Electrolytes : mineral salts for hydration
IntensityMineral ions (sodium, potassium, magnesium, chloride) lost through sweat, essential for muscle contraction and fluid balance.
Electrolytes are charged ions that play a key role in muscle contraction, nerve transmission, and fluid balance. Sodium is most important in endurance: excessive loss (>1 g/h in heat) causes hyponatremia and cramps. In Ironman, replacing 500-1000 mg of sodium per hour via isotonic drinks, salt capsules, or electrolyte gels is standard practice. Potassium (bananas, sports drinks) and magnesium round out the strategy. Hydration alone without electrolytes in long-distance racing can be dangerous.
In TriPaced:
In TriPaced, hydration advice integrates electrolytes for sessions over 2 hours. The strategy is adapted to the estimated heat on race day.
Source Maughan R.J. et al., 2018 : IOC consensus statement - Dietary supplements and the high-performance athlete (Br J Sports Med)