Today I’m talking about – Replenishing Fluids and Electrolytes
Electrolytes and fluids you lose through exercise.
Depending on how long you’ve exercised, how hot it was or how hard you run this will determine how much you need to drink or eat to replenish.
During a long run, you sweat and sometimes you sweat a lot or sometimes not.
During a hot long run, you lose valuable minerals through your sweat .
This will throw off your PH and prevent your body from functioning perfectly. If you’ve run for an hour or more, in the heat or worked out really hard, minerals such as; sodium, chloride, calcium, magnesium, potassium and phosphate need restoring during your run and after.
Sometimes to replenish fluids and electrolytes quickly …
A bottle of water and banana will do the trick, but other times you will need more.
Your body Needs replenishing so you stay alert and don’t cramp up and become sore.
Signs you need to replenish your electrolytes during or after a long run
- Muscle cramps
- confused Feeling light-headed
The fastest way to replenish your body is with a drink that contains essentials nutrients to bring your body back to balance. * Powerade or Gatorade drinks, help to replenish electrolytes, although there are better options that don’t involve artificial ingredients.
When you need a quick electrolyte drink during your run or after – bring a bottle of water – mix with a pinch of Himalayan salt or Sea salt. I sometimes add lemon for taste and for extra healing benefits.
Quick foods and drinks that are great at replenishing electrolytes after:
- Milk or chocolate milk
- cottage cheese
- vegetable or tomato juice
- peanut butter
- celery Lettuce, kale, spinach
- sweet potatoes
- almonds and almond milk
* After, choose foods you can eat as a meal, in a smoothy or make as a juiced drink.