Hey there,

When you exercise, body temperature increases. To prevent overheating the body responds by producing sweat. This dissipates heat as the sweat evaporates from the skin, which ultimately helps in maintaining body temperature.

Sweat is primarily water, around 99% water in fact. Electrolytes such as sodium, potassium and chloride make up the remaining 1% of sweat.

As exercise duration increases, the volume of sweat lost increases proportionately. That should be fairly obvious. But we also know that exercise intensity can significantly impact the amount of electrolytes lost in sweat too.

Research from Baker et al. (2019) explored the impact of exercise intensity on sweat electrolyte losses during two 90-minute training sessions.

They found that sweat sodium losses increased by 137.5% from 659 mg to 1565 mg when moving from low (45% VO2max) to moderate (65% VO2max) intensities. Similarly chloride losses increased by 155.4% as exercise intensity increased.

So consider the intensity of your training, not just the duration when planning your hydration and electrolyte intake. The harder the session, the saltier your sweat becomes.

Water might well be enough for a short, light jog. But long hard runs require 1 - 2 Daily Hydration Sachets per hour to keep up with electrolyte losses and maintain performance.

This research also highlighted how important it is to generate your own, individual plan. Sweat rates and sweat electrolyte losses vary significantly from one person to the next. So calculating your individual sweat rate and ideally measuring your sweat sodium composition is highly recommended.

We're currently running an offer where you can lock in your hydration routine with 90 Sachets (3 Packs) for just $45 to get you started. Be sure to check it out.

Matt

Head of Nutrition

usecadence.com

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