So everyone knows it's important to hydrate, but is water enough?

Short answer: if you're exercising and sweating a lot, no. Because when you sweat, you’re losing a lot more than just water from your system. You’re losing electrolytes also.

Why are electrolytes so important?

(from the eletewater.com website)

"Electrolytes are lost through sweat during intense exercise and/or high temperatures. When electrolytes are depleted from your body, you become tired, cramp easily, and are at risk for dehydration. Replacing electrolytes is essential to keep your body hydrated, to enhance performance, and to help prevent muscle cramps. Electrolytes also help the brain and nervous system transmit and receive important signals and allow the muscles to contract and relax. Some studies show that electrolytes such as potassium and magnesium also support heart function."

So for three days prior to a big race, I'll start hydrating really well. I try to do this as a general rule, but will be more diligent with it before a race, when I know my cells will need to be hydrated well in advance. For decreased muscle fatigue, I take Sportlegs before exercise, and for hydration during exercise, I like Eletewater.

Sportlegs comes in tablet form, travels well, and is taken according to body mass (the larger you are, the more you take). Sportlegs helps reduce soreness and muscle cramping from over-exertion.

OK, (ahem) Attention boys reading this: This paragraph is about menstruation, so be forewarned. The paragraph after this is safe. (OK) So I learned one of the blessed and remarkable side-effects of Sportlegs one race weekend last year when I was completely blindsided by the onset of my period. I am never caught off-guard, because I often experience debilitating cramps, and always know when the time has come. But perhaps because I was exercising a lot I was somewhat irregular, and not expecting it for another few days. I was dumbstruck when I found I had started with no advance abdominal warning, and in fact never experienced any cramping whatsoever. The only thing I had done differently that weekend was be really well-hydrated and taking Sportlegs. When I told my tale to Carl at Sportlegs, he remarked that other women have reported the same thing. So, no longer do I look longingly into my husband’s eyes as I dig my fingernails into his bicep and mutter, “Midol!!??? Bring me the friggin percoset!!” I just use Sportlegs as a cramp preventer. And sure, it’s unfair that only half the population has to suffer the pain, but can you imagine the complaining if men had to go through it??

I also use Eletewater, a sea salt concentrate you put into your water. No sugars, no flavors, just a slight salty taste. Best of all, on really hot days when you're training and want to lower your heart rate, the quickest way to do so is to cool your head by pouring water through your helmet or over your head. While you technically could do this with a bottle of Name-your-ade, a water bottle with Eletewater won’t leave you with Ade-hair.

OK (ahem) Boys, you’ll want to come back for this paragraph. (OK) So, I found an unexpected side-effect of Eletewater my first year at Interbike in Las Vegas. As the “newbie,” the guys from the shop threatened to take me out and get me hammered on Thursday night. In preparation, I drank water all day, including, towards the end of the day, two bottles of water with Elete. Well, needless to say, I got hammered. I awakened Friday morning early, considering I’d had less than 5 hours of sleep, raring to go (I must’ve still had Red Bull in my system). No headache, no hangover. My co-workers were now actually afraid of me. When I told the Eletewater people of this added bonus, they casually remarked, “Oh, yeah. It’s a total hangover-preventer!” So, just file that knowledge away for future use. You’re welcome.

One final note on electrolyte replacement supplements. I have tried others, but they have caused me abdominal cramping and did not work well for me. <strong>Never ever try anything new the day of a race.</strong> Always test your equipment, your supplements, your food, your drink, etc. There is nothing worse than not being able to perform your best because you try something your body is not used to the day of the race. This goes for shoes, pedals, shin guards, energy gels, coffee, breakfast… eveSO! Hydration

1. Hydrate in advance.

2. Use something with an electrolyte replacement.

3. Try it out well before of the race!

Coming next: How to Prepare for a Race, Part 2: Nutrition

References:

http://health.howstuffworks.com/question565.htm">howstuffworks.com – for electrolyte definition and information

http://www.eletewater.com/Anchor-Wha-3243">eletewater.com – for why electrolytes are important

by Laura Drexler