Electrolytes & Hydration for Dancers
Competitive dance consists of physically demanding training that requires dancers to maintain peak performance levels for long hours of practice and competition. One critical aspect of competitive level training is proper hydration and electrolyte balance. Proper hydration for optimal health and performance goes beyond simply carrying a water bottle and drinking it after practice. In this blog post, we will delve into the science behind fluid balance during exercise, the role of electrolytes, when and how to use them to optimize hydration, and other hydration strategies for competitive dance training.
How Fluid Balance Works During Exercise
Fluid balance in the human body is more complicated than water out and urine in. it’s important to understand where and how much fluids and salts are lost with exercise. During physical activity, the body sweats to cool down and maintain an optimal internal temperature. This sweating is a natural mechanism for heat dissipation, but it also leads to the loss of fluids and electrolytes. Sodium and chloride are the most abundant electrolytes in sweat, along with potassium, magnesium, and calcium. The amount of fluid and salt lost can vary based on factors like exercise intensity, duration, and environmental conditions. To optimize hydration, it's crucial to understand and monitor these losses. If you are one for numbers, a research study found that sweat typically contains 40-60 mmol/L of sodium, leading to approximately 20-90 mmol of sodium lost in one exercise session with sweat rates of 0.5-1.5 L/h. This loss can lead to dehydration and hinder performance if not properly replenished.
What Are Electrolytes?
Electrolytes are electrically charged minerals found in the body's fluids. The primary electrolytes include sodium, potassium, calcium, magnesium, chloride, and phosphate. They are essential for various physiological functions, including nerve and muscle function, fluid balance, and maintaining proper pH levels in the body.
The Role of the Kidneys in Fluid and Electrolyte Balance
The kidneys play a crucial role in regulating fluid balance. Electrolytes, such as sodium and potassium, are essential in this process. Sodium, for example, helps the body retain water by increasing the osmolarity of blood (the salt concentration of the blood that is being filtered by the kidneys). This sodium then signals the kidneys to reabsorb water. Potassium, on the other hand, can help counteract the negative effects of excessive sodium intake.
The balance between filtration, reabsorption, and secretion of electrolytes like sodium and potassium in the kidneys is essential for maintaining overall fluid balance, blood pressure regulation, and electrolyte homeostasis in the body. Dysfunction in any of these processes can lead to various kidney-related disorders and electrolyte imbalances. The renin-angiotensin-aldosterone system (RAAS) and hormones like aldosterone also play a significant role in regulating these processes to ensure fluid and electrolyte balance is maintained.
A brief overview of how the kidney’s filter blood to create urine can help you understand fluid balance and electrolytes. Electrolytes like sodium (Na+) and potassium (K+) play a crucial role in maintaining fluid balance in the kidneys through processes such as renal filtration, secretion, and reabsorption. Starting at the glomerulus of the kidney, a network of tiny blood vessels, filtration begins. Water, electrolytes, and waste products are pushed into the renal tubules while larger molecules, like proteins and blood cells, are retained in the bloodstream. The renal tubules then reabsorb essential substances such as sodium and potassium back into the blood stream. The active transport of sodium sets up an osmotic gradient that promotes the reabsorption of water, helping to concentrate the urine, as well is crucial for maintaining blood pressure, fluid balance, and electrolyte balance. The reabsorption of potassium helps maintain the body's overall potassium balance, which is important for proper muscle and nerve function. If needed during secretion, the kidneys can actively excrete sodium and potassium into the urine to maintain optimal levels.
When to Use Electrolytes to Optimize Hydration with Exercise and Training
For competitive dancers, it's crucial to know when to use electrolytes to optimize hydration. Electrolyte-rich beverages or supplements should be considered when:
Exercising for extended periods: If your dance practice or performance lasts more than an hour, you should consider consuming electrolytes to replenish what's lost through sweat.
In hot and humid conditions: Elevated temperatures and humidity increase sweating, leading to higher electrolyte losses. Electrolyte supplementation becomes even more critical in such conditions.
Experiencing muscle cramps: Muscle cramps can be a sign of electrolyte imbalances. In such cases, an electrolyte supplement can help alleviate cramping.
Other Uses of Electrolytes
Electrolytes are not only essential for hydration during exercise but also play a role in overall health. Adequate electrolyte balance can support proper nerve function, maintain blood pressure, and contribute to healthy bones. It is important to o
Other Ways to Replenish Hydration Status with Exercise and Training
While electrolytes are essential, plain water should not be overlooked. Hydration is a multifaceted process, and dancers should consider both water and electrolyte-rich beverages during training. Ensuring adequate hydration with plain water is a foundational pillar of health. It is important to aim for 2L of water per day, with the majority being in a plain water form (with one serving being electrolytes if exercising or sweating!). It is best to avoid getting your fluid intake from pop, coffee, and juices. Additionally, consuming a balanced diet rich in fruits and vegetables can provide natural sources of electrolytes and hydration.
Note: It is not advised to have more than one or two electrolyte beverages per day. You should only be reaching for electrolytes after a workout or physical activity, on an extremely hot day when you’ve been sweating a lot, or during an illness that causes dehydration.
Where to Get Electrolyte Beverages and How to Make Your Own
Electrolyte beverages are widely available in stores, with various options to suit individual preferences. Look for drinks that contain sodium, potassium, and other electrolytes with a 6-10% carbohydrate solution. This 6-10% carbohydrates (sugars!) allows for easy absorption in the gastrointestinal tract. Make sure to avoid beverages with high fructose corn syrup, glycerol, or artificial colours and flavours.
Some common brands that sell electrolyte beverages either prepared or as a powder to add to water:
· BioSteel
· Nuun
· LMNT
· Liquid IV
However, if you prefer a DIY approach, you can make your own electrolyte solution using simple ingredients; water, salt, sweetener, and lemon or other citrus to flavour. There are endless recipes available online combining these simple ingredients!
Electrolytes & Hydration Summary
Optimal hydration and electrolyte balance are critical for competitive dancers to perform at their best. Understanding the science behind fluid balance, electrolytes, and when to use them can significantly improve training and performance outcomes. Whether you choose store-bought electrolyte beverages or make your own, keeping electrolytes in mind is key to success in the world of competitive dance, intense physical training, and optimal recovery.
*This is not medical advice and is only intended for educational purposes only. Please always consult your medical doctor, naturopathic doctor, chiropractor, or preferred health care practitioner prior to beginning any treatment*
References
National Research Council (US) Subcommittee on the Tenth Edition of the Recommended
Dietary Allowances. Recommended Dietary Allowances: 10th Edition. Washington (DC): National Academies Press (US); 1989. 11, Water and Electrolytes. Available from: https://www.ncbi.nlm.nih.gov/books/NBK234935/
Tambalis, K. D. (2022). The effect of electrolytes and energy drinks consumption on athletic performance – A narrative review. European Journal of Fitness, Nutrition and Sport Medicine Studies, 3(1). https://doi.org/10.46827/ejfnsm.v3i1.127
Thomas, D. T., Burke, L. M., & Erdman, K. A. (2016). Nutrition and athletic performance. Medicine & Science in Sports & Exercise, 48(3), 543–568. https://doi.org/10.1249/mss.0000000000000852
Turner, M. J., & Avolio, A. P. (2016). Does replacing sodium excreted in sweat attenuate the health benefits of physical activity? International Journal of Sport Nutrition and Exercise Metabolism, 26(4), 377–389. https://doi.org/10.1123/ijsnem.2015-0233
