Replenishing Fluids and Electrolytes Quickly

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.

Sometimes you sweat a lot or sometimes not.

During a hot long run, you lose valuable minerals through your sweat that 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 just a bottle of water and banana can 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. ​​​​​​​​Here are signs you need to replenish your electrolytes during or after a long run.

Muscle cramps fatigue confused Feeling light-headedl or dizzy nausea 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.

Here some quick food 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



yogurt cheese ​​​

* After, choose foods you can eat as a meal, in a smoothy or make as a juiced drink.

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