Hydration & Electrolytes

Hydration and Electrolytes: Electrolyte Salts, Isotonic Drinks and Gels

Water and minerals. During exercise you lose water and minerals through sweat, mainly sodium and, in smaller amounts, potassium, magnesium and calcium. In long or intense sessions, or in the heat, replacing fluids and electrolytes is part of your strategy. In this collection you will find electrolyte salts, isotonic drink powders and gels, available online with delivery in Portugal or at the Nutri9 physical shop in Malveira.

Minerals with authorised claims. Magnesium contributes to electrolyte balance and to normal muscle function. Potassium contributes to normal muscle function, to normal functioning of the nervous system and to the maintenance of normal blood pressure. Calcium contributes to normal muscle function. These claims apply when the product provides at least 15% of the NRV per serving. We stock NOW Foods potassium gluconate and Life Extension potassium with magnesium. See also minerals and magnesium.

Salts and isotonic drinks. 226ers Sub9 Pro Salts (capsules), Bolero Hydration (sachets), Applied Nutrition Hydration+, Olimp Iso Plus, 226ers Isotonic Drink, AllNutrition isotonic drinks and MyProtein THE Electrofuel dissolve in water; many combine electrolytes with carbohydrates. Check the sodium and sugars per serving on each product.

Gels and carbohydrates. For long races, Applied Nutrition Endurance gels and 226ers High Energy Gels provide carbohydrates; some contain caffeine, so they are not recommended for children or pregnant or breast-feeding women. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses within the first 4 hours and no later than 6 hours following highly intensive and/or long-lasting exercise. More in carbohydrates.

Frequently asked questions

Do I need electrolytes in every workout? No. In short sessions water is usually enough; electrolytes make more sense for long, intense efforts or in the heat.

Are there sugar-free options? Yes, such as salt capsules and some sachets. Check the sugars in the nutrition information of each product.