When looking to make weight fighters use an array of tricks from sweat suits, saunas, hours of cardio or even hot salt baths. And whilst these may be effective in helping to reach weight, they aren’t exactly conducive to improving sports performance due to its effect on the body’s electrolyte balance. Here we explain what electrolytes are and how they are affected by the various cutting techniques used.

So what exactly are electrolytes? Essentially they’re minerals that, once dissolved in water, break into smaller, electrically charged particles called ions.

The major electrolytes in the body are; Sodium (Na+) Potassium (K+) Chloride (Cl-) Calcium (Ca2+) Magnesium (Mg2+) Bicarbonate (HCO3-) Phosphate (PO42-) and Sulfate (SO42-.) They are present wherever there's water in your body (so blood, cells and cell surroundings) and their primary functions are to regulate your body's fluids, help to maintain a healthy blood pH balance and create the electrical impulses essential to all aspects of physical activity, from basic cell function to complex neuromuscular interactions that are needed for athletic performance.

They do this by ensuring your cells (especially the cells of the heart, nerves and muscles) maintain their voltages across their cell membranes to carry electrical impulses (nerve impulses, muscle contractions) across themselves and to other cells. However, in order to do this properly, the body must contain a proper electrolyte balance inside and outside of your cells, so they can efficiently transport water to and from the body’s major systems. (Electrolytes basically work via a technique called “osmosis,” which is the transport of fluids from one cell to another.)

Now if your body contains too many electrolytes, the kidneys will quickly flush out the unneeded ones since your salt levels are regulated by your anti-diuretic aldosterone and parathyroid hormones. However, it’s when your electrolyte content is low when you need to worry.

This can happen when you exercise heavily or (in the case of those fighters looking to make weight) when you are using saunas, sweat suits and other methods to reduce the water content in the body, since you lose a lot of electrolytes (particularly sodium and potassium) when sweating.

When this happens the electrical impulses signalling your muscles to contract during a fight become less efficient which in turn affects performance, or in the extreme case that they become really low, the body begins to shut down completely and fighters need to get to a hospital as quickly as possible.

Regarding sports performance, a study conducted at the Human Performance Laboratory in New Delhi was designed to investigate the effect of carbohydrate-electrolyte supplementation on the sports performance and cardiovascular status of elite level athletes during exercise and recovery. Subjects performed an exercise test at 70% of their maximum work rate for 60 minutes; one group was given a carbohydrate-electrolyte drink both during and after exercise, whilst the other group received nothing.

Performance time and heart rate were noted and blood samples were collected for the analysis of glucose and lactate levels. Results found that the group that consumed the carbohydrate-electrolyte drink saw an improvement in total endurance time, heart rate responses and blood lactate during exercise, as well as a significant improvement in cardiovascular responses, blood glucose and lactate removal after exercise as well. The study concluded ‘carbohydrate-electrolyte drink can increase endurance performance as well as enhance lactate removal and thereby delaying the onset of fatigue.’ (G.L. Khanna and I. Manna, 2005.)

So how do you ensure you’re body has sufficient electrolytes before, during and after a fight or training. One way is to consume specially formulated isotonic sports drinks, such as MP MAX® ONE Isotonic. As well as containing 3 different types of carbohydrate sources to provide an energy boost, it also has a great electrolyte content to ensure you replace those lost through sweating during exercise (therefore reducing the likelihood of cramping, heat stress or premature fatigue).

Alternatively you can buy the electrolytes separate and add them to your preferred sports drink. Electrolyte powder is usually made up of sodium, potassium, calcium and magnesium, the essential electrolytes needed to avoid cramp and dehydration whilst maintaining mental clarity and the ability to perform repetitive myofibril contractions.

References:

G.L. Khanna & I. Manna (2004) ‘Supplementary effect of carbohydrate-electrolyte drink on sports performance, lactate removal & cardiovascular response of athletes’ Indian J Med Res 121, May 2005, pp 665-669

Sanders B, Noakes TD, Dennis SC (2001) ‘Sodium replacement and fluid shifts during prolonged exercise in humans’. European Journal of Applied Physiology; 84 : 419-25.

Rehrer NJ (2001) ‘Fluid and electrolyte balance in ultra-endurance sport’ Sports Medical; 31 : 701-15.

Clapp AJ, Bishop PA, Smith JF, Mansfield ER (2000) ‘Effects of carbohydrate-electrolyte content of beverages on voluntary hydration in a simulated industrial environment.’ Am Indus Hyg Assoc J; 61 : 692-9.

Chryssanthopoulos C, Williams C, Nowitz A (2002) ‘Influence of a carbohydrate-electrolyte solution ingested during running on muscle glycogen utilisation in fed humans.’ Int J Sports Med; 23 : 279-84.

Fallowfield JL, Williams C, Singh R (1995) ‘ The influence of ingesting a carbohydrate-electrolyte beverage during 4 hours of recovery on subsequent endurance capacity.’ Int J Sports Nutr; 5 : 285-99.

Bilzon JL, Allsopp AJ, Williams C (2000) ‘Short-term recovery from prolonged constant pace running in a warm environment: the effectiveness of a carbohydrate-electrolyte solution.’ Eur J Appl Physiol; 82 : 305-12.

Gisolfi CV (1983) ‘Water and electrolyte metabolism during exercise’. In: Fox EL, editor. Nutrient utilization during exercise. Columbus: Ross Laboratories; p. 21-5.