Ecdysterone & Turkesterone
Research reviewed: up until 03/2023
Ecdysterone & Turkesterone (Cyanotis arachnoidea / Ajuga turkestanica) is a dietary supplement with 37 published peer-reviewed studies involving 710 participants, researched for General, Research overview.
Evidence at a Glance
Strength is scored by study design, sample size, study type, and outcomes
General
ModerateResearch overview
ModerateResearch Visualised
Visual breakdown of the clinical data.
Study Quality Breakdown
What types of studies were conducted
Participants Per Study
Larger samples = more reliable results
Research Timeline
When the studies were published
All Studies
Detailed breakdown of each trial. Click to expand.
General
To compare the anabolic activity of phytoecdysteroids and steranabols (anabolic steroids). Specifically, ecdysterone and turkesterone were compared with methyandrostenediol (Anabol) and nerobol (Dianabol). The effect of phytoecdysteroids upon protein-anabolic processes were judged by changes in body weight and the weight of internal organs and skeletal muscles.
Study Type
Animal study (male rats)
Purpose
To compare the anabolic activity of phytoecdysteroids and steranabols (anabolic steroids). Specifically, ecdysterone and turkesterone were compared with methyandrostenediol (Anabol) and nerobol (Dianabol). The effect of phytoecdysteroids upon protein-anabolic processes were judged by changes in body weight and the weight of internal organs and skeletal muscles.
Dose
5 mg/kg/day of phytoecdysteroids for 10 days or 10 mg/kg/day of methylandrostenediol (Anabol) or nerobol (Dianabol) for 10 days.
Results
The results showed that the anabolic activity of phytoecdysteroids outperformed anabolic steroids. As visible in the table below, puberal and intact impuberal rodents experienced greater weight gain from turkesterone than from nerabol (Dianabol) and methylandrostenediol (Anabol). Ecdysterone also resulted in similar weight gain to the anabolic steroids, but not as much as turkesterone. These results are significant for several reasons: Anabol and Dianabol lead to artificial weight gain due to water retention, unlike turkesterone and ecdysterone. The phytoecdysteroids stimulated protein synthesis without adverse effects on the endocrine system.
To measure the effects of ecdysteroids (ecdysterone) on sports performance, body composition and serum hormone concentrations.
Study Type
Non-randomised placebo-controlled clinical trial
Purpose
To measure the effects of ecdysteroids (ecdysterone) on sports performance, body composition and serum hormone concentrations.
Dose
There were 4 study groups: 2 x 100mg capsules daily 8 x 100mg capsules daily Control: 2 x 100mg capsules without any resistance training Placebo
To elucidate the anabolic potency of ecdysterone in comparison to other known anabolic agents and to support the hypothesis of ERβ mediated action by in-silico modelling.
Study Type
Animal & cellular study
Purpose
To elucidate the anabolic potency of ecdysterone in comparison to other known anabolic agents and to support the hypothesis of ERβ mediated action by in-silico modelling.
Dose
5 mg/kg/day of phytoecdysteroids for 10 days or 10 mg/kg/day of methylandrostenediol (Anabol) or nerobol (Dianabol) for 10 days.
Results
In the rodent study, ecdysterone exhibited a strong hypertrophic effect on the fibre size of the soleus muscle that was found even stronger compared to dianabol (metandienone), trenbolox (estradienedione), and SARMS1, all administered in the same dose (5 mg/kg body weight, for 21 days). In the cellular study, ecdysterone (1 µM) induced a significant increase of the diameter of myotubes (a cell found in muscle fibres) comparable to dihydrotestosterone (1 µM) and IGF1 (Insulin-Like Growth Factor, 1.3 nM). Conclusion: The anabolic potency of the ecdysterone was comparable or even higher than the anabolic androgenic steroids, SARMs or IGF-1.
To study the mechanism of action of phytoecdysteroids in mammalian tissue.
Study Type
Cellular study
Purpose
To study the mechanism of action of phytoecdysteroids in mammalian tissue.
Results
In human primary myotubes (cells found in muscle fibres), phytoecdysteroids increased protein synthesis by up to 20%.
To evaluate whether phytoecdysteroids increase protein synthesis.
Study Type
Cellular study
Purpose
To evaluate whether phytoecdysteroids increase protein synthesis.
Results
20-hydroxyecdysone (ecdysterone), a common phytoecdysteroid in both insects and plants, increased protein synthesis in myotubes (cells found in muscle fibres) by up to 16%.
Research overview
To investigate the effects of sodium plus water on improving cardiovascular function and performance during cycling in the heat.
Study Type
Double-blind, randomised exercise trial
Purpose
To investigate the effects of sodium plus water on improving cardiovascular function and performance during cycling in the heat.
Dose
Control trial: 10 mL water per kg of body mass (approximately 773 mL) Moderate sodium concentration trial: 10 mL water per kg of body mass with an average 3640 mg of salt to result in a moderate concentration of sodium (82 mM sodium ions) High sodium concentration trial: 10 mL water per kg of body mass with an average of 7280 mg salt to result in a high concentration of sodium (164 mM sodium ions) Note: The salt dose was divided into six opaque gelatine capsules, each containing equal amounts of salt.
Participants
10 trained male cyclist with an average age of 33 years
Duration
The capsules were ingested with water in three equal boluses at -90, -75 and -60 min prior to the onset of exercise.
Results
The researchers observed that the amount of plasma (the liquid part of blood) in the body decreased after 120 minutes of exercise. The reduction in plasma volume was significantly less in the trials where participants ingested sodium (salt) along with water compared to water alone. The reduction in plasma volume was -11.9 ± 2.1%, in the moderate sodium trial and -9.8 ± 4.2% in the high sodium trial, while -16.4 ± 3.2% was observed in the control trial. Reduction in plasma volume refers to a decrease in the overall volume of fluid in the blood, which can occur due to various factors, such as dehydration, excessive sweating, or loss of fluid through other means. The results indicate that the ingestion of sodium plus water could be a potential intervention to counteract the reduction in plasma volume during exercise. In addition, participants who ingested salt demonstrated significantly maintained cardiac output (the amount of blood pumped by the heart per minute) at around 1.3 ± 1.4 litres per minute. The stroke volume (the amount of blood pumped by the heart with each beat) was also maintained at around 10 ± 11 millilitres per beat. In contrast, these cardiovascular parameters were lower in the control trial. Furthermore, participants in the salt trials were able to produce more power (measured in watts) during the time trial performance (cycling task). Ingesting salt improved time-trial performance by 7.4% compared to the control trial. The average power output in the salt trials was around 289 ± 42 watts, while in the control trial, it was around 269 ± 50 watts. Overall, the results suggest that ingesting salt along with water before exercise may help maintain higher plasma volume, improve cardiovascular function, and enhance cycling performance during dehydrating exercise in the heat.
To investigate the effects of sodium plus water on improving cardiovascular function and performance during cycling in the heat.
Study Type
Randomised, double-blind, controlled, clinical trial
Purpose
To investigate the effects of sodium plus water on improving cardiovascular function and performance during cycling in the heat.
Dose
Control trial: 10 mL water per kg of body mass (approximately 773 mL) Moderate sodium concentration trial: an average 3640 mg of salt to result in a moderate concentration of sodium (82 mM sodium ions) High sodium concentration trial: an average of 7280 mg salt to result in a high concentration of sodium (164 mM sodium ions)
Participants
10 trained male cyclist with an average age of 33 years
Duration
The capsules were ingested with water in three equal doses at -90, -75 and -60 min prior to the start of exercise.
