Athletes are familiar with mineral salts in gels, tablets and powders. Why do they matter for a good strategy for sports hydration?
Read on!
What Are Mineral Salts?
The compounds mineral salts perform many tightly regulated functions. As mineral salts used in replacement supplements, they come in tablets, capsules and powders to replace lost electrolytes, particularly in endurance sports.
Mineral Salt Functions
What do mineral salts do in the body?
The category mineral salts includes calcium, phosphorus, zinc, plus iodine, magnesium, and iron, plus sodium, potassium, and chloride, sulphur, copper, fluoride, chromium and selenium . For sports performance, we focus particularly on potassium and sodium.
The minerals sodium and potassium, alongside chloride and phosphorus, regulate fluid and acid-base balance and osmotic pressure. Both also support nerve impulse transmission.
Meanwhile, calcium and magnesium support proper muscle contraction.
How Should Mineral Salts Be Consumed?
Adequate quantities of each are needed. Here is how to obtain them.
Mineral Salt Supplements
The option mineral supplementation includes tablets, capsules, liquid ampoules and powders. Choose according to needs, preferences and convenience at home, cycling or running.
Suggested Daily Quantities
Requirements vary between athletes, but these general amounts provide a guide.
Calcium: 900-1000 mg daily
Chloride: 2300 mg daily
Iron: 9-19 mg daily
Fluoride: 3-4 mg daily
Phosphorus: 700-800 mg daily
Iodine: 150 mcg daily
Magnesium: 300-350 mg daily
Potassium: 3500 mg daily
Sodium: 1500 mg daily
A professional can assess your specific needs.
Mineral Salts and Performance
Their performance importance includes maintaining fluid balance so cells preserve homeostasis and function optimally.
During exercise, we lose water and sodium and potassium. In short activities (< 1 h), electrolyte supplements are generally unnecessary: existing stores suffice and losses can be replaced through food. During longer activities or conditions favouring sweating and dehydration, electrolyte replacement matters more. During exercise, replacing fluid losses without appropriate electrolytes may contribute to cramps or hyponatraemia and associated risks.
Also consider minerals during post-exercise rehydration when electrolyte losses and dehydration occurred. Replacement drinks can hydrate and restore electrolytes.
Mineral Salts in Recovery
A recovery drink after dehydrating activity may benefit from mineral salts to replace losses alongside fluid.
Must Athletes Consume Mineral Salts?
For endurance athletes doing prolonged exercise, adequate replacement matters: fluid alone can contribute to cramps or hyponatraemia. Mild cramps or hyponatraemia impair performance, while severe hyponatraemia can cause brain swelling.
If planning prolonged exercise and unsure about hydration and electrolyte replacement, explore our subscriptions. Our sports nutritionists can help plan your strategy and during-exercise fuelling.
