If you have been following the guidelines from the 5 Tips to Acclimate to Running in the Heat and you are still feeling a little “off,” it’s possible that your electrolytes are not quite in their happy place! Understanding what electrolytes are, how they affect your running, how you lose them and what you can do to keep them balanced will play a important role as you acclimate to running in the heat. 

What Are Electrolytes?

Electrolytes are a group of ions that have the ability to carry electrical impulses that keep the body functioning. They transmit nerve impulses when running which keeps the muscles contracting and prevents cramping and muscle spasms. They also facilitate hydration. Proper balance of electrolytes is crucial to keep your brain functioning properly and preventing impairment that can lead to dizziness and even blacking out. Electrolytes are also necessary for your digestive, cardiac, muscular and nervous systems to function efficiently.

Electrolytes you may be most familiar with include calcium, magnesium, potassium and sodium. Calcium and magnesium work to keep the muscles contracting and relaxing. Potassium and sodium help regulate the right balance of water inside and outside of the cells. The balance of electrolytes determines your body’s overall hydration. Water alone is not enough.

How Do You Lose Electrolytes When Running?

You lose electrolytes through sweat while running with sodium being lost at the highest concentration. Your sweat rate is naturally going to increase as the weather becomes hotter and your body works to keep you cool. By acclimating gradually, you become more aware of your body’s needs for fluids and you learn how to monitor your hydration levels.

Unbalanced electrolytes may cause the following symptoms:

• muscle fatigue
• muscle spasms
• muscle weakness
• cramping of the legs or stomach
• side stitches
• nausea
• constipation
• dry mouth
• bad breath
• dry skin
• stiff and achy joints

Dark urine is another sign of dehydration and electrolyte imbalance. You should be urinating at least 5 times per day and as much as 7 or 8 times. Your urine should be a pale yellow color. Even if you aren’t showing signs of electrolyte imbalance or dehydration, get in the habit of conducting the sweat test by weighing yourself before and after your runs.  This will give you a good idea of how much fluid you have lost through sweat so that you can take steps to replace it effectively.

How do You Keep Your Electrolytes Balanced?

Generally speaking you can maintain a healthy balance of electrolytes by eating a variety of nutrient rich foods, taking a high quality multi-vitamin with a comprehensive spectrum of minerals and antioxidants, and staying hydrated. However, when you are acclimating to running in the heat you need to consider some additional supplementation especially if you are a salty sweater. 

During the acclimation process experiment with drinking 6-8 ounces of a sodium enhanced sports drink one hour prior to running. After you begin running, drink 4-8 ounces every 10 to 20 minutes for the duration of your run. As you acclimate you may find water works fine, however if you are a heavy salty sweater, an electrolyte enhanced drink may be a better choice. For runs lasting longer than an hour, you should hydrate with an electrolyte enhanced drink.

Follow your runs with an additional 16 ounces of an electrolyte enhanced beverage. If you are fatigued or notice any of the other symptoms listed above, consider sipping on an electrolyte enhanced beverage during the day in addition to water. Keep in mind that every runner is different and you will need to be patient and experiment with what works best for you.

So which sports drinks do I use? I choose to make my own sports recovery drink. That way I know exactly what the ingredients are. No more mystery ingredients! No hidden sugar! It’s quick, easy and I use ingredients that I already have on hand. Plus it’s inexpensive and I don’t have to make a special trip to the running store or order it online. Click Here to Get the Recipe!

Electrolytes play an important role in your ability to perform as a runner. Keeping them balanced while you acclimate to hot weather will help make the transition smoother and easier on your body. 

Leave a comment below and share your favorite way to get electrolytes back into your system after a hot summer run. If you have found this post please share it with your running buddies and on social media!