Electrolytes are critical for performance. Here’s what athletes need to know.
Key Electrolytes
Sodium, potassium, magnesium, calcium. Lost in sweat, must be replaced.
Daily Requirements
Sodium: 2300mg. Potassium: 4700mg. Magnesium: 400mg. Calcium: 1000mg.
Food Sources
Get most from food, supplement for heavy training.
- Sodium: Salt your food
- Potassium: Bananas, potatoes, avocado
- Magnesium: Dark chocolate, nuts, spinach
- Calcium: Dairy, leafy greens
Conclusion
Focus on electrolyte-rich foods daily. Supplement only during intense training.