Results
The researchers observed that drinking salt water before exercise significantly maintains blood fluid levels, supports heart function, and improves exercise performance in hot conditions.
To examine the effects of the administration of water or glucose-electrolyte solutions on exercise capacity and on the metabolic and cardiovascular response to exercise.
Study Type
Experimental trial
Purpose
To examine the effects of the administration of water or glucose-electrolyte solutions on exercise capacity and on the metabolic and cardiovascular response to exercise.
Dose
Isotonic glucose-electrolyte solution: 200 mmol/l glucose, 35 mmol/l sodium, 20 mmol/l potassium, 37 mmol/l chloride, 18 mmol/l bicarbonate Hypotonic glucose-electrolyte solution: 90 mmol/l glucose, 60 mmol/l sodium, 25 mmo/l potassium, 45 mmol/l chloride, 20 mmol/l citrate Controls: Distilled water or no oral fluids
Participants
12 healthy young men with an average age of 24 years
Results
The researchers observed that exercise endurance times were significantly longer when subjects consumed glucose-electrolyte drinks or water compared to the no-drink trial. The median (middle value in a dataset) exercise time was longest for the hypotonic glucose-electrolyte solution (110.3 min), followed by the isotonic solution (107.3 min), water (93.1 min), and no drink (80.7 min). However, when compared to water, only the isotonic solution treatment showed a significant difference, while the hypotonic solution did not, despite having a longer median exercise duration. At exhaustion, a significant treatment difference was found for the change in plasma volume (the volume of fluid in the blood that is composed of water, electrolytes, and proteins), with the greatest decrease (-6.7%) on the no-drink trial and the smallest decrease (-0.5%) on treatment with hypotonic drink. A decrease in plasma volume may occur if fluid losses through sweating are not adequately replaced. Thus the results suggest that consuming fluids, especially those containing glucose and electrolytes, may help maintain plasma volume during exercise. Significant treatment effects were also observed for heart rate, rectal temperature and serum osmolality (a measure of blood solute concentration, providing valuable insight into the body's fluid and electrolyte status).
To examine the effects of the administration of water or sugar-electrolyte solutions on exercise capacity and on the metabolic and cardiovascular response to exercise.
Study Type
Experimental trial
Purpose
To examine the effects of the administration of water or sugar-electrolyte solutions on exercise capacity and on the metabolic and cardiovascular response to exercise.
Dose
Isotonic solution: 200 mmol/l glucose, 35 mmol/l sodium, 20 mmol/l potassium, 37 mmol/l chloride, 18 mmol/l bicarbonate; Isotonic drinks typically provide more energy and electrolytes than a hypotonic drink but take longer to enter the bloodstream. Hypotonic solution: 90 mmol/l glucose, 60 mmol/l sodium, 25 mmo/l potassium, 45 mmol/l chloride, 20 mmol/l citrate; Hypotonic drinks are absorbed into the bloodstream at a faster rate for quick hydration and electrolyte release. Controls: Distilled water or no oral fluids
Participants
12 healthy young men with an average age of 24 years
Results
Researchers found that not drinking fluids led to the largest drop in blood plasma volume, causing dehydration and reduced exercise performance. Hypotonic drinks minimized this drop due to their quick hydration and electrolyte release. The study showed that drinking fluids significantly increased exercise endurance, with hypotonic drinks providing the longest endurance, followed by isotonic drinks, water, and no drink. While the isotonic drink significantly improved endurance over water, the hypotonic drink, despite leading to the longest exercise time, did not significantly outperform water due to its quick but less sustained hydration and energy balance.
To investigate the effects of an immediate pre-exercise sodium load on plasma volume (the liquid component of blood composed of water, electrolytes, and proteins), endurance performance, and thermoregulation (how the body maintains a steady internal temperature)
Study Type
Single-blind, two-treatment, randomised, experiment trial
Purpose
To investigate the effects of an immediate pre-exercise sodium load on plasma volume (the liquid component of blood composed of water, electrolytes, and proteins), endurance performance, and thermoregulation (how the body maintains a steady internal temperature)
Dose
163.7 mEq/L of sodium (equivalent to 3 g/L sodium chloride and 7.72 g/L sodium citrate), or placebo (no sodium, concentrated lemon flavoured beverage)
Participants
14 male recreational cyclists with an average age of 26 years
Duration
The beverage were divided into 3 equal portions and consumed at 15-min intervals
Results
The researchers observed a 3.1% significant increase in resting baseline plasma volume after sodium load intake, while 4.7% significant reduction was observed in the placebo. An increase in plasma volume after sodium intake signifies expanded fluid content in the blood's plasma component, contributing to improved hydration and potential influences on cardiovascular function and blood pressure regulation. Participants also achieved more total work in a 15-minute time trial after consuming the sodium load, covering a statistically significant longer distance, averaging 10.94 km in the sodium load condition compared to an average of 9.98 km in the placebo condition. No significant differences were observed for heart rate, core temperature, rate of perceived exertion or total body sweat rate. In summary, the researchers found that sodium load ingestion resulted in an expansion of pre-exercise plasma volumes, sustained plasma volumes during 15- and 30-minute exercises, and enhanced endurance performance in a time trial compared to the placebo, with no apparent compromise in thermoregulation.
To investigate the effects of drinking a sodium load before exercise on hydration, endurance performance, and thermoregulation (how the body maintains a steady internal temperature).
Study Type
Single-blind, two-treatment, randomised, experiment trial
Purpose
To investigate the effects of drinking a sodium load before exercise on hydration, endurance performance, and thermoregulation (how the body maintains a steady internal temperature).
Dose
163.7 mEq/L of sodium (equivalent to 3 g/L sodium chloride and 7.72 g/L sodium citrate), or placebo (no sodium, concentrated lemon flavoured beverage)
Participants
14 male recreational cyclists with an average age of 26 years
Duration
The beverage were divided into 3 equal portions and consumed at 15-min intervals
Results
The researchers observed that the participants taking a sodium supplement significantly improved hydration. In addition, participants demonstrated better performance in a 15-minute exercise test after taking sodium, covering an average distance of 10.94 km compared to 9.98 km with the placebo. No significant differences were observed for heart rate, temperature, rate of perceived exertion or total body sweat rate.
To investigate the effects of pre-exercise ingestion of a concentrated sodium beverage on plasma volume (the liquid component of blood composed of water, electrolytes, and proteins), physiological strain, and the endurance of moderately trained women cycling in warm conditions.
Study Type
Randomised, double-blind, crossover trial
Purpose
To investigate the effects of pre-exercise ingestion of a concentrated sodium beverage on plasma volume (the liquid component of blood composed of water, electrolytes, and proteins), physiological strain, and the endurance of moderately trained women cycling in warm conditions.
Dose
Low sodium beverage: 0.58 g/L of sodium chloride (10 mmol/L sodium) High sodium beverage: 7.72 g/L of sodium citrate and 4.5 g/L sodium chloride (163 mmol/L sodium) 1 h of low sodium or high sodium ingestion of 10 ml/kg body mass was given in seven equal portions, every 10 min with a 2-min walk every 20 min.
Participants
13 healthy female cyclists with an average age of 26 years
Duration
Experimental trials occurred on days 20 or 21 for an endogenous 28-day cycle and on days 18–20 (end of the third week of active pills/high-hormone phase) for a triphasic oral contraceptive pill-mediated menstrual cycle. Employed during the winter months of the southern hemisphere (June to September) to control for heat acclimatisation.
