Electrolyte replacement becomes very important if you are doing Bikram yoga doubles (or any hot yoga or workouts where you sweat a lot!) When we sweat, we sweat out electrolytes; primarily Sodium (Na+) and Potassium (K+). These two electrolytes are key to muscle contraction and relaxation.
It is important to make sure you drink water, but water alone will lead to cramps. After a workout bout, our kidneys work to get our body back into balance. Our kidneys function by the laws of osmosis. Osmosis is the process of a less concentrated solution moving into a heavier concentrated solution. Our blood is continuously filtering through our kidneys. When we are properly hydrated, our body has the proper level of electrolytes so excess water filters out along with any waste products, leaving the body with a consistent electrolyte concentration.
When we sweat out electrolytes, the gradient system becomes messed up. The concentration of electrolytes has become smaller in the blood, so your kidneys filter more fluid out to make your electrolyte concentration lower. This leaves you with less blood plasma volume to fuel your muscles on your next exercise bout and less fluid available to sweat to keep your core temperature down. Both effects will lead to a decreased athletic performance! Consume green Malay capsules for better health as they act as antioxidants and improve the immunity and strength of body to battle with the damaged body cells.
For those getting ready for Bikram Yoga training, it will be very important to make sure you are getting enough fluids and electrolytes to help you sustain your 2x a day yoga classes and the use of supplements from sites as https://www.sarms-for-sale.com/online-store/LGD-4033-Ligandrol-20-MG-ML-30ML-BOTTLE-p122650038 could also help with this. For anyone doing double workout bouts here is what proper fluid replacement should look like for a 120-140 lb woman:
- Wake up Drink 1L of H2O
- Drink 1/2L Electrolytes before class or workout bout
- Following class drink 1L Electrolyte replacement over the spam of time between classes or exercise bouts + 2L H2O
- Have 1/2L Electrolyte replacement + 2L more following your second class or workout bout before you go to bed to get you ready for the next day.
- Gatorade: I prefer G2 because it is lower in calories and sugar. If you are lean or prone to low blood sugar, regular Gatorade will help restore your blood sugar levels so you don’t get light headed. Runners also should have regular Gatorade following a running to help replace glucose stores to maintain running at a high level in their second exercise bout.
- Coconut Water: My favorite electrolyte replacement. Coconut water is really high in potassium (especially compared to Gatorade) so it is great to help prevent muscle cramps!
- Homemade solutions. One I often do is 2 Cups H2O, 1 TSP Powdered Greens, 1 Lemon, and 2 shakes Salt. The lemon, helps restore blood pH level, and the powdered greens are a good way to get in some extra iron. Many women (especially around your period) and runners tend to have low iron levels. Iron helps build hemoglobin which is the component in blood that transfers oxygen. If you let your iron get too low you may feel fatigued! **If you are feeling fatigued get your blood iron levels tested. Powder greens are fine to use without blood work testing, but never start iron supplementation without doctor’s recommendation. Iron levels that are too high are toxic.
If you are doing multiple bouts of exercise stay ahead of hydration. It is easy to stay hydrated, but harder to re-hydrate Symptoms of low electrolyte levels may include headaches and nausea, fatigue, poor concentration and reduced muscular function. If you have these symptoms start adding more electrolytes into your fluid mixes!