What are electrolytes and why they are so important in sailing.

We often see many sports athletes and influencers nowadays using electrolyte tablets for hydration benefits in their drinks, however what do they do and are they for everyone and for every sport? Let’s find out whether they are useful to sport and how you may be able to add it into your training and racing in sailing.

What are electrolytes?

Electrolytes are essential minerals that help regulate bodily functions, including muscle contractions, nerve signalling, and fluid balance. The key electrolytes include:

• Sodium – Helps retain water and prevent dehydration.

• Potassium – Supports muscle function and prevents cramps.

• Magnesium – Aids in energy production and muscle relaxation.

• Calcium – Essential for bone strength and nerve function.

• Chloride – Works with sodium to balance fluids.

When we sweat, we lose electrolytes, and if they aren’t replenished, dehydration, muscle cramps, and fatigue can occur. This is especially important in sailing, where races and training sessions can last for hours in the sun and wind, increasing the risk of dehydration.

Choosing the right electrolyte supplements

With so many electrolyte tablets on the market, choosing the right one can be overwhelming. Here are key factors to consider:

• Sodium Content – If you sweat a lot or train in hot conditions, opt for a tablet with a higher sodium concentration to help retain water.

• Added Sugars – Some electrolyte drinks contain high amounts of sugar, which may not be necessary unless you're engaging in prolonged endurance activity.

• Caffeine – If you’re under 18 or sensitive to stimulants, avoid electrolyte drinks with caffeine, as they can cause dehydration and overstimulation.

If you are under 18 make sure you find the ones without caffeine due to the potential health risks associated with caffeine intake in children. There are options of electrolyte tablets without caffeine so suitable for junior sailing.

When to take electrolytes

• Before Sailing – A hydration boost before heading out on the water can help with endurance and prevent early fatigue.

• During Training/Races – If you're sailing for extended periods in hot conditions, sip on an electrolyte drink to maintain hydration levels.

• Post-Sailing Recovery – Replenishing lost minerals after sailing can aid in muscle recovery and reduce cramping.

• Dosage – Stick to the recommended serving. Overconsumption can lead to an imbalance, causing nausea or stomach discomfort.

Isotonic drinks vs electrolyte tablets

Isotonic drinks do have their uses as they do contain the required electrolytes which are lost through sweat as well as containing carbohydrates which support further energy release. They are designed for endurance sports where both energy and hydration are needed.

While they can be beneficial, they often contain more sugar than necessary for shorter sailing sessions. If you're looking for a low-sugar option, a simple electrolyte tablet mixed with water may be a better choice.

Final Thoughts

Electrolytes play a crucial role in maintaining hydration and performance in sailing. Choosing the right supplement, consuming it at the right times, and avoiding unnecessary additives can help you stay at your best on the water. If you're unsure, experiment with different brands (without affiliation) and see what works best for your body and sailing routine.

Stay hydrated, sail strong, and enjoy the journey!