Results
The researchers observed that, after consuming the high-sodium beverage, participants were able to exercise for a significantly longer duration before reaching exhaustion (98.8 mins) compared to when consuming the low-sodium beverage (78.7 mins). The researchers also observed that core body temperature during exercise was significantly higher with low sodium (1.6°C per hour) compared to high sodium (1.2°C per hour). While an increase in core temperature during exercise is a normal physiological response, excessive heat accumulation can lead to heat-related illnesses, such as heat exhaustion or heat stroke.
To investigate the effects of pre-exercise ingestion of a concentrated sodium beverage on hydration and endurance in moderately trained women cycling in warm conditions.
Study Type
Randomised, double-blind, crossover trial
Purpose
To investigate the effects of pre-exercise ingestion of a concentrated sodium beverage on hydration and endurance in moderately trained women cycling in warm conditions.
Dose
Low sodium beverage: 0.58 g/L of sodium chloride (10 mmol/L sodium) High sodium beverage: 7.72 g/L of sodium citrate and 4.5 g/L sodium chloride (163 mmol/L sodium) 1 h of low sodium or high sodium ingestion of 10 ml/kg body mass was given in seven equal portions, every 10 min with a 2-min walk every 20 min.
Participants
13 healthy female cyclists with an average age of 26 years
Duration
The experimental trials were conducted at specific times in women's menstrual cycles. For those with a natural 28-day cycle, the trials were on days 20 or 21. For those using a triphasic oral contraceptive pill, the trials were on days 18-20, which is the end of the third week when hormone levels are high. The trials took place during the winter months (June to September) in the southern hemisphere to ensure the participants weren't accustomed to heat.
Results
The researchers observed that participants who drank a high-sodium beverage were able to exercise significantly longer (98.8 minutes) before getting exhausted compared to when they drank a low-sodium beverage (78.7 minutes). They also noticed that the core body temperature increased more with the low-sodium drink (1.6°C per hour) compared to the high-sodium drink (1.2°C per hour). While it's normal for body temperature to rise during exercise, too much heat can cause problems like heat exhaustion or heat stroke. Overall, the results suggest that high-sodium drinks may improve endurance and reduce the risk of heat-related illnesses during exercise.
To examine the effect of the sodium content of drinks on the rehydration process after exercise.
Study Type
Experimental study
Purpose
To examine the effect of the sodium content of drinks on the rehydration process after exercise.
Dose
Sodium salts were added to give a sodium concentration of 2, 26, 52 and 100 mmol/L for drinks A, B, C and D The volume of fluid ingested on each trial was 50% greater than the measured body mass loss, and was therefore also the same (2045 ml) on all trials.
Participants
6 healthy male volunteers with an average age of 31 years
Duration
The subjects ingested one of the test drinks in a volume (in ml) equal to 1.5 times the mass (in g) lost during the dehydration period; drinks were given in three equal volumes, each to be consumed within a 10-min period.
Results
The retention of ingested fluid volume varied across trials, with the intake of 100 mmol/L sodium concentration having the highest retention at 74%, followed by 52 mmol/L sodium concentration at 69%, then 26 mmol/L sodium concentration at 53%, and finally, 2 mmol/L sodium concentration at 36%. This suggests that the higher the sodium concentration in the ingested fluid, the greater the fluid retention observed in the study. In addition, the net sodium balance was calculated by considering the sodium losses through urine and sweat. Net sodium balance is crucial for maintaining proper fluid balance and electrolyte levels in the body. There was a strong positive correlation between net water balance and net sodium balance at the end of the study. This implies that as net water balance increases (indicating greater retention of fluid), net sodium balance also increases (indicating greater retention of sodium).
To examine the effects of the sodium content of drinks on the rehydration process after exercise.
Study Type
Experimental study
Purpose
To examine the effects of the sodium content of drinks on the rehydration process after exercise.
Dose
Sodium salts were added to give a sodium concentration of 2, 26, 52 and 100 mmol/L for drinks A, B, C and D The volume of fluid ingested on each trial was 50% greater than the measured body mass loss, and was therefore also the same (2045 ml) on all trials.
Participants
6 healthy male volunteers with an average age of 31 years
Duration
Drinks were given in three equal volumes, each to be consumed within a 10-min period.
Results
The amount of fluid retained in the body after drinking varied depending on the sodium concentration of the fluid. Fluids with higher sodium levels resulted in higher retention rates: 74% retention for 100 mmol/L sodium, 69% for 52 mmol/L, 53% for 26 mmol/L, and 36% for 2 mmol/L. This shows that fluids with more sodium lead to better fluid retention. Additionally, the study looked at the balance of sodium in the body by measuring sodium lost through urine and sweat. A good sodium balance is important for keeping proper fluid levels and electrolytes. The study found a strong link between water and sodium balance, meaning that as the body retained more water, it also retained more sodium.
To investigate the effects of different glucose-electrolyte drinks on the restoration of water and electrolyte balance after exercise dehydration and rehydration
Study Type
Experimental study
Purpose
To investigate the effects of different glucose-electrolyte drinks on the restoration of water and electrolyte balance after exercise dehydration and rehydration
Dose
Control: 375 mmol (2.5%) glucose and 116 mmol sodium (9 x 0.3 L x 43 mmol/L sodium chloride) Potassium drink: Control + 138 potassium (9 x 0.3 L x 51 mmol/L potassium chloride) Sodium drink: Control + 346 mmol sodium (9 x 0.3 L x (85 mmol/L + 43 mmol/L) sodium chloride) Sugar sports drink (commercially available sports drink with a high sugar content, 9% sucrose plus glucose): 35 mmol sodium, 17 mmol potassium, also contained small amounts of calcium, magnesium, and phosphate
Participants
6 males with an average age of 24
Duration
2 hours dehydration and 2 hours rehydration
Results
Dehydration resulted in an average weight loss of 2.53 g, corresponding to 3.1% of body weight. Plasma volume (the amount of fluid present in the blood plasma) also decreased by about 16% after prolonged exercise, but it started to increase towards normal levels during the 30-minute interval between exercise and rehydration. After 2 hours of rehydration, plasma volume was restored and even higher than the starting resting value with all four drinks. The final plasma volumes after the sodium drink and control drink were significantly higher than after the potassium drink and sports drink. The sodium drink favoured filling of the extracellular compartment, while the potassium drink and sports drink favoured intracellular rehydration. Muscle glycogen content decreased by 70% after dehydration, which may have contributed to a reduction in performance capacity in the supramaximal test. Heart rate during the submaximal test was higher after rest and rehydration, but there were no significant differences between the drink
To investigate the effects of different sugar-electrolyte drinks on the restoration of water and electrolyte balance after exercise dehydration and rehydration
Study Type
Experimental study
Purpose
To investigate the effects of different sugar-electrolyte drinks on the restoration of water and electrolyte balance after exercise dehydration and rehydration
Dose
Control: 375 mmol (2.5%) sugar and 116 mmol sodium (9 x 0.3 L x 43 mmol/L sodium chloride) Potassium drink: Control + 138 potassium (9 x 0.3 L x 51 mmol/L potassium chloride) Sodium drink: Control + 346 mmol sodium (9 x 0.3 L x (85 mmol/L + 43 mmol/L) sodium chloride) Sugar sports drink (commercially available sports drink with a high sugar content, 9% sucrose plus glucose): 35 mmol sodium, 17 mmol potassium, also contained small amounts of calcium, magnesium, and phosphate
Participants
6 males with an average age of 24
Duration
2 hours dehydration and 2 hours rehydration
Results
The study found that dehydration caused participants to lose about 3.1% of their body weight. After exercise, their blood plasma volume decreased by about 16%, but it began to return to normal within 30 minutes of resting and drinking fluids. When a person exercises or gets dehydrated, the plasma volume can decrease because fluids get lost through sweat, reducing the liquid portion of the blood that is essential for maintaining proper circulation and hydration levels. The researchers also observed that the drink high in sodium increased plasma volume the most, while a drink high in potassium had the smallest and slowest effect.
