There are numerous studies examining the relationship between sports supplementation with essential minerals such as sodium, potassium, magnesium and calcium with improved performance during prolonged physical activity.
During exercise, especially in hot or humid conditions, a significant number of electrolytes are lost through sweat, released by sweat glands activated by the nervous system.
Why does current research point to the importance of replenishing these minerals?
Each electrolyte has specific functions in the body and a deficit in any of them can negatively affect these functions, causing symptoms such as cramps, fatigue and dehydration during physical exercise.
Sodium plays a fundamental role in regulating fluid volume and blood pressure in the extracellular space. It’s also involved in the transmission of nerve impulses and muscle contraction via the sodium-potassium pump (Na⁺/K⁺). In this context, potassium is crucial for maintaining ionic balance within cells, regulating pH and facilitating neuronal repolarization, which is essential for proper muscle function.
On the other hand, magnesium significantly influences enzymatic regulation and energy metabolism, highlighting its role in preventing cramps and muscle fatigue, thus improving performance. It is important to note that magnesium is in balance with calcium, as an excess of calcium can inhibit magnesium absorption and, in turn, a calcium deficiency can affect magnesium levels. Calcium, on the other hand, is not only vital for bone health, but also plays a key role in muscle contraction, nerve transmission and blood coagulation.
In the context of prolonged exercise, the demand for electrolytes can increase significantly, making the normal diet insufficient to replenish them quickly. In this case, electrolyte supplementation is essential, either in the form of sports drinks, tablets, gels or powders, provided it is used in an informed manner and complementary to a balanced diet. Mineral-based food supplements can be a valuable tool to quickly address specific losses and needs, prevent imbalances, optimize performance and facilitate recovery.
