Electrolytes and fitness: This is how you can achieve your performance faster!

If you do sports, you sweat. If you don't drink enough, you notice this very quickly both mentally and physically. So far, so known. But what exactly is happening? And what does this have to do with your electrolyte balance ?

This story is all about electrolytes , causes of electrolyte deficiency and how you can compensate for it. We'll tell you which electrolytes are particularly important , what functions they take on in your body and what deficiency symptoms you can watch out for. At the end, we'll show you how you can get your household back on track with water, electrolyte drinks and a balanced menu . And of course we will also tell you which products in our range can help you supply yourself with electrolytes .

Shall we get started? Then read on quickly.

What are electrolytes?

Electrolytes are mineral salts that dissolve into ions in water. These ions are either positively or negatively charged - and are extremely important for passing electrical signals throughout your body. If there is a deficiency or an oversupply , the signal transmission of the nerves and your water balance do not function correctly - with sometimes drastic consequences for your body. That's why an ideal ratio inside and outside your cells is so important.

The most important electrolytes at a glance

Let’s take a closer look at which electrolytes you should pay attention to? Here you will find a list of the most important electrolytes that you can consume through liquid and food. Important : We cannot and are not allowed to offer you medical advice. If in doubt, please contact a medical professional. You can also have a blood and/or urine test done by your family doctor to find out whether there is a deficiency or oversupply of electrolytes.

• Sodium , chloride and potassium are probably the most important electrolytes. All three minerals are necessary, among other things, for the regulation of blood pressure and acid-base and water balance. Sodium is also important for signal transmission between our nerve cells.
• Magnesium is essential for normal energy metabolism. Magnesium is also important for blood pressure, normal heart function and even bones.
• Calcium and phosphate are electrolytes that support normal bone function and also fulfill other important functions in your body - including supporting the immune system.
• Finally, bicarbonate is an electrolyte that plays a central role in regulating our acid-base balance.

 

 

Which foods contain the most important electrolytes?

Don't worry: all of the electrolytes mentioned above are found in the foods we eat every day. Whether you're on an omnivorous, vegetarian or vegan diet: an electrolyte deficiency doesn't have to be the case if you pay a little attention to your diet and drink enough. Vegetables in particular are ideal: here you are guaranteed to get naturally occurring electrolytes.

You absorb sodium and chloride through conventional table salt. The two electrolytes are also found in foods such as sausages, cheese or even the ever-popular frozen pizza. The minerals are also contained in water. You guessed it: it's more important to limit intake here so that there isn't an oversupply.

 

You can find potassium in bananas, apricots, carrots, nuts, potatoes, whole grain products and avocados.

Magnesium is found in broccoli, whole grain products and nuts, and you can also easily consume magnesium through drinks such as mineral water or other enriched liquids.

You can find calcium in foods that contain milk, such as cheese or yogurt. Vegans turn to spinach, broccoli or substitute products fortified with calcium.

Phosphate is found, for example, in artichokes, kale or soybeans - but generally in large quantities in many processed foods.

Finally, the easiest way to consume bicarbonate is through mineral water or special electrolyte drinks.

Electrolytes topped up? Then you can continue with your endurance performance!

Electrolyte drinks and the like: Dextro Energy* supports you

Would you like to supplement electrolytes – especially during intense exercise? Then we have a few delicious products in our range that you can use to support your body. Whether Zero° Calories Electrolytes , Liquid Gel , Recovery°° Drink , Iso Drink , Energy Bar* or Energy Gums* : Discover different products and varieties that, among other things, provide you with sodium or magnesium , taste delicious and can support your electrolyte balance anywhere and at any time.

 

By the way: We have put together delicious recipes for our recovery drink, and you can also find out more about sodium and what magnesium in particular has to do with muscle cramps in our stories.

This is how you recognize an electrolyte deficiency

Electrolyte deficiency causes many symptoms . And because these can also be related to other illnesses and complaints, we strongly advise you to talk to your doctor if you are not feeling well. Signs of an electrolyte deficiency can include:

• Headache
• dizziness
• Cardiac arrhythmias
• high blood pressure
• Digestive problems
• nausea
• Muscle weakness
• cramps

To be really sure that the symptoms have to do with your electrolyte balance, you should definitely do a blood and/or urine test !

When should you especially think about your electrolyte balance ?

Electrolytes are essential, especially when exercising. Caution: When swimming or diving, you often don't notice how much you sweat. It's best to take electrolytes even when doing water sports . If you drink too little or your diet is too one-sided, electrolyte deficiency can also occur. The same applies after a wet and happy night. Basically, you should remember to drink mineral water or other electrolyte drinks regularly, eat sufficient amounts of fruit and vegetables and supplement electrolytes during periods of stress , such as during exercise - powder, sachets or cubes are ideal here.

* contains carbohydrates

° Applies to the prepared drink

°° Proteins contribute to increasing and maintaining muscle mass.

A varied, balanced diet and a healthy lifestyle are important.

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