Optimise electrolyte balance for hydration and performance
Description
Boost energy, enhance performance, and improve recovery with science-backed electrolyte supplementation. Learn the exact mineral ratios for your body and activity level.
Why we recommend this
- Dr. Andrew Huberman emphasises that proper electrolyte balance is critical for neural function, synaptic communication, and cognitive performance
- Research published in the American Journal of Clinical Nutrition shows that sodium and potassium balance is crucial for cardiovascular health and blood pressure regulation
- Dr. James DiNicolantonio's work demonstrates that sodium depletion from coffee consumption (a diuretic) and low processed food intake creates a need for deliberate sodium repletion
- Dr. Stacy Sims, exercise physiologist and nutrition scientist, emphasises that women need to be particularly attentive to electrolyte balance as hormonal fluctuations affect fluid balance throughout the menstrual cycle
- A 2015 meta-analysis in the Journal of the International Society of Sports Nutrition found that proper electrolyte balance significantly improved exercise performance and recovery compared to water alone
- A 2019 study in Scientific Reports demonstrated that magnesium supplementation improved sleep quality metrics by 16% compared to placebo
- Clinical research published in the Journal of Sports Science found that even mild electrolyte depletion reduced cognitive performance and reaction time by 12-15%
- The New England Journal of Medicine has documented cases of hyponatremia (dangerously low sodium) in individuals who drink excessive water without electrolyte replacement
Usage
Varies by electrolyte
Timing
Upon waking, post-exercise, and during periods of high mental demand
Important notes
- Individuals with hypertension, kidney disease, or heart conditions should consult their physician before increasing sodium intake
- Commercial sports drinks often contain excessive sugar; choose low-sugar options or make homemade versions
- Monitor for signs of excessive intake: thirst, headache, or digestive discomfort
- Those with kidney disease, heart conditions, or on medications should consult their healthcare provider before changing electrolyte intake
- Older adults have reduced thirst sensitivity and may need to pay special attention to electrolyte intake
- Monitor urine colour (pale yellow indicates good hydration) and performance metrics to assess your individual needs
- Start with half the recommended dose to assess tolerance, then gradually increase