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Gymnastics and Yoga

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Why gym and yoga athletes need electrolytes:

As anyone who has taken a hot yoga class can attest, sweat rates in yogis can be quite high, with research suggesting that over the course of a 60-minute class, an athlete can lose up to 2.2 percent of his or her body weight in fluid losses. Additionally, athletes often underestimate the extent of their sweat loss and do not take proper precautions to rehydrate, potentially hampering performance. 

Beyond water, five electrolytes in particular play a pivotal role in maintaining normal human muscle function: sodium, potassium, magnesium, calcium, and chloride. A shortage of any of these electrolytes will affect athletic performance through a range a subtle to serious side effects, including fatigue, cramping and weakness. Because electrolytes are crucial nervous system functionality, proper hydration is essential for healthy muscle contraction and relaxation: When the nerves cannot adequately communicate with the muscles due to low electrolyte levels, cramping can result. 

Sweat typically has about 1000 mg sodium/liter, but a typical sports drink has 440 mg sodium/liter. If, during the course of training, you ingest nothing but sports drinks (or worse, water), you will be under-consuming the electrolytes you need to maintain a proper balance, as described above. Many sports drinks also do not address any form of supplementation of the other key electrolytes, potentially causing yet further cramping and muscle issues.

How SaltStick can help you improve your performance:

What is lost in sweat should be replaced by your electrolyte capsules in a quantity and form which your body can absorb. SaltStick® Caps have been formulated to provide your body with a balanced electrolyte content in the suggested serving of 1 capsule per 30-60 minutes. Two SaltStick Caps in an hour equate to 430 mg sodium, 126 mg potassium, 22 mg magnesium, and 44 mg calcium per hour: The ideal ratio to keep you moving.

Put it into practice: For gym and yoga athletes who expect to lose a moderate amount of sweat (a one-hour gymnastics practice; a one-hour yoga session in moderate temperatures), we suggest taking one SaltStick Capsule after the workout ends, to aid with recovery. For athletes expecting heavy sweat rates (a 60- to 90-minute hot yoga session, or athletes who are naturally-heavy sweaters), we suggest taking two to three SaltStick Capsules — one or two before the workout and one after the workout ends. In all cases, athletes should drink water throughout. In very hot conditions or for extended workouts, consuming SaltStick products during the session may be helpful as well.

Ultimately, your unique needs will be determined by personal ability, your physiology, the temperature of the workout environment and the duration of the workout. For a complete usage guide, click here

What other athletes say about SaltStick products:

“I take hot yoga and was getting very nauseous or light headed during class. I realized I needed electrolytes to replace what I was loosing through all the sweating in class. I didn’t like all the dyes and sugar most sports drinks contained and they were very costly to drink daily. Plus drinking all that liquid before class makes it hard to do the yoga moves. Now I take just one SaltStick capsule immediately before class and I’m good to go! No more nausea, or feeling light headed. Problem solved!” — Amazon User Christina. Get the full review here.

“I love these tablets. I take them prior to long runs, especially on hot days, and carry some with me to take during the run as well. When I don’t take them or don’t take more during my run, I can tell a significant difference in how my body feels, how fatigued I am.” — Amazon User Ellen McCraken. Get the full review here.

“I love SaltStick because it taste great, and dissolves so easily and leaves no mess. SaltStick also sits well in the stomach and is easy to digest, therefore making the experience of taking the product easy.” — SaltStick-sponsored athlete Bryan Morseman. Read about Bryan here.

Learn more about how SaltStick can help you improve your performance by reading the following blog posts:

Our Athletes

SaltStick is proud to sponsor top athletes in the fields of triathlon, running, cycling, tennis and more. We are inspired by our athletes and admire the hard work and time they have dedicated to achieving success. To learn more about how SaltStick helps each athlete, please click on the profiles below.

Alison Stiegler jiu jitsu

Alison Stiegler | US

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Alison Stiegler is ranked #1 in UAEJJF in the USA and North America, and #8 in the world for blue belts.


Michelle Barton | US

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Michelle Barton is a professional runner specializing in the ultra-distance. To date, she has won more than 70 races, many of them in the ultra distance.

Sean Fontana

Sean Fontana | GB

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Sean Fontanta works toward his goal of making the European, Commonwealth, World and Olympic championships, racing the 10,000-meter distance. 

The SaltStick blog is a source for additional information about SaltStick products as it relates nutrition, training, athletic endeavors, and other healthy pursuits. Our “In Depth Article” section lists the blog posts we think are helpful to athletes.

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