Athletes vulnerable to muscle cramping and fatigue and those competing in heat would do themselves a solid by paying attention to their electrolyte intake. Replacement of electrolytes becomes instrumental in endurance bouts lasting longer than 1 hour or in an all day competition with multiple workouts.

The principal electrolytes are involved in metabolic activities and are essential to the normal function of all cells, including muscle function. If you’ve had the unfortunate experience of dealing with nausea, vomiting, muscle weakness, muscle cramping, muscle twitching, fatigue, labored breathing, “pins and needles,” and/or confusion while racing or competing, this could be indicative of an electrolyte imbalance.

Many athletes may benefit from increasing salt intake in the few days leading up to race or competition day and the morning of. Many carb-loading options, such as pretzels, sports drinks, bread, and cereals, sports drinks, and salty bagels accommodate this.

Aim for 200-500 mg of sodium per standard bottle of water consumed (20-24 ounces) and smaller amounts of potassium, magnesium, and calcium. Note that too much sodium can lead to bloating and GI discomfort, so be sure to account for all your sources.

AIM’s recommendation for go-to endurance nutrition is @LMNT and @firstendurance.