Staying hydrated is crucial when it comes to exercising, but did you know that minerals play a key role in helping your body maintain proper hydration levels? While water is essential for hydration, minerals such as sodium, potassium, magnesium, and calcium are also important for supporting proper fluid balance in the body.
I drink so much water during my day, and even when I wake during the night, however I urinate A LOT and often find myself feeling fatigued and always thirsty. I have my blood sugar tested regularly to ensure I’m not diabetic as these are all signs of diabetes. Despite my education around nutrition, I hadn’t considered seriously that I was flushing minerals through my body with my high intake of water.
During exercise, our bodies lose fluid through sweat in order to regulate body temperature. When we become dehydrated, not only does our performance suffer, but our overall health can also be put at risk. This is where minerals come into play – they help ensure that the fluid we consume is being properly absorbed and retained in the body.
Sodium, for example, helps to regulate fluid balance and maintain blood volume. Potassium is essential for muscle function and helps to regulate blood pressure. Magnesium plays a role in energy production and muscle contraction, and calcium is responsible for muscle function and bone health. Without an adequate intake of these minerals, our bodies may struggle to maintain proper hydration levels during exercise. For some people, this can result in cramping during or after exercise.
So, how can you ensure you are getting enough minerals to support proper hydration during exercise? One way is to consume electrolyte-rich foods and drinks. Electrolyte drinks are a great option for replenishing lost minerals during intense workouts, but you can also opt for natural sources such as bananas (potassium), nuts and seeds (magnesium), and dairy products and green leafy vegetables (calcium).
In addition to consuming electrolyte-rich foods and drinks, it’s important to drink water regularly throughout the day and listen to your body’s thirst signals. It’s also a good idea to pay attention to the colour of your urine – if it is dark yellow, you may be dehydrated and need to increase your fluid intake.
Overall, minerals play a crucial role in helping our bodies maintain proper hydration levels during exercise. By ensuring you are getting an adequate intake of sodium, potassium, magnesium, and calcium, you can help support optimal performance and health while staying active. So next time you hit the gym or go for a run, don’t forget to prioritise your mineral intake for proper hydration.