To examine the effects of a close to complete replacement of sweat water and sodium losses on fluid shifts during exercise.
Study Type
Experimental study
Purpose
To examine the effects of a close to complete replacement of sweat water and sodium losses on fluid shifts during exercise.
Dose
3.85 L of an 8% carbohydrate solution containing 5, 50, or 100 milliequivalents per litre of sodium
Participants
6 endurance-trained cyclists with an average of 23 years
Duration
Each subject performed three experimental trials in random order, each separated by 1 week.
Results
In the high-sodium trial, the participants experienced a significant reduction in urine volume from approximately 1.0 litre to 0.5 litre. Additionally, the total fluid loss during the high-sodium trial significantly decreased from approximately 1.0 litre to 0.2 litre. The reduction in urine volume indicates that the body is retaining more water, while the decrease in total fluid loss suggests that less fluid is being lost. No significant differences were observed in the other sodium trials. However, the fluid losses through sweat were similar in each trial, regardless of the sodium intake. The participants lost approximately 3.5-3.9 litres of fluid and 150-190 milliequivalents of sodium through sweat and similar to the 3.85 L of fluid consumed. These findings suggest that sodium ingestion affects fluid balance and excretion primarily through its impact on urine volume, rather than sweat losses. Differences between sodium losses and sodium ingestion in low-, medium, and high-sodium trials led to a final sodium balance of -198, -36, and +159 mEq, respectively. Large differences in sodium balance in the three trials had little effect on the changes in plasma and osmolality during exercise. Plasma sodium and osmolality tended to be better maintained in the high- and medium-sodium trials compared to the low-sodium trial. However, even in the low-sodium trial, there was only a slight significant decrease (around 288 to 282 mosmol/kg) in osmolality during the last hour of exercise. A slight fall in osmolality refers to a small decrease in the electrolyte concentration or decreased hydration status. The study did not find any significant differences in plasma volume, cardiovascular drift, or thermoregulation among the different sodium dosages. Overall, the researcher concluded that complete sodium replacement maintains plasma volume and reduces dehydration, but when fluid intake matches sweat rate, has little effect on plasma osmolality.
To examine the effects of an electrolyte replacement solution during exercise in cyclists.
Study Type
Experimental study
Purpose
To examine the effects of an electrolyte replacement solution during exercise in cyclists.
Dose
3.85 L of an 8% carbohydrate solution containing 5, 50, or 100 milliequivalents per litre of sodium
Participants
6 endurance-trained cyclists with an average of 23 years
Duration
Each subject performed three experimental trials in random order, each separated by 1 week.
Results
The study found that in the high-sodium trial, participants experienced a significant reduction in urine volume from about 1.0 litre to 0.5 litre, indicating that the body retained more water. Additionally, the total fluid loss decreased significantly from approximately 1.0 litre to 0.2 litre, meaning less fluid was lost overall. No significant changes were observed in other sodium trials. The amount of fluid lost through sweat was similar in all trials, regardless of sodium intake, with participants losing about 3.5-3.9 litres of fluid and 150-190 milliequivalents of sodium through sweat, which was close to the 3.85 litres of fluid they consumed. This indicates that sodium intake primarily affected urine volume rather than sweat losses.
To investigate the effects of an oral rehydration solution that has a high electrolyte concentration after exercise on fluid balance and cycling performance in comparison with a sports drink and water.
Study Type
Randomised controlled trial
Purpose
To investigate the effects of an oral rehydration solution that has a high electrolyte concentration after exercise on fluid balance and cycling performance in comparison with a sports drink and water.
Dose
Oral rehydration solution: 60 mmol/L sodium and 18.2 mmol/L potassium Sports drink: 31 mmol/L of sodium and 5.3 mmol/L potassium Control: Water The participants consumed a similar amount of fluid in each trial. The average total fluid intake was 1734 ± 414 mL, 1901 ± 266 mL, and 1945 ± 281 mL for water, sports drink, and oral rehydration solution, respectively.
Participants
9 healthy males with an average age of 24 years
Duration
3 experiments separated by a minimum of 6 days and a maximum of 15 days
Results
The researchers observed that average fluid retention was significantly higher with the oral rehydration solution (30%) compared to sports drink (10%) and water (-4%). Fluid retention refers to the amount of fluid that remains in the body after exercise or physical activity. Higher fluid retention indicates that the body can retain more fluid, aiding in rehydration and maintaining fluid balance. However, net fluid balance remained negative (indicating a fluid deficit) at the end of the 5-hour period for all three trials (water, sports drink, and oral rehydration solution). The average net fluid balance was -2.4% for water, -2.0% for the sports drink, and -1.3% for the oral rehydration solution. In addition, the average time trial performance was found to be similar across all three trials (water: 2365 seconds; sports drink: 2252 s; oral rehydration solution: 2268 s), but most individuals demonstrated better endurance exercise time trial performance with the sports drink and oral rehydration solution than with water. Individual results showed that completion time was faster in eight participants with sports drinks and seven participants with oral rehydration solution than with water. Overall, the results suggest that the oral rehydration solution had a slightly higher fluid retention compared to water and the sports drink and may be a viable option for rehydrating after exercise.
To investigate the effects of an oral electrolyte rehydration solution that has a high electrolyte concentration after exercise on fluid balance and cycling performance in comparison with a sports drink and water.
Study Type
Randomised controlled trial
Purpose
To investigate the effects of an oral electrolyte rehydration solution that has a high electrolyte concentration after exercise on fluid balance and cycling performance in comparison with a sports drink and water.
Dose
1. Oral rehydration solution: 60 mmol/L sodium and 18.2 mmol/L potassium 2. Sports drink: 31 mmol/L of sodium and 5.3 mmol/L potassium 3. Control: Water The participants consumed a similar amount of fluid in each trial. The average total fluid intake was 1734 mL, 1901 mL, and 1945 mL for water, sports drink, and oral rehydration solution, respectively.
Participants
9 healthy males with an average age of 24 years
Duration
3 experiments separated by a minimum of 6 days and a maximum of 15 days
Results
The study found that people retained more fluid in their bodies after drinking an oral electrolyte rehydration solution (30%) compared to a sports drink (10%) or plain water (-4%). Retaining more fluid helps with rehydration and maintaining fluid balance. However, all three options still left the participants with a fluid deficit after five hours, although the deficit was lower for the oral rehydration solution. The average net fluid balance was -2.4% for water, -2.0% for the sports drink, and -1.3% for the oral electrolyte rehydration solution. In terms of performance, the average time it took to complete an endurance exercise was similar for all three drinks. However, many individuals performed better with the sports drink and the oral electrolyte rehydration solution compared to water. Specifically, eight people finished faster with the sports drink, and seven with the oral rehydration solution, compared to their times with water. Overall, the oral rehydration solution showed better fluid retention and may be a good choice for rehydrating after exercise.
