After a sports session where you finish swimming, the first instinct is often to drink water. An essential gesture… but sometimes insufficient. By sweating, the body not only loses water: it also eliminates electrolytes, minerals essential for the proper functioning of the muscles, heart and nervous system.
Sodium, potassium, magnesium, calcium, chlorine, bicarbonate and even phosphate play a key role in hydration and muscle contraction. As the Spanish Academy of Nutrition and Dietetics reminds us, “When we sweat excessively, an electrolyte deficit can appear” And faster than you think. Hence the importance of adapting your diet after exercise.
Why are electrolytes so important?
Electrolytes are minerals present in the blood and various body fluids. According to specialists from the Hormolab 21 laboratory, they make it possible to maintain water balance, regulate blood pH and ensure the proper functioning of nerves and muscles.
During physical exertion, body temperature increases. To cool down, the body produces sweat, which contains both water… and electrolytes. If these losses are not compensated, they can disrupt the functioning of the body.
The signs of a deficit can be varied: unusual fatigue, muscle weakness, cramps, headaches, feeling of confusion or even palpitations. In the most severe cases, neurological disorders may also appear.
The 10 best foods to refuel after exercise
To promote good recovery, sports nutritionist Fernanda Reyes recommends favoring certain foods naturally rich in electrolytes.
- The banana is at the top of the list thanks to its richness in potassium, a mineral essential for the proper functioning of muscles and often recommended to limit cramps.
- The potatoespecially consumed with a slight pinch of salt, provides both potassium and sodium, two elements that help maintain water balance.
- The lawyer provides potassium, magnesium and good fats, useful for prolonging energy intake.
- Coconut water constitutes a natural alternative to recovery drinks thanks to its potassium and sodium content.
- The orange combines potassium, water and vitamin C, making it a particularly refreshing fruit after a session.
- Strawberries They also provide potassium as well as antioxidants, useful in combating oxidative stress caused by exercise.
- Very rich in water, watermelon effectively contributes to rehydration while providing potassium.
- Spinach contains magnesium, calcium and potassium, nutrients essential for muscle contraction and relaxation.
- Kale presents a similar nutritional profile, with an interesting contribution of calcium.
- Finally, the tomato completes this selection thanks to its richness in potassium and its high water content, ideal in a salad or vegetable juice after exercise.
Water alone is not always enough
For Fernanda Pérez, nutritionist, you should not only rely on water to recover effectively.
“Our bodies need minerals and electrolytes to retain water and really benefit from it”she explains.
His advice: accompany hydration with a suitable diet. Water with a squeeze of lemon and a small pinch of salt, a broth or an infusion can complete the intake, provided it is combined with foods rich in electrolytes such as a banana, a few tomatoes or a spinach salad.
A simple strategy that allows you to better compensate for losses linked to sweating and prepare the body for the next workout.
References
- Academia Española de Nutrition y Dietética. Recommendations on hydration and electrolytes after exercise.
- Hormolab 21. Role of electrolytes in fluid balance and muscle function.
- Fernanda Reyes, sports nutritionist (nutritional advice on foods rich in electrolytes).
- Fernanda Pérez, nutritionist (recommendations on rehydration after exercise).
- American College of Sports Medicine. Exercise and Fluid Replacement Position Stand (recommendations on hydration and electrolyte replacement after exercise).