Category: Nutrition

Electrolytes play a critical role in keeping senior endurance athletes hydrated. These elements and simple chemical compounds make sure the water we consume is available to support key bodily functions.

Hydration Is Vital To Triathlon Training and Racing

The Senior Triathletes post, What Masters Athletes Need To Know About Nutrition, includes the following statement:

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

Many of the senior triathletes whose experiences are described in Our Stories have provided firsthand evidence of the importance of hydration. Pat Hawks, for example, has seen the terrible consequences of becoming dehydrated in other triathletes. For this reason, she has become a stickler about staying hydrated, especially during hard exercise and races. To make sure she has adequate electrolytes, she often drinks coconut water because of its potassium content.

When Steve Stewart forgot to follow his hydration plan during IRONMAN Wisconsin 2021, he became dehydrated and eventually dropped out of the race. Laurent Labbe had a similar experience.

More recently, I learned that dehydration can be a trigger for the heart condition atrial fibrillation (Afib) and can lead to increased blood pressure.

Why Is Dehydration During Strenuous Exercise A Problem?

Each of our trillions of cells requires fluid to maintain their shape and to perform their function. Related to physical exercise accompanying triathlon and other multi-sport endurance training and racing, these functions include:

• Cellular respiration involving breakdown of glucose to produce energy as adenosine triphosphate (ATP). This process produces carbon dioxide (CO₂) as a waste product. Dehydration can, therefore, lead to reduced energy.
• Protein metabolism in which amino acids are broken down, making them available for various bodily functions. This process produces nitrogen-containing waste, such as ammonia. The cells also convert ammonia into less toxic compounds which are eliminated by the kidneys after being removed from the cell.
• Lipid metabolism breaks down fats (lipids) to produce energy. This process can generate waste products, such as ketones.
• DNA and RNA turnover and repair. These processes have a unique set of waste products, some of which are recycled or converted to other molecules.
• Cells are also responsible for neutralizing and eliminating toxins or certain foreign substances. There may be waste products within the cell from efforts to deal with the toxins.

As you can see, we have a lot going on within our bodies and it’s happening 24/7. But these processes can only occur properly if we have fed and hydrated our bodies correctly.

Did You Know You Can Become Dehydrated Even While Drinking Water?

Yes, you may become dehydrated at a cellular level even if you are drinking water. Cellular dehydration occurs when there is an imbalance between the water entering and leaving the cells. This leads to a decrease in the overall water content within the cells.

Even for a seemingly healthy person, an imbalance or loss of electrolytes will contribute to cellular dehydration, despite adequate water intake.

How Do Electrolytes Contribute to Cellular Hydration?

According to information in What Is Hydration on a Cellular Level and Why Is It Important?, electrolytes such as sodium, potassium, chloride, calcium, magnesium, phosphate, and bicarbonate play a vital role in maintaining the balance of fluids within and around cells.

“Taking in enough fluid is the first step to achieving cellular hydration. Your cell membranes are highly permeable to water (meaning they permit water to pass through them), and water follows osmotic gradients. Osmotic gradients are generated when the concentration of solutes, such as sodium, is higher on one side of the membrane than the other.

“In the context of your cells, this means if you don’t have enough water circulating through your body, water will be drawn from the inside of the cells due to increased osmotic pressure — causing those cells to shrink. When your body contains enough water, this lowers the concentration of solutes in your body fluids, which allows more water to move inside of the cells and restore their shape.”

Electrolytes, a subset of the broader category of solutes, are essential to hydration. These minerals carry an electric charge and help maintain various physiological functions in the body. If there is an imbalance in electrolytes, especially sodium, cellular dehydration occurs. For the endurance athlete, proper electrolyte balance is necessary for optimal muscle contractions, nerve function, and overall cellular function.

How To Stay Hydrated At A Cellular Level

Sweating is the body’s natural mechanism for cooling during exercise. Sweating not only releases water but also essential electrolytes. This is one reason why we can become functionally dehydrated during longer training sessions or races. Even mild dehydration leads to fatigue, reduced endurance, and impaired concentration as energy production wanes and waste products build up inside cells. The latter is believed to be one cause of muscle cramps.

