“Hydration Toolkit: Electrolytes, Mineral Magic, and Cramp-Free Competitions”
Cramps by definition are involuntary muscle contractions. Your muscles reach overexertion and are not able to relax. They are common during competitive events and can be attributed to various factors: muscle fatigue, excessive sweat loss associated with a decreased level of electrolytes (sodium and potassium), or a combination of both.
Because cramps are painful and debilitating, they can often end the competition day for an athlete. In this blog we will include general suggestions on how to prevent muscle cramps and optimize nutrition and hydration for cramp-free competitions.
Hydration
While adequate hydration will not 100% prevent all cramping, there is consensus that it is the best strategy to avoid them.
🏀 Elite basketball players can lose between 1.5 and 2.5 litres of fluid during a typical game or training session (0.8% to 1.8% of their body weight). When an athlete loses more than two to three percent of their body weight, they are susceptible to cramps.
The intensity of sport competitions is a trigger for dehydration. Sweating is the body's natural cooling mechanism, but it comes at the cost of water and electrolyte loss. Failure to replenish these essential elements can result in a negative outcome for the game.
As the water and sodium percentage % of the body decreases through sweating, muscles can begin to systemically cramp. Sodium is the key electrolyte in the formula because sodium helps the body retain water.
🚨 Without a high enough concentration of sodium, the water that the athlete drinks is excreted without being distributed throughout all of the body’s fluid compartments.
Sweat sodium concentration is another important factor unique to an athlete, that is, the amount of sodium contained in the athlete’s sweat. Some athletes have a high sweat sodium concentration. These athletes may actually leave salt residue on their skin or clothes after a workout. If an athlete has a high sweat sodium concentration, this athlete may also be susceptible to muscle cramping.
Suggestions to prevent cramping from dehydration include:
Sip fluids on a regular schedule even if you are not thirsty.
Ensure you are adequately hydrated before the competition starts. Drink water consistently in the days leading up to the event.
Avoid excessive consumption of caffeinated or sugary beverages, as they can contribute to dehydration.
Remember that athletes can tolerate a fluid intake of 1.8L per hour.
Electrolytes and Mineral Magic
Electrolytes are minerals that dissolve in the body and carry positive or negative charges. The primary electrolytes involved include sodium chloride, magnesium, and potassium. Inadequate levels of these electrolytes can disrupt the balance of fluids inside and outside cells, leading to altered nerve conduction and muscle contraction.
In order to maintain optimal electrolyte levels during a competitive event:
Include electrolyte-rich drinks to maintain the balance of minerals like sodium, potassium, calcium, and magnesium. Especially if you are sweating heavily.
Have easily digestible snacks on hand during the competition, such as nuts and seeds, fruits, or bananas, to maintain energy levels.
Top Electrolyte Sources
🥥 Coconut Water: An excellent source of potassium and magnesium, coconut water is a natural electrolyte-rich beverage.
🌱 Celery: Celery contains sodium, potassium, and other electrolytes, making it a hydrating snack.
🥜 Nuts and Seeds: Almonds, sunflower seeds, and other nuts and seeds contain magnesium, potassium, and calcium.
🧂 Sea Salt or Table Salt: This is one of the most well-known sources of sodium.
🍌 Bananas: Rich in potassium, bananas can help maintain proper muscle function and fluid balance.
🍇 Dried Fruits: Dried fruits such as figs, apricots, and raisins are concentrated sources of magnesium.
🍫 Dark Chocolate: Dark chocolate with a high cocoa content is a tasty source of magnesium.
Conclusion
Cramps are not fun. They are not to be messed with. Besides competing, athletes have to do their homework. It is critical to stay hydrated before and during the competition. Use the advice mentioned above to your advantage. Cramps could be what stands between you and your gold medal. Also, be creative. You can even make your own gatorade, mixing coconut water with some salt (🥥 + 🧂 = power combo). Another tip could be consuming small chunks of sea salt throughout the competition. One of the best ways to learn about yourself is through trial and error. Try different foods, ideas, and combos. We’re here to experiment and have fun doing so. This has been everything for this blog, and thanks for reading to this point. I wish you the best on your athletic journey, and stay hydrated!
Works Cited
SportsMD. (2022). Treating & Preventing Muscle Cramps During Exercise. SportsMD