If you ask us what are the benefits of consuming electrolyte powder during exercise, the first that comes to mind is that it hydrates us. Those who are more familiar with the subject, or are more experienced runners, could mention that in addition to hydrate, sports drinks provide us with energy, because of the carbohydrate content they have.

However, there are numerous benefits to consume electrolyte drinks during the year:

• Better Hydration: Re-hydration drink is effective to keep us hydrated because they contain minerals such as sodium that make it reach the bloodstream more quickly. These minerals also help regulate the amount of fluid that penetrates the muscle fibers and the amount that remains in the bloodstream, thus maintaining a balance between them.

• More energy: carbohydrate content of sports drinks help supply glucose to the bloodstream so that the muscles use that as a source of energy and thus preserve glycogen stores. For this, it is necessary that it be consumed at frequent intervals during the exercise or the race.

• Less muscle damage: During long-term workouts, in the first portion of them, the muscles get the energy from the glycogen reserves. However, later the muscle will resort to proteins as a source of energy. The protein is obtained from the same muscle tissue, causing muscle damage and fatigue. Ingesting sports drinks during prolonged exercise will prevent this damage from occurring, or occurring in a mild way, by supplying the muscles of carbohydrates that you can use as energy.

• Less perception of the levels of effort: The sensation of fatigue that we can experience during exercise is usually the body's reaction to an alarm generated by the nervous system before signals sent by the body. A low level of muscle and/or blood glycogen stores can cause that reaction. Electrolyte drink helps to maintain those levels and thus avoid the feeling of fatigue.

• Less suppression of the immune system: When the muscles begin to consume the protein found in muscle tissue, a substance called Cortisol is released. Cortisol, along with low levels of glycogen, produces immunosuppression in the corridor, putting it at risk of developing infections and preventing an adequate recovery process.

• Faster recovery: As discussed above, electrolyte supplement helps in reducing muscle damage (by preventing the muscle from using muscle protein as a source of energy) and also prevents the development of immunosuppression in the corridor. In this way, ingesting sports drinks during training or races will make the recovery process faster.

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