Staying hydrated at a cellular level involves diligence but not necessarily great expense. Not only does being hydrated help us perform at our best, it aids in recovery between workouts. Replenishing fluids lost during strenuous activity helps the body repair damaged tissue, remove waste products, and restore a state of balance. By staying hydrated, we can maintain our energy levels and perform at our best.

Here are the actions we should take to ensure proper hydration at a cellular level.

Choose Electrolyte-Rich Foods

According to Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes, here are nine foods and drinks easy to find at the store AND natural sources of electrolytes.

• Bananas
• Greek yogurt
• Spinach
• Watermelon
• Oats
• Avocado
• Lemon juice
• Coconut water
• Sea salt (see below for more about this)

Drink Water Throughout The Day

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

To help you set a daily goal, consider this calculator for daily water intake. Remember that coffee and tea, in moderation, are legitimate sources of water. So, are many foods.

According to What Masters Athletes Need To Know About Nutrition:

“It is helpful to remember that water can come in many forms. These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. Registered nutritionist and chef Ian Harris points out that ‘vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over ninety percent water’. In addition, ‘melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.’ Many other commonly available fruits contain over 80 percent water.”

Since it takes time for our body to absorb and distribute water we ingest, sipping water throughout the day is more effective than downing a day’s volume in one or two sittings.

Add Electrolytes To Your Water

Individuals engaged in strenuous physical activity, especially those who sweat a lot, may need to replenish electrolytes during exercise to support optimal hydration.

There are many sports drinks and additives to water aimed at supplying the much needed electrolytes. If you sweat a lot during an extended period, such as during hard exercise, you will likely benefit from adding electrolytes.

While doing research for this post, I came across an idea for improving hydration, one which I have started to evaluate. This low-cost solution, called Himalayan Salt Sole, involves adding a teaspoon of water saturated with dissolved pink Himalayan Sea Salt. The link will take you to the recipe.

I am also monitoring my blood pressure as part of the evaluation, expecting to see a reduction with improved hydration.

Pay Attention To Your Body

The main symptoms of dehydration are excessive thirst, dark urine, dizziness, and fatigue. Be sure to seek medical attention if these symptons persist.

Conclusions

Staying hydrated in the correct way, with water and electrolytes, gives our bodies the right fuel and ensures important systems continue working smoothly.

Whether we’re playing sports, running around, or just going about our day, water will help us feel good and stay healthy. However, we must also maintain the proper balance of electrolytes to be sure the water is getting into our cells, is being maintained at the proper level, and waste products generated within our cells are being removed.

Please Leave Your Questions and Comments Below

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During a Stryd “For the Love of Running” webinar, registered dietitian Sakiko Minagawa presented nutrition guidelines for endurance athletes. She identified the day-in, day-out nutrition needed for athletes, including masters triathletes, to perform at their highest levels.

What was almost comical, however, was the number of questions focused on race day nutrition.

I thought about this scene after the webinar. Most of us recognize the importance of daily nutrition. However, in truth, we spend more time investigating the latest dieting fad or fueling strategy while grabbing whatever is convenient for a meal.

“Eating well and being active” is a ‘one-two-punch’ for healthy living of older adults, according to the website Eat Right. In fact, what we eat before, during, and after training can be part of our competitive strategy as an athlete.

Nutrition is a key component to health and sports performance.

Sakiko Minagawa, MS, RDN, LD

For the masters endurance athlete, paying attention to nutrition is even more important than for the younger person. Changes to our bodies that occur with age make what we eat increasingly important.

How Our Bodies Changes With Age

As we age, we must change what we eat and drink, how we rest, and how we spend our leisure time and train for endurance sports like triathlon.

“People who did the equivalent of 30-40 minutes of jogging per day, five days a week showed biological markers of a person seven years younger.”

From a report cited in “Six Principles of Triathlon Training for Seniors“

How are we to change the way we eat, sleep, and play? By considering the most important changes to our bodies that occur with age.

Loss in lean body mass and bone mass

At around age 50, our skeletal muscles lose cells and become smaller and stiffer according to Dr. Vonda Wright in Masters Athletes: A Model for Healthy Aging. Without intervention, the reduced muscle mass and increased stiffness results in lower strength, reduced power, and more frequent muscle strains and joint pain.

