Avoid muscle cramps and dehydration

What is dehydration?

Dehydration is often a buzzword in sports when it comes to decreased performance. However, the underlying cause of problems such as muscle cramps or performance slumps is often electrolyte imbalance, particularly a sodium deficiency. Small fluid losses can be easily compensated for by drinking water, but the problem of sodium loss is more complex. Without sufficient sodium in the body, fluid cannot be efficiently transported into the bloodstream, reducing blood volume and limiting performance.

The role of sodium in fluid balance

Sodium is the key factor in regulating water balance in the body. The average non-athletic person loses about 1.5 liters of fluid per day through sweat, breathing, and urine. During intense physical activity, however, the sweat rate can increase to up to 3.5 liters per hour. This not only represents a significant loss of water, but also an (excessive) loss of sodium. The sodium content in sweat varies widely and can range between 200 and 2,500 mg per liter.

Individual differences in sweat sodium concentration make it difficult to give general recommendations. A sweat test can help determine your personal sodium needs. This allows you to tailor your nutrition and electrolyte intake to your body's specific needs.

Avoid muscle cramps and hyponatremia

Many athletes, especially endurance athletes, are familiar with the problem of muscle cramps during intense activity. This is often associated with dehydration, but a sodium deficiency is often the actual trigger. The body needs sodium to regulate nerve impulses and muscle contractions. If sodium levels are too low, abnormal contractions occur, which can lead to cramps.

The risk of hyponatremia, in which excessive drinking dilutes blood sodium levels, can also be reduced through a targeted nutrition strategy. During intense exercise, the body cannot excrete enough water if sodium levels are too low. This can lead to serious symptoms such as dizziness, headaches, or, in the worst case, coma.

How a sweat test can help you

A sweat test can help you determine exactly how much sodium you're losing during exercise. Instead of relying on general advice, you can adjust your electrolyte intake individually, which will help you effectively prevent muscle cramps and hyponatremia.

Conclusion

Individually tailored hydration and electrolyte intake are crucial to avoid performance slumps, muscle cramps, and hyponatremia. A sweat test allows you to precisely determine your sodium losses and thus optimize your nutrition strategy for training and competition. This allows you to increase your athletic performance while minimizing the risk of electrolyte imbalances.