When we exercise, we sweat. But we don’t just sweat out water – we actually lose vital electrolytes. So what exactly are electrolytes, and why are they so important when we exercise? Electrolytes are positively or negatively charged ions, found in the blood and cells, they have many functions including regulating body fluids and enhancing nerve and muscle function.

The key electrolytes to replenish after exercise are sodium, potassium, chloride, magnesium and calcium. They’re important for many roles within the body; calcium aids muscle contraction, whilst magnesium is needed for muscle relaxation and cell function.  Sodium and potassium aid hydration as sodium stimulates fluid absorption and retention. Potassium and phosphate help regulate energy and pH balance and potassium also aids muscle cramp.

What if I don’t replace electrolytes?

The loss of electrolytes can result in muscle cramps, fatigue, nausea, and mental confusion. If the electrolytes aren’t replaced, muscles can continue to feel weak during the next workout session, which can have a massive impact on performance. During strenuous exercise, it is important to ensure you replenish fluids and minerals.

So how can Totum Sport help this?

Taking a sachet of Totum Sport before you exercise will aid cellular hydration, keeping you more focussed and energised to help you reach your goals. While some electrolyte supplements may only contain 5 or 6 of the main electrolytes,  Totum Sport provides ALL 78 that are lost through sweat, in the correct proportions. All electrolytes work in connection with one another, so ensuring you are taking them in the right proportions is vital for complete recovery, hydration and performance.

Not only that, but electrolytes and trace elements also help your body to absorb macronutrients, so taking a sachet of Totum Sport post exercise will enhance the absorption of protein and carbohydrates from your recovery meal, helping to reduce DOMs and speed up recovery for your following training session.

If exercise is lasting over 60 minutes, take a sachet of Totum Sport at the one-hour point. This replaces all the electrolytes that are lost through an hour of intense exercise. Although sports drinks may contain electrolytes, they are also high in sucrose, which can be detrimental to health as the sugar reduces gastric emptying leading to cramps, bloat and poor performance.