Decrease in total calorie needs

Resting metabolic rate (RMR) is the energy (measured in calories) necessary for normal body functions such as heart rate, blood pressure, and body temperature.

Lean body mass (muscle) has a higher RMR than fat. Therefore, any loss of lean body mass, including that related to age, will reduce the calories required to maintain a given weight.

Decrease in nutrient absorption

For a significant portion of the senior population, age means reduced production of stomach acid. This may seem like a good thing given the barrage of advertising for medications to treat heartburn and acid reflux. However, less stomach acid can affect absorption of nutrients from food sources.

Decreasing absorption of nutrients, such as vitamin B12, vitamin D, calcium, iron and magnesium, affects bone health, blood pressure, and other metabolic processes.

How Age-Related Changes Affect Nutrition Needs of Masters Endurance Athletes

The changes with age explain why proper nutrition is one of six keys to triathlon training for seniors and even more critical to get right than for younger athletes.

The physiological changes mean that we need fewer (net of exercise) calories, higher amounts of protein, and greater amounts of key nutrients.

Sakiko Minagawa challenges us to do this by eating smarter and more efficiently. We must minimize so-called empty calories while consuming more nutrient-dense foods in the proper proportion.

Following are guidelines for older adults from government and private sources.

Nutrition for the General Population of Older Adults

In the United States, the Department of Health and Human Services and Department of Agriculture update dietary guidelines every five years based on the current nutrition science.

The greater number of people living longer has led to specific guidelines for older adults. MyPlate for Older Adults published by Tufts University is based on the 2015-2020 Dietary Guidelines for Americans but targeted to those age 65 and over. Check out their short, informative video with these recommendations and the following guidelines from nutrition professionals.

Greater amounts of protein

It is important to pay attention to protein intake, avoiding skimping. Muscles of older adults require greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes.

The current recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram (1.3 ounces per 100 pounds) of body weight per day for adults over 18, or about 65 grams (2.3 ounces) of protein for a 180-pound adult. Research suggests that adults over age 65 require greater amounts.

More anti-inflammatory foods

Fish oil (through fish, like salmon and sardines, and supplements) and certain plant (e.g. flaxseed) and nut-based oils (e.g. olive, avocado, and walnut) are recognized for their anti-inflammatory properties. According to sports nutritionist Dr. Nancy Clark, “healthy plant and fish oils provide a health-protective anti-inflammatory effect. Given that diseases of aging such as heart disease, diabetes, and arthritis are triggered by inflammation, consuming canola, olive, avocado, walnut, and fish oils that reduce inflammation are a wise choice.”

Vitamins and minerals

The reduced ability with age to absorb nutrients from food means that we need to eat foods higher in certain nutrients. Prioritize fruits and vegetables high in vitamin D (e.g. salmon, eggs, orange juice) and calcium (e.g. green leafy vegetables, broccoli), though balance is also important.

Hydration

Water is necessary for regulating body temperature, transporting nutrients throughout our bodies, lubricating joints, and other bodily processes. However, as we age, thirst becomes less reliable as an indicator of hydration level. With the less sensitive thirst response, we are more likely to become dehydrated and, therefore, need to pay more attention to staying hydrated.

It is helpful to remember that water can come in many forms. These include the obvious ones, including coffee, tea, milk, and soup. Water can also be consumed in fruits and vegetables. Registered nutritionist and chef Ian Harris points out that “vegetables such as celery, cucumber, iceberg lettuce, tomato and zucchini contain over ninety percent water”. In addition, “melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent.” Many other commonly available fruits contain over 80 percent water.

Watch your salt intake

According to registered dietitian Sally Kuzemchak, those over age 50 are more likely to be “salt sensitive”. We need to pay even greater attention to salt intake. However, you don’t have to forego taste. Herbs and spices make effective salt alternatives.

Supplements

Consuming a balanced diet with nutrient-rich foods such as whole grain, fruits, vegetables, protein, and dairy should be our first choice for nutrient needs, according to Sakiko Minagawa. However, given the importance of avoiding bone mass loss, active seniors may benefit from supplements such as protein powder, vitamin D, calcium, and/or a multivitamin to meet the nutrient needs not provided by food. Prior to taking supplements, review any plans with a dietitian and/or physician to avoid any potential negative consequences from overdosing or interactions between supplements and medications.

