In recent years, endurance sports have experienced a massive boom. While the popularity of CrossFit is slowly receding, the phenomenon of HYROX is coming to the forefront. There is also an increasing number of running clubs, cycling groups, and people preparing for their first half marathon.

And that's a good thing. Movement is medicine for both body and soul.

However, with longer and more intense activity, the demands on proper hydration increase. It's not enough to just replenish water. Along with sweat, we also lose minerals, primarily sodium, but also potassium, magnesium, and calcium.
These minerals, or electrolytes, are involved in the body's fluid balance, the transmission of nerve impulses, and proper muscle function. Their deficiency can accelerate the onset of fatigue and impair the ability to maintain performance.

Does everyone need electrolytes?

For shorter workouts of up to one hour, in comfortable temperatures and without significant sweating, water is usually sufficient.
Electrolytes are especially important if:

• activity lasts longer than 1 hour
• you train at high intensity
• it is hot or humid
• you sweat significantly
• you do multiple workouts in one day

The need for fluids and minerals is individual. It depends on body weight, intensity, weather, and the extent of sweating.

What to look for when choosing electrolytes

Sodium as the base

Sodium is the main mineral lost through sweat. It helps maintain fluid balance and promotes their retention in the body. For longer activity, approximately 500mg of sodium per liter of fluid is usually recommended.

Other minerals

Potassium, magnesium, and calcium contribute to normal muscle and nervous system function. However, they should not replace a sufficient amount of sodium.

With magnesium, it is also not true that more is better. Higher doses can cause digestive problems in more sensitive individuals.

Clearly stated amounts

Choose products that state the specific amount of individual minerals per serving. The mere label "electrolyte blend" does not yet indicate whether the drink meets your needs.

How much to drink during activity?

As a general guideline, approximately 400–800 ml of fluids per hour can be used. Ideally, drink in smaller sips. Adjust the amount according to the weather, intensity, and your own sweating rate.
In our offer, you will find ATP Lab Electrolytes XL. The manufacturer recommends mixing 1 scoop in 500 ml of water.

How does Electrolytes XL differ?

Electrolytes XL contain a combination of sodium, potassium, magnesium, calcium, and zinc. The formula is further supplemented with coconut water and beetroot powder.

Coconut water

Coconut water is a natural source of minerals, especially potassium. In the formula, it complements classic electrolytes and contributes to a more comprehensive mineral profile of the drink.

Beetroot

Beetroot is known for its nitrate content, from which the body can produce nitric oxide. This is related to the regulation of blood flow and the efficiency of muscle work.

Practical tip:

A simple way to estimate fluid loss is to weigh yourself before and after a workout. A difference of one kilogram corresponds to approximately one liter of fluid. If you drink 1 liter of water during a two-hour workout, but weigh 1 kg less after the workout, you have sweated out a total of 2 liters.

Hydration is only one part of the equation

If the activity lasts longer than one hour, especially at higher intensity, it is advisable to start supplementing with carbohydrates as well. These represent the main fuel for intense muscle work and help maintain performance even in the later stages of training or competition.

However, we will discuss their proper selection and dosage in one of the next articles.