To measure sweat rates and sodium concentrations during work in heat
Study Type
Randomised trial
Purpose
To measure sweat rates and sodium concentrations during work in heat
Participants
29 healthy, male, manual outdoor workers, aged between 18 and 50 years
Results
The researchers observed that the average sodium concentration was 45 mmol/L in summer and 64 mmol/L in winter. Assuming that the sweat rates and composition measured in this study remained constant throughout a shift, the average sodium losses for a 10-hour shift in a moderate environment (35°C, 50% humidity) at 40% of maximal oxygen uptake (a measure of the maximum amount of oxygen a person can utilise during intense activity) would be 4.8 g in summer (acclimatised) and 6 g in winter (unacclimatized). The data suggest that sodium loss would be greater in an unacclimatized individual (winter data) even with a lower sweat rate due to the higher sweat sodium concentration. Therefore, it is crucial to replace this daily electrolyte loss at regular intervals for individuals working in the heat to avoid potential electrolyte disturbances and impaired work performance.
How They Measured It
Male subjects exercised in a climate chamber which was maintained at 35°C on two consecutive days in both winter and summer. Sweat collecting devices were attached to the upper arms and legs. Exercise protocol: Each subject performed two exercise-heat tests in a climate chamber on consecutive days in order to measure daily differences in sweat sodium. All heat tests were conducted in the morning. The climate chamber was maintained at 35°C and 50% humidity.
To measure sweat rates and sodium concentrations during work in heat
Study Type
Randomised clinical trial
Purpose
To measure sweat rates and sodium concentrations during work in heat
Participants
29 healthy, male, manual outdoor workers, aged between 18 and 50 years
Results
Researchers found that people lose more sodium in their sweat during winter (64 mmol/L) compared to summer (45 mmol/L). For a 10-hour work shift in a moderate climate, this translates to losing 4.8 grams of sodium in summer and 6 grams in winter. This suggests that even with lower sweat rates, individuals not used to the heat (winter data) lose more sodium due to higher sweat sodium concentration. Therefore, it may be important for people working in hot environments to regularly replace lost electrolytes to avoid health issues and maintain performance.
How They Measured It
Male subjects exercised in a climate chamber which was maintained at 35°C on two consecutive days in both winter and summer. Sweat collecting devices were attached to the upper arms and legs. Exercise protocol: Each subject performed two exercise-heat tests in a climate chamber on consecutive days in order to measure daily differences in sweat sodium. All heat tests were conducted in the morning.
To quantify total sweat electrolyte losses at two relative exercise intensities and determine the effect of workload on the relation between regional and whole body sweat electrolyte concentrations. Exercise protocol: The study was conducted at two different exercise intensity levels set at 45% (LOW) and 65% (MODERATE) of a person's maximum oxygen consumption capacity (VO2max).
Study Type
Experimental trial
Purpose
To quantify total sweat electrolyte losses at two relative exercise intensities and determine the effect of workload on the relation between regional and whole body sweat electrolyte concentrations. Exercise protocol: The study was conducted at two different exercise intensity levels set at 45% (LOW) and 65% (MODERATE) of a person's maximum oxygen consumption capacity (VO2max).
Participants
11 recreational athletes with an average age of 34 years
Duration
Subjects cycled on a friction-braked ergometer, a type of exercise machine, in a plastic isolation chamber for 90 minutes in a warm environment.
Results
The researchers observed that total sweat Na + and Cl − losses increased by approximately 150% with increased exercise intensity. Total losses were significantly lower during low maximum oxygen consumption capacity compared to moderate maximum oxygen consumption capacity for sweat sodium (659 mg vs 1565 mg), sweat chloride (931 mg vs. 2378 mg) and sweat potassium (102 mg vs. 194 mg). In addition, total sweat sodium loss was lower than 24-h dietary sodium intake for both low (2985 ± 1294 mg/day) and moderate VO2max (2982±1240 mg/day). This may indicate that the amount of sodium lost through sweat during exercise is lower than the amount of sodium consumed through food and beverages in a day, regardless of the exercise intensity.
To measure how much electrolytes people lose in their sweat at two different exercise intensities and to see how different levels of exercise affect the relationship between sweat from specific body areas and overall sweat electrolyte levels. Exercise protocol: The study was conducted at two different exercise intensity levels set at 45% (LOW) and 65% (MODERATE) of a person's maximum oxygen consumption capacity.
Study Type
Experimental trial
Purpose
To measure how much electrolytes people lose in their sweat at two different exercise intensities and to see how different levels of exercise affect the relationship between sweat from specific body areas and overall sweat electrolyte levels. Exercise protocol: The study was conducted at two different exercise intensity levels set at 45% (LOW) and 65% (MODERATE) of a person's maximum oxygen consumption capacity.
Participants
11 recreational athletes with an average age of 34 years
Duration
Subjects cycled on a friction-braked ergometer in a plastic isolation chamber for 90 minutes in a warm environment. A friction-braked ergometer is an exercise machine, such as a stationary bike, that uses adjustable friction to create resistance for simulating different workout intensities.
Results
The researchers observed that as exercise intensity increased, sweat losses of sodium and chloride increased by about 150%. Total losses were significantly lower during low-intensity exercise, compared to moderate-intensity exercise for sweat sodium (659 mg vs 1565 mg), sweat chloride (931 mg vs. 2378 mg) and sweat potassium (102 mg vs. 194 mg). Additionally, the sodium lost in sweat was less than the amount of sodium consumed in food and drinks each day, regardless of exercise intensity. This means that even though people sweat out sodium during exercise, they still get more sodium from their daily diet.
To quantify the amount of sodium lost in sweat and its effect on body sodium and water balance during the practice of 90 min of Bikram yoga, which is considered hot yoga since it is performed in a room heated to 105°F with 40% humidity. Exercise protocol: 90 min of Bikram yoga
Study Type
Feasibility study
Purpose
To quantify the amount of sodium lost in sweat and its effect on body sodium and water balance during the practice of 90 min of Bikram yoga, which is considered hot yoga since it is performed in a room heated to 105°F with 40% humidity. Exercise protocol: 90 min of Bikram yoga
Participants
9 female participants with an average age of 47 years
Results
The researchers measured a sweat sodium chloride concentration of 82 ± 16 mmol/L for an estimated total of 6.8 ± 2.1 g of sodium chloride lost in the sweat after 90 minutes of Bikram yoga. The osmolality of the sweat was 161 ± 21 mOsmol/kg, which was approximately double the sodium concentration. When sweat osmolality is higher, it generally indicates an elevated concentration of solutes, including electrolytes. This increase could be influenced by factors such as heightened physical exertion, heat, or dehydration, leading to a higher concentration of electrolytes in the sweat. Other electrolytes and solutes present in sweat, such as calcium, magnesium, potassium, bicarbonate, and lactate, may have contributed slightly to its total osmolality.
To measure how much sodium people lose in their sweat and its impact on their body's sodium and water balance during a 90-minute session of Bikram yoga, a hot yoga performed in a room heated to 105°F with 40% humidity. Exercise protocol: 90 min of Bikram yoga
Study Type
Feasibility study
Purpose
To measure how much sodium people lose in their sweat and its impact on their body's sodium and water balance during a 90-minute session of Bikram yoga, a hot yoga performed in a room heated to 105°F with 40% humidity. Exercise protocol: 90 min of Bikram yoga
Participants
9 female participants with an average age of 47 years
Results
The researchers found that during 90 minutes of Bikram yoga, participants lost about 6.8 grams of sodium chloride in their sweat, which had a concentration of 82 mmol/L. The sweat's osmolality, a measure of solute concentration, was 161 mOsmol/kg, indicating a high level of electrolytes. This high concentration could result from intense physical exertion, heat, or dehydration. Other electrolytes and solutes present in sweat, such as calcium, magnesium, potassium, bicarbonate, and lactate, may have contributed slightly to its total osmolality.
