In your body, electrolytes are essential for transmitting signals that help to maintain a balance of fluids, healthy muscle contraction, and normal function of the nervous system, which includes the brain. A perfect diet rich in a variety of plant foods could theoretically supply sufficient amounts. But in the real world, electrolytes can fall After exposure to extreme heat, your body may require additional electrolytes after sweating more. Some people also find that electrolyte powders are useful when sick to replace the fluids lost Electrolytes help nutrients move into cells and help water move out to stabilize your body’s acid-base balance. They also affect your heart’s rhythm. RELATED: 10 Best Ways to Beat the Heat on a Trail Run. The electrolytes in our body–all of which are important for runners–include sodium, chloride, potassium, magnesium, phosphate Here are some ways to ensure you’re properly replenishing fluid loss after a tough workout. 1. Set yourself up for hydration success before and during your workout. One of the best ways to Drinking water is the best way to rehydrate and cool your body from the inside out. Rehydrate after exercise by drinking enough fluid to replace fluid losses during exercise. Sport experts suggest that re-hydration is very important to restore your electrolyte balance which is lost (sweat loss) during intense workouts and competition. Abstract. Prolonged exercise leads to a progressive water and electrolyte loss from the body as sweat is secreted to promote heat loss. The rate of sweating depends on many factors and is increased in proportion to the work rate and the environmental temperature and humidity. Sweat rate is highly variable between individuals, and can exceed 21 If you don’t mend properly, you’ll feel exhausted and may run the risk of injuring yourself when you return to even light running. It’s important to remember these key post-marathon nutrition goals: a) replenish muscle carbohydrate (glycogen) stores; b) restore fluid and electrolytes lost in sweat; c) provide nutrients to aid muscle damage. Deciding what to eat after diarrhea resolves can be tricky. The BRAT diet —bananas, rice, applesauce, and toast—and other bland, low-fat foods may be ideal when you have diarrhea. As you start to feel better, you will want to add other foods back in slowly. The goal is to ensure you get enough nutrients, without further aggravating your Some people feel the effects of dehydration hours after their run because they failed to drink enough fluids after they finished. Weigh yourself after your run. You should drink 20 to 24 fluid ounces of water for every pound lost. If your urine is dark yellow after your run, you need to keep rehydrating. So, how do runners know when they need to replenish their electroltye levels? According to Jeffrey, if you're a casual runner who's eating a diversity of nutrient-rich foods and staying hydrated, you probably don't need to take special steps to replace electrolytes before or after you run. JhsY.