Electrolytes lost during short runs are easily replaced by the minerals/electrolytes found in Carrie’s regular diet. Long runs on the weekend (one to four hours): Electrolytes are important before, during and after Carrie’s long runs because she is a “salty sweater” and has a history of muscle cramps. Electrolytes—mainly sodium, potassium, calcium, and magnesium — are minerals that play a critical role in fluid balance, blood pressure, muscle contraction, and hormone regulation in the body. Electrolyte imbalances primarily happen when you lose body fluids, so when you sweat while running, you are losing not only water but also electrolytes. Whole-grain cereals or bread. Low-fat milk. Juice. A banana. Yogurt. And remember, if you usually have coffee in the morning, it's probably OK to have a cup before your workout. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach. 2. Watch the portion size. Pay attention to your body on the run and respond to its signals and needs. Try out different long run fueling strategies to determine what helps you feel the most energized and strong during long runs. Replenish electrolytes during sweaty runs. Electrolytes are naturally occurring minerals which are electrically charged. jKM1o.

how to replenish electrolytes after running