1 Sodium: The Primary Electrolyte

Sodium is the most abundant electrolyte in extracellular fluid and plays a crucial role in maintaining fluid balance, nerve transmission, and muscle function. During prolonged exercise (>60 minutes) or in hot conditions, sodium losses can be substantial—up to 1000-2000mg per hour in heavy sweaters.

Contrary to popular belief, most athletes need more sodium, not less. Low sodium intake can lead to hyponatremia (dangerously low blood sodium), muscle cramps, and impaired performance. The key is consuming sodium in the right amounts and ratios with other electrolytes.

• Maintains extracellular fluid volume and blood pressure
• Facilitates nutrient absorption in the small intestine
• Supports nerve impulse transmission and muscle contractions
• Prevents exercise-associated hyponatremia during endurance events

Optimal Intake: 150-250mg per 8oz of fluid during exercise; 500-1000mg post-workout for heavy sweaters.

2 Potassium: The Cellular Balancer

Potassium is the primary intracellular electrolyte, working in opposition to sodium to maintain proper fluid balance across cell membranes. It's essential for muscle contractions, nerve function, and maintaining a regular heartbeat. During exercise, potassium shifts out of muscle cells, contributing to fatigue and cramping.

While potassium losses in sweat are smaller than sodium (typically 100-300mg per liter), maintaining adequate potassium levels is crucial for recovery. Potassium also helps shuttle glucose into muscle cells for glycogen replenishment post-exercise.

• Regulates intracellular fluid balance and cell volume
• Supports proper muscle contraction and relaxation cycles
• Works with sodium to maintain optimal membrane potential
• Assists in glycogen storage and protein synthesis post-workout

Optimal Intake: 50-100mg per 8oz of fluid during exercise; focus on potassium-rich foods post-workout.

3 Magnesium: The Muscle Relaxer

Magnesium is involved in over 300 enzymatic reactions in the body, including energy production, protein synthesis, and muscle relaxation. It works synergistically with calcium—while calcium triggers muscle contraction, magnesium facilitates relaxation. Many athletes are deficient in magnesium due to increased urinary excretion during exercise.

Magnesium deficiency can manifest as muscle cramps, poor recovery, sleep disturbances, and even anxiety. Supplementing with magnesium, particularly in the glycinate or malate forms, can significantly improve recovery quality and reduce muscle soreness.

• Facilitates muscle relaxation and prevents cramping
• Supports ATP production and energy metabolism
• Enhances sleep quality and nervous system recovery
• Reduces exercise-induced oxidative stress and inflammation

Optimal Intake: 50-100mg in electrolyte drinks; 200-400mg daily from supplements and food.

4 Calcium: The Contraction Catalyst

Calcium is essential for muscle contraction, blood clotting, and bone health. During intense exercise, calcium is released from muscle cell stores to enable contraction. While calcium losses in sweat are minimal, maintaining adequate levels is crucial for optimal muscle function and preventing stress fractures.

Most electrolyte drinks contain minimal calcium because high calcium concentrations can interfere with the absorption of other minerals. It's better to obtain calcium from dietary sources and focus on the other electrolytes in your hydration strategy.

• Triggers muscle fiber contraction through calcium-troponin interaction
• Supports bone mineral density and stress fracture prevention
• Plays a role in blood clotting and cell signaling
• Works with vitamin D for optimal absorption and utilization

Optimal Intake: Minimal in drinks; focus on 1000-1300mg daily from food sources.

5 Chloride: The Fluid Regulator

Chloride is the primary anion (negatively charged ion) that works with sodium to maintain extracellular fluid balance and blood pressure. It's also essential for stomach acid production (hydrochloric acid) and proper digestion. Chloride losses in sweat typically mirror sodium losses.

When you consume sodium chloride (table salt), you're getting both essential electrolytes. Most quality electrolyte formulas include chloride in the appropriate ratio to sodium (typically 1:1 or 2:1 sodium to chloride).

• Maintains extracellular fluid volume with sodium
• Essential for proper stomach acid production and digestion
• Helps maintain acid-base balance in the body
• Supports nerve impulse transmission and cellular function

Optimal Intake: Naturally included with sodium supplementation; ratio of 1:1 to 2:1 sodium:chloride.

A Basic Electrolyte Water

• 16oz filtered water
• 1/8 tsp high-quality sea salt (provides sodium and trace minerals)
• 1/8 tsp cream of tartar (rich in potassium)
• Optional: squeeze of fresh lemon or lime for flavor and vitamin C

Provides: ~150mg sodium, ~100mg potassium per 16oz serving

B Enhanced Recovery Formula

• 16oz coconut water (natural source of potassium and magnesium)
• 1/8 tsp sea salt
• 1/4 tsp magnesium powder or drops
• 1/2 cup fresh orange juice (natural carbohydrates and vitamin C)
• Optional: 1 tsp honey for additional carbohydrates

Provides: ~200mg sodium, ~300mg potassium, ~50mg magnesium per 16oz serving