Effects of electrolyte and hydration strategies on exercise performance and muscle cramp prevention: a review
Shirreffs SM, Sawka MN
Evidence is still building up
Summary
A systematic review of the literature on fluid and electrolyte supplementation during exercise. Dehydration exceeding 2% body weight was confirmed to significantly impair performance. Sodium promotes fluid retention and intestinal absorption, and sodium loss during prolonged exercise increases the risk of muscle cramps and hyponatremia. Sports drinks (electrolytes + carbohydrates) outperform water alone for performance maintenance in exercise exceeding 60 minutes. Potassium is essential for muscle contraction and nerve conduction; magnesium is involved in muscle relaxation and electrolyte balance.
Key findings
- 1
Dehydration exceeding 2% body weight significantly impairs performance
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Sodium is essential for fluid retention and enhanced intestinal absorption
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Sodium loss during prolonged exercise increases muscle cramp risk
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Sports drinks outperform water alone for exercise exceeding 60 minutes
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Potassium: essential for muscle contraction and nerve conduction
- 6
Magnesium: involved in muscle relaxation and electrolyte balance
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ElectrolytesView in official storeReported to maintain performance better than water alone in exercise over 60 minutes
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