To evaluate hydration status, fluid intake, sweat rate, and sweat sodium concentration in recreational tropical native runners. Exercise protocol: Six running sessions were completed on separate days. Each session involved a warm-up of 10–15 min, followed by 30–70 min of running, and ended with 10–15 min of cool-down. Participants ran at their individual pace, with most participants running at a light to moderate intensity.
Study Type
Observational cohort study design
Purpose
To evaluate hydration status, fluid intake, sweat rate, and sweat sodium concentration in recreational tropical native runners. Exercise protocol: Six running sessions were completed on separate days. Each session involved a warm-up of 10–15 min, followed by 30–70 min of running, and ended with 10–15 min of cool-down. Participants ran at their individual pace, with most participants running at a light to moderate intensity.
Participants
166 male and female runners aged 21-68 years
Results
The researchers observed that male runners had significantly lower relative fluid intake (6 ± 6 vs. 8 ± 7 mL/kg/h) and significantly greater relative fluid balance deficit (−13 ± 8 mL/kg/hr vs. −8 ± 7 mL/kg/hr) compared female runners. This may indicate that males lost more fluid than they consumed during the exercise, resulting in a greater fluid deficit compared to females. In addition, males had higher whole-body sweat rates (1.3 ± 0.5 L/h vs. 0.9 ± 0.3 L/h) and significantly higher average rates of sweat sodium loss (54 ± 27 vs. 39 ± 22 mmol/h) compared to females. This may mean that men who sweat more are at a greater risk of losing more sodium than those women who sweat less, which can have implications for hydration and electrolyte replacement strategies during exercise. The researchers predicted that the whole-body sweat sodium of tropical native runners ranged between 11–80 mmol/L but it did not differ between sexes. Overall, the researchers conclude that sex can play a role in determining fluid loss through sweat.
To evaluate hydration status, fluid intake, sweat rate, and sweat sodium concentration in native runners. Exercise protocol: Six running sessions were completed on separate days. Each session involved a warm-up of 10–15 min, followed by 30–70 min of running, and ended with 10–15 min of cool-down. Participants ran at their individual pace, with most participants running at a light to moderate intensity.
Study Type
Observational cohort study design
Purpose
To evaluate hydration status, fluid intake, sweat rate, and sweat sodium concentration in native runners. Exercise protocol: Six running sessions were completed on separate days. Each session involved a warm-up of 10–15 min, followed by 30–70 min of running, and ended with 10–15 min of cool-down. Participants ran at their individual pace, with most participants running at a light to moderate intensity.
Participants
166 male and female runners aged 21-68 years
Results
The researchers observed that male runners drank less fluid and had a greater fluid deficit compared to female runners during exercise. Males lost more fluid and sodium through sweat, with higher sweat rates (1.3 L/h vs. 0.9 L/h) and sodium loss (54 mmol/h vs. 39 mmol/h). The study concluded that sex can influence how much fluid and electrolytes are lost through sweat.
To investigate the effects of different sodium concentrations in replacement fluids during prolonged exercise in women. Test drinks: High sodium concentration: 4 hours x 680 mg/L/hr of sodium with 600 mg/L/hr of potassium and 200 mg/L/hr magnesium Low sodium concentration: 4 hours x 410 mg/L/hr of sodium with 120 mg/L/hr potassium, 50 mg/L/hr magnesium, and 390 mg/L/hr chloride Control: 1 L/hr of water Trials: Trial 1: 5.3°C and snow Trial 2: 19.0°C and sunny weather Trial 3: 13.9°C and precipitation The trials consisted of four hours of running and started at 10:30 am on three successive Saturdays. All subjects participated in several long distance races (half marathon, marathon, 100 km races, or ultrarunning) and were asked to run as many kilometres as possible within four hours.
Study Type
Experimental trial
Purpose
To investigate the effects of different sodium concentrations in replacement fluids during prolonged exercise in women. Test drinks: High sodium concentration: 4 hours x 680 mg/L/hr of sodium with 600 mg/L/hr of potassium and 200 mg/L/hr magnesium Low sodium concentration: 4 hours x 410 mg/L/hr of sodium with 120 mg/L/hr potassium, 50 mg/L/hr magnesium, and 390 mg/L/hr chloride Control: 1 L/hr of water Trials: Trial 1: 5.3°C and snow Trial 2: 19.0°C and sunny weather Trial 3: 13.9°C and precipitation The trials consisted of four hours of running and started at 10:30 am on three successive Saturdays. All subjects participated in several long distance races (half marathon, marathon, 100 km races, or ultrarunning) and were asked to run as many kilometres as possible within four hours.
Participants
13 female endurance athletes aged 22-53 years
Duration
Subjects consumed 1 litre/h of fluid and semisolids during the trial (0.33 litre every 20 minutes).
Results
The average decrease in sodium concentration in the blood plasma over the entire trial was significantly less with high sodium intake (a decrease of 2.5 mmol/l) than with water alone (a decrease of 6.2 mmol/l). Additionally, mild hyponatremia, a condition characterised by lower-than-normal sodium levels in the blood, was observed in only six women (46%) in the high sodium concentration trial, compared to nine (69%) in the low sodium concentration trial and 12 (92%) in the water trial. Two subjects (17%) in the water trial developed severe hyponatremia (sodium plasma <130 mmol/l). No significant differences were found in performance or haematological variables among the three different fluids.
To investigate the effects of different sodium concentrations in replacement fluids during prolonged exercise in women. Test drinks: High sodium concentration: 4 hours x 680 mg/L/hr of sodium with 600 mg/L/hr of potassium and 200 mg/L/hr magnesium Low sodium concentration: 4 hours x 410 mg/L/hr of sodium with 120 mg/L/hr potassium, 50 mg/L/hr magnesium, and 390 mg/L/hr chloride Control: 1 L/hr of water Trials: Trial 1: 5.3°C during snowfall Trial 2: 19.0°C during sunny weather Trial 3: 13.9°C during a weather with little precipitation The trials consisted of four hours of running and started at 10:30 am on three successive Saturdays. All subjects participated in several long distance races (half marathon, marathon, 100 km races, or ultrarunning) and were asked to run as many kilometres as possible within four hours.
Study Type
Experimental trial
Purpose
To investigate the effects of different sodium concentrations in replacement fluids during prolonged exercise in women. Test drinks: High sodium concentration: 4 hours x 680 mg/L/hr of sodium with 600 mg/L/hr of potassium and 200 mg/L/hr magnesium Low sodium concentration: 4 hours x 410 mg/L/hr of sodium with 120 mg/L/hr potassium, 50 mg/L/hr magnesium, and 390 mg/L/hr chloride Control: 1 L/hr of water Trials: Trial 1: 5.3°C during snowfall Trial 2: 19.0°C during sunny weather Trial 3: 13.9°C during a weather with little precipitation The trials consisted of four hours of running and started at 10:30 am on three successive Saturdays. All subjects participated in several long distance races (half marathon, marathon, 100 km races, or ultrarunning) and were asked to run as many kilometres as possible within four hours.
