolism, emerges with the breakdown of glycogen. Potassium has functions in the organism such as balancing muscle mobility, regulating heartbeat, helping to maintain the balance of intracellular and extracellular fluids.

https://bikepedia.com.tr/yildiz-mineral-potasyum/

You can view the products in Hydration category here

Calcium, which is the most abundant mineral in our body, is one of the most important minerals that provide muscle contraction. In addition, it is important to take calcium so that the pressure on the bones does not cause negative results while the body is working. It is involved in the development of bones and teeth, blood coagulation, nerve conduction, control of heartbeat and transport functions of the cell membrane. Calcium is involved in muscle contraction and oxidation of carbohydrates during training.

It provides muscle contraction, nerve impulse transmission, ion transport and transmission of signals across the membrane. With the decrease in the amount of calcium in the blood, cardiac spasm and tetany occur, and with its increase, conditions such as heart and respiratory failure occur. The amount of calcium in the blood is also important for the blood clotting factor. Calcium absorption occurs within four hours of ingestion. It helps in the oxidation of carbohydrates. Considering the exercise-calcium relationship, it is noted that very vigorous exercise can increase calcium loss.

The presence of the active form of vitamin D, vitamin C increases the absorption of calcium, while excessive intake of zinc and aluminum reduces the absorption of calcium.

https://blog.gittigidiyor.com/spor-outdoor/spor-yapanlar-icin-onemli-mineraller

https://www.nenedir.com.tr/sporcular-icin-kalsiyum-neden-onemlidir/

You can view the products in Hydration category here

The greatest inhibitory factor of performance in sports of high and moderate intensity is the feeling of fatigue resulting from the intensity of exercise and the accumulation of lactic acid in the muscles. During exercise, carbohydrates break down and glucose molecules, when oxygen is present, enter the energy production process. If oxygen intake is not enough then there is lactic acid production, which allows cells to continue to produce energy (ATP) at a lower rate.

The accumulation of lactic acid in the muscles makes them less efficient to contract, causes fatigue and a burning sensation, thus negatively affects athletic performance.

You can view the products in Hydration category here

 
Under normal conditions, bicarbonates are produced by the kidneys and help regulate the pH of the blood (acidity regulation). The body, in order to prevent muscle damage due to the accumulation of lactic acid, produces a series of molecules, such as bicarbonates, proteins and phosphates that balance the acidity of blood.

The exact mechanism by which alkalinization of blood pH has ergogenic action has not been established yet. According to some studies, it is believed that taking sodium bicarbonate helps reduce lactic acidosis. Its action seems to helpful in short-duration sports of high intensity, in moderate duration sports such as sprint, cycling and swimming, as well as in moderate intensity and duration sports such as tennis and boxing.

How much do we need?

Bicarbonate soda is given in doses of 200-300mg/kg, 60-90 minutes before exercise with plenty of water. For activities of higher duration, it can be taken within a shorter period of 45-60 minutes before exercise.

A second way of taking bicarbonate soda is along with a meal, with the dose being increased up to 500 mg/kg divided into 3 doses in the day. It is recommended that bicarbonate soda should not be taken on on the day of activity, in order to avoid any gastrointestinal disturbances.

What is the undesirable effects?

High doses of bicarbonate soda can cause immediate stomach and gastrointestinal disorders such as cramps, gas, nausea and vomiting. For this reason, the first dose is recommended to be half of the recommended dose, in order to check for tolerance.

In case of chronic consumption of bicarbonate soda, it is recommended to receive also supplements of potassium. Chronic use of sodium bicarbonate supplements significantly increases the risk of hypertension and cardiovascular disease. One teaspoon of bicarbonate soda contains 1260mg of sodium. People with hypertension, history of cardiovascular disease and chronic kidney disease are recommended to avoid taking bicarbonate soda.

https://www.vita4you.gr/blog-vita4you/en/item/sodium-bicarbonate-and-lactic-acid-increase-your-athletic-performance.html

How does it affect interval training?

Interval training is when a person alternates between intense and less-intense exercise during a single session.

Some examples of this type of training include forms of running, cycling, rowing, swimming, Olympic weightlifting and CrossFit.

Studies that looked at this type of exercise found that sodium bicarbonate helped prevent decreases in performance.

This generally led to overall improvements of 1.7–8%.

Interval training is very common in many sports, and studies find that sodium bicarbonate intake can benefit judo, swimming, boxing and tennis.

Finally, the ability of sodium bicarbonate to help you push through the final stages of your workout may also improve your workout results.

https://www.healthline.com/nutrition/baking-soda-and-performance

You can view the products in Hydration category here