Electrolytes are another big variable as a supplement. Different products are quite the rage at the moment. And the body does need electrolytes. They play a vital role in fluid balance and muscle contraction. As athletes sweat, their bodies lose some of these electrolytes, especially sodium and chloride but to some degree potassium, magnesium, and calcium as well. The exact quantities depend on the intensity of the exercise and the weather conditions. It also depends on the person, as every individual has a unique sweat rate as well as a particular saltiness to their sweat.
That means on an easy run in December, an individual might not lose many electrolytes. But during a long run in July or an afternoon cross country race in August, the levels lost will be much more significant. But even in the same conditions, variation in losses is significant across athletes. The only way to know definitively for where someone falls is through a sweat test.
That's going to determine when and to what degree electrolytes are beneficial. In some cases, a well-balanced diet can provide adequate levels, especially of potassium and magnesium. Calcium is a little trickier for growing teens, not because it is lost in large quantities during exercise but because it is used during growth to build bone mass. When calcium blood levels drop too low, the body will actually break down bone to replenish stores. This makes bones more susceptible to fracture, and for a sport like running where bone injuries are common, this is especially important. Plenty of foods either naturally contain or are fortified with calcium. This is preferred, but supplements are an option if food alone can't get to recommended levels.
As for electrolyte supplements, a daily dose probably isn't necessary absent of exercise. Excess sodium does pose its own set of health concerns. However, for heavy/salty sweaters, in warm conditions, or before or after strenuous workouts, they might have a place.
That means on an easy run in December, an individual might not lose many electrolytes. But during a long run in July or an afternoon cross country race in August, the levels lost will be much more significant. But even in the same conditions, variation in losses is significant across athletes. The only way to know definitively for where someone falls is through a sweat test.
That's going to determine when and to what degree electrolytes are beneficial. In some cases, a well-balanced diet can provide adequate levels, especially of potassium and magnesium. Calcium is a little trickier for growing teens, not because it is lost in large quantities during exercise but because it is used during growth to build bone mass. When calcium blood levels drop too low, the body will actually break down bone to replenish stores. This makes bones more susceptible to fracture, and for a sport like running where bone injuries are common, this is especially important. Plenty of foods either naturally contain or are fortified with calcium. This is preferred, but supplements are an option if food alone can't get to recommended levels.
As for electrolyte supplements, a daily dose probably isn't necessary absent of exercise. Excess sodium does pose its own set of health concerns. However, for heavy/salty sweaters, in warm conditions, or before or after strenuous workouts, they might have a place.
Ratios vary widely in electrolyte supplements. Liquid IV has half the sodium of LMNT but nearly twice the potassium.