Intense sporting activity, particularly if practiced during the summer months and outdoors, involves a greater expenditure of energy, water and minerals than any daily activity. Dehydration and the loss of mineral salts immediately cause a sense of exhaustion and muscle fatigue. If the body is not rehydrated in the right ways and at the right time, gastrointestinal problems and heart failure can occur.
Our body is made up of 65% water and the correct intake of liquids is the basis of everyone’s physical well-being, even more so for those who practice constant sporting activity at an intense pace. The amount of water during a competition or training can double or triple depending on the effort required, the duration and the climate.
During sports, the body expels sweat to keep the body temperature constant. With sweat, the body expels substances such as urea, fatty acids and cholesterol… that’s why sport is recommended to keep fit! With sweat, however, the mineral salts are also eliminated and therefore must be reintegratedthrough water and foods rich in vitamins and salts such as fruit, vegetables, juices and fresh extracts.
Mineral salts: our needs and how to replenish them
Mineral salts are micronutrients found in some essential foods and make up about 6% of body weight. Our organism cannot synthesize them, therefore it is necessary to take them with food. Mineral salts are an element that should not be underestimated, just think that there is no activity in our body without them too involved.
To replenish the mineral saltsduring sports it is recommended to drink at least every 15-20 minutes. Water is certainly the most suitable drink because it is naturally rich in minerals and free of sugars or added adaptives that are found in soft drinks. When the activity is really intense or it is very hot, then the water may not be enough to be able to replenish all the lost mineral salts and do it in a short time. In these cases, hydrosaline supplements rich in vitamins and mineral salts must be taken, perhaps in the form of soluble sachets to be dissolved in water and with which natural energizing drinks can be prepared.
Mineral salts useful for the body
. Vitamin supplementsthey help to replenish the hydro-saline losses, avoid cramps and fight muscle fatigue caused by sweating resulting from the sporting activity carried out. A good hydrosaline supplement contains different types of mineral salts and vitamins , we see here some ingredients in detail:
- Sodium
Sodium is an important element because it regulates various functions of our organism: it participates in the normal transmission of nerve impulses and together with potassium it maintains the hydro-saline balance of the body. In particular, it helps to reabsorb water and mineral salts after kidney filtration. Massive sodium loss after exercise causes muscle aches and cramps, so it’s important not to underestimate a low blood sodium level.
- Potassium
Potassium also regulates the functioning of the nervous system and muscles. Cardiac arrhythmias can occur in case of potassium deficiency. Normally the body is able to balance its presence in the blood through nutrition, but in cases of prolonged sporting activity it is necessary to help the body to replenish this mineral through specific supplements.
- Magnesium
Magnesium contributes to the maintenance of bones and teeth, reduces fatigue and regulates muscle function. Any good salt and water supplement must contain this element. To learn more about magnesium, read our specific sheet.
- C vitamin
Vitamin C, as an ingredient in a hydrosaline supplement, is used to combat oxidative stress. Furthermore, it contributes to the normal functioning of the energy metabolism and reduces states of fatigue.
- Taurine
Taurine is an essential amino acid, which is considered important in sports because it stimulates cardiac efficiency by increasing the blood supply to the heart. It is no coincidence that taurine is almost always present in energized drinks and vitamin supplements for athletes.
To know how to avoid cramps, muscle aches and fatigue , also read our article Fighting fatigue and cramps with food supplements.
