Episode 12: Electrolytes for Runners

Electrolytes are a popular topic when the weather starts warming up! In this episode, we discuss everything you need to know about electrolytes for runners. Electrolytes include sodium, potassium, magnesium, chloride, and calcium. Many of your sports drinks and gels contain these - but what do they actually do? Will electrolytes help you reach your running goals, or are they overhyped?

Discussion points include:

- What are electrolytes?

- What do electrolytes actually do for runners?

- Do electrolytes prevent muscle cramps?

- How do you know if you are a salty sweater

- How much sodium you need in your sports drink

- The concerns around hyponatremia

- If coconut water is a viable alternative

- Our hot takes on popular sports drinks

Plus, we answer a listener question on compression gear.

References:

https://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=02000&article=00022&type=Fulltext

https://onlinelibrary.wiley.com/doi/10.1111/sms.12637

https://journals.lww.com/cjsportsmed/Abstract/2003/01000/The_Incidence,_Risk_Factors,_and_Clinical.8.aspx

https://pubmed.ncbi.nlm.nih.gov/27768399/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9699060/

https://pubmed.ncbi.nlm.nih.gov/32796418/

http://www.dcscience.net/Miller_Pickle_juice_cramps_reflex_2010.pdf