Electrolytes - did you know?

Just a few facts about electrolytes and heat acclimatisation

This theme continues as I have to confess I am quite obsessed with electrolytes and heat acclimatisation during exercise since having moved to Cyprus.

 

The amount of sodium lost in sweat is not very much, unless sweating is extreme.  Exercising in high temperatures, or sustaining hard exercise for a prolonged amount of time can lead to excessive amounts of water loss through sweating.  Usually, there is a mechanism that maintains the correct concentration of sodium and potassium in the body. 

 

If excessive sweating continues through being continually exposed to high temperatures, acclimatisation occurs.  This can take anything from 7 to 10 days.  The amount of salts lost in your sweat finally reduces and your need for supplementation may be somewhat reduced. 

 

Also note, if you are unwell, or have a condition that leads to water loss through loose stools, the sodium in the gastric juices and potassium in the pancreatic and intestinal juice can be lost in large amounts and this will lead to an electrolyte imbalance.

 



Electrolytes and the main job they do



Heat acclimatisation facts

• Athletes with a high VO2 max (maximal aerobic power), will acclimatise to higher temperatures faster.

• Sleep deprivation reduces ones heat tolerances.

• Acclimatisation can reduce after a few days, or weeks of inactivity.

• Athletes with a high VO2 max will de-acclimatise slower than less fit counterparts

 

So, there's food for thought...I hope this helps your training.  Don't forget to check out my previous blogs on electrolytes/heat illnesses and sweating.

 

That's all from me for now, good bye from your dedicated Sports Massage Therapist. 

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers.

When goosebumps get you on your hot run

Have you ever trained so hard in the heat that you've experienced the strangest of symptoms?  With the heat and humidity upon us here in Cyprus, I thought that I would put my Sports First Aider hat on and give you the low down on how the heat may impact the body.

Did you know that there is heat exhaustion and heat stroke?  They are quite different conditions and the latter is the more evil....

 

 

What is Heat exhaustion?

It is caused by salt and water loss from the body caused by sweating excessively.  It comes on slow and gets those of us not used to training in the heat and humidity.  If you have been unwell with sickness or diarrhoea, be careful as you are more likely to suffer from heat exhaustion. 

 

How to treat it?

• Electrolytes with fluids (our favourite is Micromania's High 5)

• Cool down (sit in shade, poor water on your head, remove any extra clothing)

• Get medical help if the symptoms don't subside fairly quickly

 

What is heat stroke?

The thermostat in the brain fails and you lose the ability to regulate your body temperature. Long exposure to hot conditions often bring this on. It can follow on from heat exhaustion when sweating stops and the body loses its ability to cool itself down. It can come on very fast. Goosebumps can often follow, as your body just can't tell what the temperature is!

 

How to treat it?

•  The aim is to lower the body's temperature asap - fan, sponge with cold water, or even poor cold water over the casualty

• Get urgent medical help

 

How can I tell them apart?

Heat exhaustion                                                                                                          Heat stroke

Comes on slow                                                                                                  Comes on  very fast

Sweating, pale, clammy skin                                                                         Hot, flushed, dry skin

Cramps                                                                                                                                               

Rapid, weakening pulse and breathing                                                       Full bounding pulse

                                                                                                       Body temperature above 40 deg

                                                                                                                                     Restlessness

                                                                                                   Deterioration in level of response

                                                                                                                                            Collapse

 

An alarming reality about Heat Stroke

 

For those of us who love to run the trails in the blistering heat and humidity, it is imperative to know when you're beat. It is important to run with others so that you have help if necessary and so that someone can point out when you are beat, even if you think you're not. I have been guilty of the latter and vaguely remember insisting that I was okay to continue running, even though I had to dive for shade under the smallest of bushes every few meters, whilst breathing like Darth Vader, feeling so restless and collapsing on thorns and prickles. 

 

 

Tips

• Acclimatise to the heat/humidity

• Be more gentle with yourself if you have been unwell

• Wear a light coloured technical cap and wet it if you have to

• Wear appropriate technical clothing

• Start earlier when it is cooler

• Listen to your body - are you beat?

• Have adequate electrolytes and fluids

• Make sure you've been eating and drinking appropriately on the build up to your run

• Slow down if necessary

• Do a first aid course and become more aware

• Run with a Club who has the necessary experience to spot the warning signs

• Train appropriately and the sky is the limit

That's all from me, your dedicated Sports Massage Therapist, for now...speak again soon and safe training!

 

P.S. Don't forget to sign up the Limassol Sports Massage website for tips, updates and special offers. 

Did you know about nature's muscle cramping helpers?

There are a number of natural remedies for helping to deal with muscle cramps.

Foods that will help:

• Coconut water (the MOST recommended)
• Bananas are great as they have a high Potassium content
• B vitamins from wheat flour, vegetables, fresh and dried fruit, porridge, potatoes and yeast extract
• Calcium found in broccoli and spinach
• Mustard and pickle juice because they contain acetic acid
• Turmeric due to its anti-inflammatory properties
• Apple cider vinegar because it has potassium content

Other things to try:

• Epsom salt soak in the bath
• Keep hydrated
• Warm shower or bath to relax muscles
• Light and gentle massage
• Gentle stretches
• Take electrolytes as needed (see Blog 5 Facts for Muscle Cramping)
• Deep breathing (if the cramps are brought on by shallow breaths)
• Temporarily reduce activity if onset occurred during strenuous burst

Turmeric powder

My favourite Cider Vinegar

Like what you read? Sign up for the Limassol Sports Massage website for extra tips and special offers?



That's all for now from your dedicated Sports Massage Therapist

5 facts for Muscle Cramps

1. Cramp is the involuntary contraction of muscles

 

2. Common cramp sites are:

• Gastrocnemius

• Quads

• Hamstrings

• Abdomen

• feet

• hands

...but, it depends on what activity you are doing!

 

3. Cramp is thought to be caused by lack of oxygen to the muscles, lack of water, or lack of salt (electrolytes)

 

4. Deep breaths, adequate hydration and correct electrolyte balance can help to alleviate cramps

 

5. Gentle stretching and very light massage manipulations can help to reduce the problem

 

Cramps can dramatically impact your performance

 

During my Sports Massage in the Field work at the Cyprus Ultra, the most muscles one person had in spasm at one time were 3!

 

The electrolyte preparation that I enjoy using is High 5 and it is available in Limassol from Micromania. Whether you are active in sports, or dealing with life in extremely hot temperatures, these are highly recommended.

 

Like what you read? Sign up for the Limassol Sports Massage website for extra tips and special offers?

 

That's all for now from your dedicated Sports Massage Therapist