OVERVIEW
Electrolytes are the minerals that conduct electrical impulses in your body — enabling muscle contractions, nerve signals, and cellular hydration. Imbalances cause cramping, fatigue, cognitive decline, and impaired recovery. Electrolyte Balance is the systematic management of sodium, potassium, magnesium, and calcium to support peak performance.
KEY PRINCIPLES
Electrolytes are lost through sweat — heavy training demands active replacement
Sodium is the master electrolyte — it determines how well others are absorbed
Magnesium deficiency is extremely common and impacts sleep, recovery, and performance
Electrolyte needs vary with training intensity, heat, and individual sweat rate
Whole foods first — supplements second
THE PROTOCOL
01
SODIUM
Target: 2,000-3,000mg/day (up to 4,000mg on heavy training days). Sources: sea salt, bone broth, electrolyte drinks. Add to water and food consistently.
02
POTASSIUM
Target: 3,500-4,700mg/day. Sources: avocado (975mg), banana (422mg), sweet potato (541mg), leafy greens. Critical for muscle function and blood pressure.
03
MAGNESIUM
Target: 300-400mg/day. Sources: dark chocolate, nuts, seeds, leafy greens. Supplement with magnesium glycinate for superior absorption. Take at night for sleep benefits.
04
TRAINING ELECTROLYTES
For sessions over 60 minutes or in heat: electrolyte drink or tablets containing sodium, potassium, and magnesium. Avoid sugar-heavy sports drinks.
05
FASTING ELECTROLYTES
During fasting periods: sodium 1,000mg + potassium 1,000mg + magnesium 300mg in water. This prevents the electrolyte depletion that causes fasting side effects.
TRACK YOUR PROGRESS
Muscle cramping frequency
Energy levels during training
Sleep quality (magnesium indicator)
Blood pressure (sodium/potassium ratio indicator)
Apply this protocol. Log your sessions. Track your evolution.