Participants
13 female endurance athletes aged 22-53 years
Duration
Subjects consumed 1 litre/h of fluid and semisolids during the trial (0.33 litre every 20 minutes).
Results
The researchers found that a high sodium intake led to a significantly smaller decrease in blood sodium levels (2.5 mmol/L) compared to drinking only water (6.2 mmol/L). Mild hyponatremia, a condition where blood sodium levels are low, occurred in fewer women with high sodium intake (46%) than with low sodium intake (69%) or water alone (92%). Two people in the water group developed severe hyponatremia (sodium levels in the blood have dropped to very low levels). There were no significant differences in performance or blood measurements between the different fluids.
To investigate the effects of oral salt supplementation on improving exercise performance during a half-ironman triathlon.
Study Type
Randomised controlled trial
Purpose
To investigate the effects of oral salt supplementation on improving exercise performance during a half-ironman triathlon.
Dose
Salt group: 113 mmol (2580 mg) of sodium, 112 mmol (3979 mg) of chloride, 19.3 mmol (756 g) of potassium, and 5.4 mmol (132 mg) of magnesium Placebo: cellulose Participants were provided with three plastic bags each of which contained four white capsules. All the participants were instructed to ingest the contents of the first bag during the transition between the swimming and cycling sections, the second bag around the middle of the cycling leg, and the third bag during the transition between the cycling and running sections.
Participants
26 male triathletes with an average age of 37 years
Results
The average race time to complete the half iron-man triathlon was significantly lower in the salt group (307 minutes) compared to the control group (333 minutes). The participants in the salt group also presented a significantly higher speed (7.74 m/s) in the cycling leg than the participants in the control group (8.26 m/s) as well as a tendency for a higher speed in the running leg (3.08 vs 3.37 m/s). Sweat osmolality (the overall concentration of electrolytes and other substances in sweat), sweat sodium, sweat chloride, sweat potassium and sweat magnesium, were very similar in the control and salt groups. However, the body balances of all electrolytes were significantly improved in the salt group during the race compared to the placebo group, with differences observed in sodium (-56 mmol vs -150 mmol), chloride (-6 mmol vs -100 mmol), potassium (3 mmol vs 28 mmol), and magnesium (-5.3 vs -1.0). Post-race sodium in the blood and chloride concentrations were also significantly higher in the salt group compared to the control group. Body mass tended to be less reduced in the salt group compared to the control group.
To investigate the effects of oral salt supplementation on improving exercise performance during a half-ironman triathlon.
Study Type
Randomised controlled trial
Purpose
To investigate the effects of oral salt supplementation on improving exercise performance during a half-ironman triathlon.
Dose
Salt group: 113 mmol (2580 mg) of sodium, 112 mmol (3979 mg) of chloride, 19.3 mmol (756 g) of potassium, and 5.4 mmol (132 mg) of magnesium Placebo: cellulose Participants were provided with three plastic bags each of which contained four white capsules. All the participants were instructed to ingest the contents of the first bag during the transition between the swimming and cycling sections, the second bag around the middle of the cycling leg, and the third bag during the transition between the cycling and running sections.
Participants
26 male triathletes with an average age of 37 years
Results
The researchers observed that participants who took salt completed the half Ironman triathlon significantly faster (307 minutes) than those who did not (333 minutes). The researchers also observed that the salt group cycled significantly faster (7.74 m/s vs. 8.26 m/s) and had the tendency to run faster (3.08 m/s vs. 3.37 m/s) to placebo. Sweat composition was similar between groups, but the salt group had significantly better electrolyte balances during the race. They lost less sodium, chloride, and potassium. Additionally, the salt group experienced a smaller reduction in body mass compared to the control group. Overall, the study found that taking salt may help improve exercise performance and maintain better electrolyte balances during the race.
To examine the effectiveness of sodium-containing sports drinks in preventing hyponatremia (low sodium levels in the blood) and muscle cramping during prolonged exercise in the heat. Test drinks: Low-sodium carbohydrate trial: 19.9 mmol/L sodium (also contained 60 g/L carbohydrates and 3.2 mmol/L potassium) (average cumulative fluid intake was 2108 mL) High-sodium carbohydrate drink trial: 36.2 mmol/L sodium (also contained 60 g/L carbohydrates and 9.6 mmol/L potassium) (average cumulative fluid intake was 2008 mL) Distilled water trial: artificially sweetened, flavoured, and coloured distilled water with average cumulative fluid intake was 2015 mL; sodium-free Mineral water trial: average cumulative fluid intake of 1931 mL with trace amounts of <0.3 mmol/L sodium Exercise protocol: 1st phase: 30- minute intervals alternating between walking and cycling for 3 hours to induce sweating sodium loss. Body mass was recorded at the beginning of the protocol and immediately after every 25-minute period of exercise. Body mass loss was replenished by an equal amount of the test drink. 2nd phase: included 8 sets of standing calf raises (30 repetitions per minute) in 1:1 minutes of exercise-to-rest intervals. After completion of this phase, body mass loss was also recorded, and an equal amount of fluid was provided. 3rd phase: included steep walking at 5.5 km/h on a 12% grade on a treadmill for 45 minutes. During this phase, drinks were provided at a rate of 150 mL every 15 minutes.
Study Type
Randomised crossover trial
Purpose
To examine the effectiveness of sodium-containing sports drinks in preventing hyponatremia (low sodium levels in the blood) and muscle cramping during prolonged exercise in the heat. Test drinks: Low-sodium carbohydrate trial: 19.9 mmol/L sodium (also contained 60 g/L carbohydrates and 3.2 mmol/L potassium) (average cumulative fluid intake was 2108 mL) High-sodium carbohydrate drink trial: 36.2 mmol/L sodium (also contained 60 g/L carbohydrates and 9.6 mmol/L potassium) (average cumulative fluid intake was 2008 mL) Distilled water trial: artificially sweetened, flavoured, and coloured distilled water with average cumulative fluid intake was 2015 mL; sodium-free Mineral water trial: average cumulative fluid intake of 1931 mL with trace amounts of <0.3 mmol/L sodium Exercise protocol: 1st phase: 30- minute intervals alternating between walking and cycling for 3 hours to induce sweating sodium loss. Body mass was recorded at the beginning of the protocol and immediately after every 25-minute period of exercise. Body mass loss was replenished by an equal amount of the test drink. 2nd phase: included 8 sets of standing calf raises (30 repetitions per minute) in 1:1 minutes of exercise-to-rest intervals. After completion of this phase, body mass loss was also recorded, and an equal amount of fluid was provided. 3rd phase: included steep walking at 5.5 km/h on a 12% grade on a treadmill for 45 minutes. During this phase, drinks were provided at a rate of 150 mL every 15 minutes.
Participants
13 physically active, untrained men with an average age of 25 years
Duration
All trials were performed between 8 and 10 AM (within a designated hour for each participant) after an overnight fast of at least 10 hours and at an ambient temperature of approximately 30°C. Trials were separated by at least 1 week.