Choose Organic for These Fruits and Vegetables

The fruits and vegetables in the table below quickly absorb herbicides and pesticides. Therefore, it is best to choose organically farmed forms of these whenever possible.

Strawberries	Spinach	Kale, collard & mustard greens
Nectarines	Apples	Grapes
Bell & hot peppers	Cherries	Peaches
Pears	Celery	Tomatoes

Source: Dr. Livingood.com

More Nutrition Guidance for Masters Endurance Athletes

Active seniors, including triathletes, need even greater amounts of amino acids to achieve the same muscle-building effect that occurs in younger athletes. Dr. Nancy Clark recommends that the masters athlete consume 1.4 to 1.6 grams of protein per kilogram of body weight per day (0.6 to 0.7 gram per pound of body weight per day) spread throughout the day. This effectively means doubling the amount of protein recommended for the general population.

For a masters athlete who weighs 150 pounds (68 kg), this means 95 to 110 grams of protein per day. Distribute your protein intake throughout the day. Consuming 25 grams four times per day is a good goal.

In addition, the masters athlete should consume an additional 40 grams of protein after hard exercise for muscle repair and recovery as soon as possible after finishing the session. Think whey protein smoothie since whey protein is high in the amino acid leucine, which triggers muscle growth.

Some research also suggests potential benefits of protein consumption before sleep for overnight muscle protein synthesis. Sakiko Minagawa recommends foods such as Greek yogurt, cottage cheese, and milk which are great sources of protein as a pre-bedtime snack. These help with recovery and adapting to exercise training.

Stay hydrated

The active senior triathlete, especially one who sweats a lot during endurance training, needs to pay special attention to staying hydrated. Follow the guidelines for drinking healthy water-based beverages and eating fruits and vegetables high in water content. Pay attention to the color of your urine and consume enough water in whatever form so it is consistently light-colored.

While we need to avoid excessive salt intake, the endurance athlete needs to make sure he/she does not become electrolyte deficient during training, especially in high temperatures.

Meal Guidelines for Active Seniors

MyPlate for Older Adults provides the following guidelines:

• 50% of the plate should contain several servings of various colored fruits and vegetables. These can be fresh, frozen, or canned but look for low sodium and low added sugar varieties.
• 25% of the plate (at least three ounces) should contain whole-grain pasta, breads, cereals, or rice. These are important sources of nutrients and fiber.
• A serving of low-fat or fat-free dairy (milk, yogurt or cheese) fortified with vitamin D to provide protein and much needed nutrients.
• Vary protein choices with more fish, beans and peas (see the chart below), and milk. Many of these protein sources also contain significant amounts of important nutrients such as vitamin D and calcium.
• Consume plenty of fluid from sources such as water, coffee, tea, soups, and high water content fruits and vegetables.
• Oils used for salads or food preparation should be liquid oils.

Endurance athletes in training should adjust these guidelines to accommodate their special needs for higher protein intake, more water consumption, and additional vitamin D and calcium. “Kill two birds with one stone” by eating more fish such as swordfish, salmon, tuna; milk; yogurt; eggs; and cheese since these are good sources of both protein and vitamin D.

A Healthy and Surprisingly Good Tasting Recipe High in Protein and Fiber

Besides hummus, I had not found recipes with chickpeas that both my wife and I enjoyed. That changed with the following recipe from Bon Appétit.

If you make this recipe, share your thoughts in the Comment below.

Involving an Expert

Older athletes should avoid extreme or fad diets. However, you may be impatient to lose weight or increase athletic performance. Eating whole, unprocessed foods following the balanced, healthy eating patterns described in the USDA guidelines is best.

Consult a dietician for additional nutrition recommendations for your specific health and sports performance goals.

Acknowledgements

Thank you to Sakiko Minagawa, MS, RDN, LD for contributing to this post.

Share Your Questions and Comments

As an endurance athlete, what is the most important lesson about nutrition you have learned?

Comments: Please note that I review all comments before they are posted. You will be notified by email when your comment is approved. Even if you do not submit a comment, you may subscribe to be notified when a comment is published.

This post. originally published on April 7, 2020, was updated on September 19, 2023.