When many student athletes are returning to their weekly practice and competition schedules, coaches and students start to wonder how they can maximize their performance. With all that physical activity and sweat, it begs the question: do student athletes need to worry about taking electrolytes?
First, let’s establish what electrolytes are. They are minerals, such as sodium, potassium, magnesium, chloride, phosphorus, and calcium. Not every electrolyte drink or mix will contain all of these. Electrolytes have important roles in the body; they affect the amount of water in the body, muscle and nerve function, and the acidity of the blood. We lose electrolytes when we sweat, and it can be hard to replenish them as they are not found in water alone. Many sports drinks, like Gatorade, contain electrolytes, and a huge array of electrolyte tablets and powders have come on the market in recent years, as well.
Some athletes may benefit more from electrolytes than others. For example, if you’re exercising for longer than 60 minutes and are sweating heavily, or you’re exercising outside on a hot day, replenishing electrolytes with a sports drink or supplement may be beneficial. Many sports drinks also contain some carbohydrates, which can help maintain athletic performance during longer practice sessions, games, or tournaments.
Keep in mind that some sports drinks contain caffeine — which is not recommended for young athletes — and can have artificial sweeteners. Artificial sweeteners may lead to GI distress, which is the last thing an athlete wants on competition day!
When in doubt, it’s best to talk to a qualified nutrition professional who can speak to the needs of you or your student athlete.