Results
Participants taking both high- and low-sodium carbohydrate drinks demonstrated preserved plasma volume (changes at the end of the protocol were -0.5 for high-sodium and 0.5% for low-sodium) compared to the water groups. In the distilled water and mineral water groups, plasma volume tended to decrease over time, reaching -2.7% and -2.3%, respectively at the end of the protocol. Sodium-containing drinks also caused a small increase in plasma osmolality, whereas in distilled and mineral water groups, the researchers noted a tendency for decrease at the end of calf raises and at the end of the whole protocol. Serum sodium concentration in the sodium group showed a similar pattern to that seen with plasma osmolality, but no differences were observed for high and sodium groups. On the other hand, participants taking distilled and mineral water experienced significant reductions in serum sodium concentrations, reaching values less than 135 mmol/L at the end of the exercise protocol. The decrease in serum sodium and plasma volume observed in the trials with lower sodium content suggests that sodium intake plays a significant role in preventing sodium losses and maintaining hydration during exercise in the heat. The findings of the study indicate that when fluid intake matches sweat losses and includes sodium-containing sports drinks, the risk of hyponatremia (low sodium levels in the blood) can be reduced.
To examine the effects of sodium-containing sports drinks in preventing low blood sodium levels (hyponatremia) and muscle cramps during long exercise sessions in hot conditions. Test drinks: Low-sodium carbohydrate trial: 19.9 mmol/L sodium (also contained 60 g/L carbohydrates and 3.2 mmol/L potassium) (average total amount of fluid consumed was 2108 mL) High-sodium carbohydrate drink trial: 36.2 mmol/L sodium (also contained 60 g/L carbohydrates and 9.6 mmol/L potassium) (average total amount of fluid consumed was 2008 mL) Distilled water trial: artificially sweetened, flavoured, and coloured distilled water with average total amount of fluid consumed was 2015 mL; sodium-free Mineral water trial: average total amount of fluid consumed of 1931 mL with trace amounts of <0.3 mmol/L sodium Exercise protocol: 1st phase: 30- minute intervals alternating between walking and cycling for 3 hours to induce sweating sodium loss. 2nd phase: included 8 sets of standing calf raises (30 repetitions per minute) in 1:1 minutes of exercise-to-rest intervals. 3rd phase: included steep walking at 5.5 km/h on a treadmill for 45 minutes. During this phase, drinks were provided at a rate of 150 mL every 15 minutes.
Study Type
Randomised crossover trial
Purpose
To examine the effects of sodium-containing sports drinks in preventing low blood sodium levels (hyponatremia) and muscle cramps during long exercise sessions in hot conditions. Test drinks: Low-sodium carbohydrate trial: 19.9 mmol/L sodium (also contained 60 g/L carbohydrates and 3.2 mmol/L potassium) (average total amount of fluid consumed was 2108 mL) High-sodium carbohydrate drink trial: 36.2 mmol/L sodium (also contained 60 g/L carbohydrates and 9.6 mmol/L potassium) (average total amount of fluid consumed was 2008 mL) Distilled water trial: artificially sweetened, flavoured, and coloured distilled water with average total amount of fluid consumed was 2015 mL; sodium-free Mineral water trial: average total amount of fluid consumed of 1931 mL with trace amounts of <0.3 mmol/L sodium Exercise protocol: 1st phase: 30- minute intervals alternating between walking and cycling for 3 hours to induce sweating sodium loss. 2nd phase: included 8 sets of standing calf raises (30 repetitions per minute) in 1:1 minutes of exercise-to-rest intervals. 3rd phase: included steep walking at 5.5 km/h on a treadmill for 45 minutes. During this phase, drinks were provided at a rate of 150 mL every 15 minutes.
Participants
13 physically active, untrained men with an average age of 25 years
Duration
All trials were performed between 8 and 10 AM after an overnight fast of at least 10 hours and at a temperature of approximately 30°C. Trials were separated by at least 1 week.
Results
The researchers observed that the participants who drank high- and low-sodium carbohydrate drinks maintained their blood sodium volume significantly better than those who drank only water. Maintaining proper blood sodium levels is essential for regulating fluid balance, nerve and muscle function, blood pressure, and overall electrolyte balance in the body. This suggests that sodium intake may help prevent sodium loss and maintain hydration during exercise in the heat, reducing the risk of low blood sodium levels (hyponatremia).
To compare the retention of drinks containing sodium chloride and potassium chloride to a low electrolyte placebo drink after severe fluid and energy restriction.
Study Type
Randomised controlled trial
Purpose
To compare the retention of drinks containing sodium chloride and potassium chloride to a low electrolyte placebo drink after severe fluid and energy restriction.
Dose
Placebo: Sugar-free lemon squash Sodium drink: Placebo with 50 mmol/L of sodium chloride Potassium drink: Placebo with 30 mmol/L of potassium chloride The total volume of drink ingested (in litres) was calculated as 125% of the body mass loss (in kilograms) and was consumed in 6 equal aliquots every 20 minutes over the 2 hours.
Participants
12 healthy male and females with an average age of 24 years
Duration
Trials were separated by a minimum of 6 days and were administered in randomised counterbalanced order. Trials were undertaken during the months of January, February, March, and April.
Results
Over all trials, the fluid and energy restriction protocol produced a 2.1% reduction in body mass and negative sodium (267 mmol), potassium (248 mmol), and chloride (284 mmol) balances. After ingestion of sodium drink, the researchers observed a more significant positive sodium balance compared with placebo or potassium drink, whereas ingestion of potassium drink resulted in a more significant positive potassium balance compared with placebo or sodium drink. In addition, participants taking high sodium drinks demonstrated significantly reduced urine output and consequently increased the retention of the drink compared with those taking the placebo drinks, whereas the high potassium drink group was not different from either the sodium-containing drink or placebo groups. These results show that after 24-hour fluid and energy restriction, drinking a high sodium drink results in an increased sodium balance that augments greater drink retention compared with a low electrolyte placebo drink and may provide the best option to rehydrate the athlete.
To compare the retention of drinks containing sodium chloride and potassium chloride to a low electrolyte placebo drink after severe fluid and energy restriction.
Study Type
Randomised controlled trial
Purpose
To compare the retention of drinks containing sodium chloride and potassium chloride to a low electrolyte placebo drink after severe fluid and energy restriction.
Dose
Placebo: Sugar-free lemon squash Sodium drink: Placebo with 50 mmol/L of sodium chloride Potassium drink: Placebo with 30 mmol/L of potassium chloride
Participants
12 healthy male and females with an average age of 24 years
Duration
Trials were separated by a minimum of 6 days and were administered in randomised order. Trials were undertaken during the months of January, February, March, and April.
Results
The study found that severe fluid and energy restriction led to a 2.1% loss in body mass and negative balances of sodium, potassium, and chloride. The researchers observed that drinking a sodium-rich drink significantly improved sodium levels more than a placebo or potassium drink, while a potassium-rich drink significantly improved potassium levels more than a placebo or sodium drink. The researchers also observed that participants who drank the high sodium drink significantly retained more fluid and had less urine output compared to those who drank the placebo, while the potassium drink group showed no difference in retention compared to the other groups. This suggests that a high sodium drink may help best for rehydration after severe fluid and energy restriction.
Frequently Asked Questions
Common questions about Ecdysterone & Turkesterone research
There are currently 37 peer-reviewed studies on Ecdysterone & Turkesterone (Cyanotis arachnoidea / Ajuga turkestanica), involving 710 total participants. Research covers General, Research overview. The overall evidence strength is rated as Strong.
The evidence is currently rated as "Strong Evidence". This rating is based on study design quality (randomisation, blinding, placebo controls), sample sizes, study types (35 human studies, 2 animal studies), and reported outcomes.
Ecdysterone & Turkesterone has been researched for: General, Research overview. Each area has its own body of evidence which you can explore in the study breakdowns above.
Yes, 35 out of 37 studies are human trials. The remaining 2 are animal studies. Human trials carry more weight in our evidence scoring system.
