Do I need to worry about replacing electrolytes?

guest — Sat, 03 Apr 2010 11:57:06 GMT

Generally not. When you exercise, you lose some electrolytes via sweat, but you are unlikely to deplete your body’s stores under ordinary circumstances. For example, you can easily replace the 200-600 milligrams of potassium you might lose in an hour of hard training by eating a medium to large banana (450-600 mg potassium). You can also easily replace the 800-1,400 mg sodium lost in two pounds of sweat by enjoying some spaghetti with tomato sauce or some chocolate milk with a bagel and peanut butter. Athletes who do need to worry about replacing electrolytes include those who will be sweating hard for more than three or four hours.

Keep in mind, most health organizations recommend we reduce our sodium intake, given the average American diet contains more than enough sodium! A high sodium intake leads to high blood pressure and increased risk of stroke...

Sodium in Popular Recovery Foods

Food Sodium (mg)

Pizza, 1/2 of 12 in., DiGiorno cheese 2,490

Chicken noodle soup, 1 can Campbell's 2,350

Ramen noodles, Maruchan, 1 packet 1,580

Spaghetti sauce, 1 cup Ragu 1,160

Salt, 1 small packet 590

Pretzels, 1 oz (30 g) Rold Gold thins 560

Bagel, 1 Thomas' New York style (3.7 oz) 540

American cheese, 1 slice Kraft 250

Cheerios, 1 cup multigrain 200

Fruit yogurt, 6 oz (180 ml) 60-120

Bread, 1 slice Pepperidge Farm hearty slice 190

Saltine crackers, 5 (0.5 oz) 180

Potato chips, 20 Lay's 180

Gatorade, 8 oz (240 ml) 110

Endurolytes (electrolytes), 1 capsule 100

Powerade, 8 oz (240 ml) 70

Beer, 12 oz (355 ml) can 15

Coke, 12 oz (355 ml) can 10

Orange juice, 8 oz (240 ml) 5

Potential loss in a 2 hr workout 1,000-2,000

For more information about sodium, potassium and electrolytes, see:

Nancy Clark's Sports Nutrition Guidebook

Food Guide for Marathoners: Tips for Everyday Champions

Food Guide for New Runners: Getting It Right From the Start

Blog Posts From Active Expert: Nancy Clark RD CSSD Tagged With sweat_losses

Do I need to worry about replacing electrolytes?