Holistic Health
Electrolytes are the key to preventing cramps during exercise
Pure water might even cause the cramps athletes think it is preventing
If you reach for water when a muscle cramp strikes during exercise , you might want to think again , as drinking plain water alone could make you more prone to muscle cramps .
Instead , consuming electrolytes , instead of water , can help prevent muscle cramping , which is a common painful condition affecting many people who exercise regularly .
Many athletes think that dehydration causes muscle cramps , prompting them to drink pure water while exercising . However , researchers have identified that pure water dilutes the electrolyte concentration in the body and doesn ’ t replace what ’ s lost through sweat .
Electrolytes are minerals such as sodium , potassium , magnesium , and chloride . They ’ re essential for muscle health and help the body absorb water . Oral rehydration solutions contain electrolytes in specific proportions and can be made with water , salt , and sugar .
These are commonly found in supermarkets and pharmacies and have many benefits for both athletes and the general population , according to Dr Ken Nosaka , an exercise specialist at Edith Cowan University in Australia .
“ Electrolytes are essential for everyone . They ’ re used to help the body absorb water more effectively and replace essential minerals that are lost through sweat or illness ,” he told Global Health Asia-Pacific�
People should consider drinking oral rehydration fluids instead of plain water during moderate to intense exercise , when it ’ s very hot , or when you ’ re sick from diarrhoea or vomiting .
“ The electrical frequency required to induce cramp increases when people drink water with electrolytes , but decreases when they consume plain water ,” Dr Nosaka explained . “ This indicates that muscles become more prone to cramp by drinking plain water , but more immune to muscle cramp by drinking the electrolyte water .”
Health-seekers , however , should be wary about buying commercial sports drinks branded with electrolytes that contain high amounts of sugar . These can also be expensive and only mildly more beneficial than tap water , which itself contains small amounts of electrolytes .
It ’ s becoming increasingly popular for people to mix their own electrolyte drinks . One simple and effective recipe for this contains mineral water , lemon juice , and coconut water , which contains natural electrolytes such as potassium , sodium , and manganese .
A pint of cow ’ s milk after a workout will also provide a rich supply of electrolytes . In addition to its rich supply of calcium , sodium , and potassium , milk provides a healthy combination of carbohydrates and protein , which can help with post-workout refuelling and promote muscle tissue repair .
Some research suggests that these characteristics could make milk a better post-workout beverage than many commercial sports drinks and at a fraction of the price . Watermelon water is also an emerging favourite of athletes as it contains electrolytes and L-citrulline , an amino acid that may enhance oxygen transport and athletic performance .
It ’ s becoming increasingly popular for people to mix their own electrolyte drinks .
16 AUGUST 2021 GlobalHealthAsiaPacific . com