Who doesn’t want to enjoy the summer? A beer outside after the a good workout is almost as much a part of summer as the workout itself. Chilling in the sun, swimming in the pool, or partying and dancing into the morning hours in the evening. What most people don’t think about, especially in summer: the loss of minerals! First and foremost magnesium.
What Happens When We Sweat?
It is particularly important to compensate for fluid loss through sweat by drinking plenty of fluids. But the loss of minerals is also important with regular physical activity and can cause the body problems.
Under extreme conditions we lose up to 3 litres of liquid per hour!
The sweat production of the amateur athlete at mild temperatures averages about 1 liter per hour. Depending on the ambient temperature, the load intensity, and individual fluctuations, the quantity lost can exceed 3 liters per hour under extreme conditions.
This is especially true when exerting yourself outside! The more frequently the body is exposed to heat or physical activity, the better it adapts and produces more sweat.
Sweat consists mainly of water and the minerals dissolved in it. The main mineral in sweat is sodium, but potassium, calcium, magnesium and zinc are also lost through sweat. These micronutrients are particularly important for athletes: potassium, calcium and magnesium contribute to normal muscle function.
Alcohol and fitness don’t go together. This applies not only to the influence of alcohol on responsiveness or coordination, but also to performance.
A Swiss study by researchers at the University of Lausanne, for example, has shown that alcohol reduces subsequent performance even at low doses (0.18 per thousand on average) before exertion. More interesting is therefore the question of what effect alcoholic beverages have on the body and health after training. This is exactly the question New Zealand scientists have asked themselves and conducted a corresponding study.
Whether training, dancing, sunbathing, or just shopping, the summers heat can cause an extreme loss of minerals!
No regeneration of the muscles with additional alcohol consumption!
Even moderate amounts of alcohol after training significantly hinder muscle regeneration. That’s also what Matt Barns from Massey University says. “I would therefore recommend anyone who takes their sport seriously to refrain from alcohol after training, after a game, or during the recovery phase.
Potassium, calcium, magnesium and zinc, on the other hand, are taken in too small quantities by many. Therefore, especially athletes should pay attention to a sufficient supply. Calcium and, to a lesser extent, magnesium intake can be increased with good mineral water.
However, potassium is only slightly contained in mineral water. As further sources of calcium, magnesium and especially potassium, fresh plant foods such as vegetables, potatoes, fruit, herbs, nuts and seeds should therefore be consumed. Vegetables and fruit should be part of every meal, nuts are very suitable as a snack.
Often, however, this is not enough to cover the demand, especially in the hot season. Here one should consider supplementing the diet with high quality minerals.
We recommend a targeted supply of minerals when training in summer or when celebrating in the heat. This is especially true if drinking alcohol.Â
