Ensuring proper hydration during exercise is essential to guarantee optimal physical and mental performance and facilitate recovery after training (minimising its time), especially in hot environments and prolonged exercises (1). During exercise, temperature and metabolism control takes place (control of blood pressure, cardiovascular effort, maintenance of an active muscular metabolism, etc.) through sweating (2), which results in significant loss of water, but also of salt (sodium and chlorine), as well as lower losses of potassium, calcium, magnesium, iron and other minerals (3). A decrease in body water content below normal levels (dehydration) causes changes in cardiovascular, thermoregulatory, metabolic, and even central nervous system functions. However, the direct contribution of water (hypotonic drinks) in such situations can reduce the blood concentration of salts, leading to certain renal and vascular stress and the development of hyponatremia (sodium deficiency). Losses in salts are also linked to the appearance of cramps and muscle pulls (4).
Thus, replacing the water and salts lost during exercise is the simplest and most effective way to ensure correct physiological functions for a good workout (5). It is therefore important for athletes to ensure hydration and a good supply of electrolytes (2,6). This is why the use of isotonic drinks that provide hydration while helping to minimise salt losses are highly recommended (7). This isotonic drink ensures not only effective hydration, but also provides sodium and potassium in optimal quantities for the proper functioning of the kidneys, small amounts of micronutrients required during intense physical exercise (3, 6).
SODIUM (in the form of chloride and sodium bicarbonate): A source of salt in sports drinks is critical, particularly in high sweating sports, since water with sodium and chlorine (salt) is essentially lost through sweat (6). Salt also favours the isotonicity of the beverage and contributes significantly to preventing hyponatremia associated with exercise. Hyponatremia occurs whenever sodium levels in the blood plasma fall below certain limits (130 mM/L) and can lead to encephalopathy and pulmonary oedema depending on the degree.
Sodium in the form of sodium bicarbonate also contributes to the control of blood pH, which can be altered during certain sports induced by metabolic changes (8). Thus, a source of sodium bicarbonate during exercise has been shown to have an ergogenic effect in both men and women, improving muscle performance and preventing fatigue in endurance sports, combat and high-intensity sports (cycling, running, swimming, rowing, etc.) (6, 8, 9).
POTASSIUM (in the form of potassium bicarbonate): While not to the same extent as sodium, plasma potassium levels tend to decrease during exercise (10). Potassium is essential for isotonicity, electrolyte balance, nerve transmission, and active transport mechanisms (6). A source of potassium in the form of bicarbonate also contributes to balancing the pH of the blood and it has been seen that its contribution in combination with sodium bicarbonate maximizes the ergogenic effect of both (11).
MANGANESE During intense exercise, oxidative stress is generated, controlled among others by a manganese-dependent cellular machinery (12). Low levels of manganese have also been associated with deficiencies in carbohydrate metabolism and loss of bone mass (3). Therefore, a certain amount of manganese is advisable for protection against oxidative stress induced by intense exercise (especially at the cardiac level) (13, 14), promoting adequate physical performance and favouring recovery (3).
COPPER: Copper is an essential component for various physiological reactions including energy metabolism processes and antioxidant systems, whose role becomes essential in situations of intense sports practice It also facilitates the absorption of free iron and blood haemoglobin, preventing anaemia and is very important in the development of cardiovascular and neuronal functions (3).
IRON: Iron is the trace mineral found in greatest quantity in the human body. Its main roles are the transport of oxygen both in blood (as part of haemoglobin complexes) and in muscle (myoglobin), and the functioning of the enzymes responsible for energy production. Maintaining oxygen transport and energy metabolism during exercise is essential. However, iron deficiencies are one of the most commonly observed in elite athletes (especially women), which can limit their work capacity and muscle function (3). In terms of iron deficiency, its supplementation has not only shown an improvement in blood biochemistry but also increases sports performance, reflecting an improvement in oxygen intake, better control of heart rate and a decrease in lactate concentration in the blood and muscle fatigue (6, 15).
ZINC: Zinc plays a fundamental role in different biological processes, including the growth and repair of muscle tissue, energy production and immune status. Zinc deficiency in elite athletes can lead to anorexia, significant loss of body mass, fatigue, loss of resistance, decreased cardio-respiratory functions and risk of osteoporosis (6, 15, 16). Elite athletes, particularly women, have an even higher risk of experiencing zinc deficiency situations (16), therefore making it advisable to adopt measures to ensure a minimum intake.
MAGNESIUM: Magnesium has key roles in various aspects of cellular metabolism (fat, carbohydrate and protein metabolism), as well as in neuromuscular, cardiovascular, immune system and hormonal functions. Magnesium deficiency hinders sustained sports performance, increasing oxygen requirements, the benefits of ensuring minimum requirements having been demonstrated (6, 15, 17).
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