Electrolyte Balance keeps sodium, potassium, and other minerals in ranges that support nerves, muscles, and fluid status.
| Session conditions | Fluids | Sodium |
|---|---|---|
| Easy, cool, ≤60 minutes | Water to thirst | Minimal added sodium |
| Moderate, warm, 60–120 minutes | Regular sips | ~300–600 mg per hour |
| Hot or high sweat rate, >120 minutes | Regular sips | ~600–1,000 mg per hour |
Adjust with climate, sweat rate, and GI comfort.
Hydration supports blood volume, temperature control, and performance.
Sodium helps regulate fluid balance and nerve signals.
Potassium helps maintain fluid balance and supports muscle and nerve function.
Magnesium supports muscle contraction, nerve function, and energy production.
