Sodium is a vital electrolyte that plays a key role in maintaining fluid balance, nerve function, and muscle contraction. During long-duration exercise, your body loses sodium through sweat, and the amount lost can vary based on individual sweat rates, weather conditions, and the duration of your event. Failing to replace lost sodium can lead to muscle cramps, dehydration, and even dangerous conditions like hyponatremia, where sodium levels in your blood drop too low.
Caffeine, on the other hand, is a powerful ergogenic aid. It can enhance your endurance, reduce perceived effort, and sharpen your focus, making it an essential component of many athletes' race strategies. However, finding the right amount of caffeine is crucial. Too little, and you might not experience the performance benefits; too much, and you risk jitteriness, dehydration, and gastrointestinal discomfort.