➊ Sweat is made up of a mixture of water and electrolytes.
➋ Electrolytes are made up of five different elements.
- Sodium, Chloride, Potassium, Magnesium and Calcium.
➌ Each of these elements play a vital role within our body.
➍ Sodium and chloride are the most abundant in your sweat.
➎ Sodium, chloride, and potassium work together to help the body regulate and maintain fluid balance.
➏ Magnesium and calcium play an important role in energy metabolism and are essential for optimal muscle function.
➐ Both water and electrolytes should be consumed throughout the day to maintain fluid levels.
- Key Tip: Electrolyte replenishment when training 1 hour or more is essential to help you reach optimal performance!
➑ Electrolytes can be found in sports drinks, electrolyte packets and foods!
Foods high in sodium:
salted nuts/trail mix, pretzels, crackers and table salt
Foods high in potassium:
bananas, potatoes, dark leafy greens, and citrus fruits
Foods high in magnesium:
pumpkin seeds, almonds, cashews, peanut butter, spinach, and beans
Foods high in calcium:
milk, yogurt, almonds, and broccoli
