Hydration Control
Sodium helps keep water in the bloodstream and tissues where you need it.
Electrolytes, Without the Nonsense
Electrolytes are minerals that regulate hydration, nerve signals, and muscle contraction. If sodium, potassium, and magnesium are off, energy, focus, and performance usually drop fast.
SodiumFluid balance & blood volume
PotassiumHeart rhythm & muscle function
MagnesiumEnergy production & recovery
What Electrolytes Actually Do
Electrical Signaling
Sodium and potassium create electrical gradients your nerves and muscles rely on.
Recovery & Sleep
Magnesium supports relaxation, ATP processes, and reduced nighttime cramping.
Common Signs of Imbalance
- Headache, dizziness, or “flat” energy after training
- Muscle cramps, twitches, or elevated resting heart rate
- Brain fog, irritability, and unusual fatigue
- Persistent thirst despite high water intake
Important: these can overlap with medical issues. If symptoms persist or worsen, get medical evaluation.
A Simple Daily Electrolyte Routine
- Morning: 300–500 ml water with a pinch of salt if you wake dehydrated.
- Day: salt meals to taste, include potassium-rich foods (fruit, potatoes, dairy).
- Training: add sodium and fluids during or after heavy sweating.
- Evening: consider magnesium if cramps or poor sleep are recurring.
Quick Sodium Estimator
Use this for a rough starting point. Adjust by symptoms, climate, sweat rate, and clinician advice.