In the hot summer, a little exercise will lead to sweating, and excessive sweating will lead to electrolyte loss. If you don't replenish it in time, you may experience symptoms such as dizziness and fatigue, and in severe cases, it will also lead to heat stroke and collapse.
Why Electrolyte Supplementation?
As we all know, the main component of human sweat is water. In the case of high water loss in the body, if not replenished in time, it will cause water deficiency, and water deficiency will increase the body temperature, increase the workload of the cardiovascular system, hinder body temperature regulation, and reduce exercise capacity.
When a large amount of sweat is excreted from the body, the electrolytes in the sweat are also lost. Studies have shown that the electrolytes in sweat are mainly sodium and potassium, with small amounts of magnesium and calcium. In addition, individual differences and physiological changes in the substrate will affect the electrolyte content in sweat.
汗液、血浆、细胞内液中主要电解质成分的浓度（mmol/L）
If the electrolytes are imbalanced, dehydration, fatigue, lack of urine, and thirst may occur. If too much fluid is excreted, symptoms of shock can occur.
What are electrolyte drinks?
In the national standard "General Principles for Beverages" (GB/T 10789-2015) issued in February 2015, "electrolyte drinks" are classified as "special-purpose beverages" together with "sports drinks, nutrient drinks, energy drinks and other special-purpose beverages", and defined as "products that add minerals and other nutrients required by the body to replenish the electrolytes and water consumed by metabolism for the body".
The group standard "Electrolyte Drink" (T/CBIA 012-2024) released in May this year defines it as a drink that adds soluble salts such as sodium salts and potassium salts and other nutrients needed by the body to replenish electrolytes and water in body fluids consumed by metabolism (such as sweat loss, etc.).
That is, the electrolyte drink contains electrolytes needed by the human body, such as sodium, potassium, magnesium, chloride, sulfate, phosphate, and energy substances citrate, sucrose, glucose, vitamin C, vitamin B6, etc.
The electrolyte concentration labeled on the electrolyte bottle l Utra
How to choose electrolyte drinks?
After sweating profusely during outdoor activities, drinking electrolyte drinks directly is usually a quick and effective way to replenish. At present, there are many types of electrolyte drinks on the market, and consumers should keep their eyes open when purchasing to avoid confusion with ordinary sports drinks.
Look at trace elements
Most of the electrolyte drinks on the market are added with three electrolytes: sodium, potassium, and chloride, which are the basic "standard" for electrolyte drinks. In addition to the basic electrolytes, some brands of electrolyte water are added with trace elements such as magnesium and calcium. Among them, magnesium ions help maintain muscle function and energy metabolism, and calcium ions are the main components of bones and teeth, which are also important for the health of the body.
Look at the absorption efficiency
To achieve effective hydration, electrolyte drinks need to be "isotonic in the human body", that is, consistent with the osmotic pressure of the body's internal environment. At present, the mainstream products on the market are "human isotonic", which can improve the absorption efficiency of water and electrolytes.
Osmotic pressure requirements │ "Isotonic Food" QB/T 5727-2022
Pay attention to the sugar content
Most electrolyte drinks on the market have added sugars because glucose aids in the absorption of sodium in the intestines. For people who need to be mindful of their sugar intake, especially if you have diabetes, choose sugar-free electrolyte drinks.
The "Chinese Physical Activity Guidelines (2021)" recommends that adults aged 18~64 should do 150~300 minutes of moderate-intensity or 75~150 minutes of high-intensity or equivalent moderate-intensity and high-intensity combination exercise per week. While sweating during exercise, you should also pay attention to reasonably replenishing the energy required by the body.
bibliography
1. Zhong Kai. Food and Safety,2024,5:34-35;
2. Liu Yuanpeng, Zhang Chunli, Qin Ying. Sports drink:replenishment and absorption of water, sugar and electrolytes[J].Beverage Industry,2006,9(4):14-19.
Editor: Song Ge
Source: Shanghai Market Regulation