Salts and minerals for optimal performance

Whether you are running a marathon, cycling the Vätternrundan, or training for an Ironman, everyone sweats to some extent. The body sweats to cool itself down from the heat generated by physical activity. However, in doing so, you also lose salts/electrolytes/minerals through sweat. These help maintain normal muscle function and ensure that the body can absorb fluid and maintain fluid balance. 

Very many studies have, of course, examined the electrolyte balance in athletes, and there is really no strong consensus on whether supplementation of electrolytes during prolonged training is necessary. What research agrees on is that there is no downside to electrolyte replenishment, and there have been no reported cases of people feeling unwell or having issues from electrolyte replenishment during training. If anything, it is beneficial, at least during longer training sessions where sweating profusely occurs.

We would like to summarize it by saying that regular tap water works well as the primary fluid replacement during and after physical activity lasting up to an hour here in Sweden. However, additional supplementation of electrolytes and/or sports drinks may be beneficial during longer performances to maintain electrolyte balance in the body. These minerals have many roles where, for example, adding a little extra sodium can be positive to minimize fluid loss in urine during, for example, a marathon. 

Salts & minerals in Umaras products

Umaras sports drinks and gels contain a high dose of salts/electrolytes, and normally it is enough to just drink these to compensate for the loss of salts/electrolytes through sweating. However, if it is very hot outside, you are competing/training only on water and gels/bars, or if you know that you lose a lot of salts/electrolytes during physical activity, there may be a reason to use extra salt. For example, Umaras salt tablets U Salty.

Each tablet contains 250mg of sodium (10mmol corresponding to 2.5dl of sweat), which increases the salt content in your sports drink if you are a heavy sweater. The mineral levels are calculated to meet the mineral levels in the amount of sweat you produce. This also minimizes the risk of hyponatremia, which can occur if you drink too much fluid without adding salt, as you drain the body of the sodium that is present since sodium is lost through sweat while also diluting the amount of fluid in the body.

You can dissolve/crush the tablets in water/sports drink or swallow them as they are. The choice is yours, as they are neutral/salty in taste and can be mixed with most things. One tip is to crush the tablet before mixing it into the sports drink, so it dissolves better.

U Hydrate - electrolyte tablets in effervescent form correspond to 2 U Salty and are available in two refreshing flavors. Each U Hydrate tablet is mixed with 500ml of water and compensates for the salts in 500ml of sweat.

We also have U Bar Salty Caramel Peanut, an energy bar with a higher salt content. The amount of salt in the bar corresponds to the salt loss you experience through 3.5dl of sweat.