Training Compounds
Evidence: strong_human
Electrolytes maintain critical physiological functions: Sodium (Na+) is the principal extracellular cation regulating plasma volume, blood pressure (via RAAS system), nerve impulse conduction (fast sodium channels), and glucose absorption (SGLT1 co-transporter). Potassium (K+) maintains resting membrane potential via Na+/K+-ATPase, essential for cardiac rhythmicity and muscle contraction. Magnesium (Mg2+) is required for ATP function (Mg-ATP), muscle relaxation (calcium antagonism), and >600 enzymatic reactions. Sweat contains ~40-60 mmol/L sodium, ~4-8 mmol/L potassium, and trace magnesium. Hyponatremia from excessive water intake without sodium replacement during prolonged exercise is potentially fatal.
Standard: Varies by activity level: 500-1500mg sodium, 200-400mg potassium, 100-200mg magnesium per liter of fluid during exercise
Loading: Pre-loading with 500-1000mg sodium + 16-32oz water 30-60 min pre-exercise (sodium loading protocol)
Maintenance: Maintenance: replace losses based on sweat rate and sweat sodium concentration
Administration: oral
Timing: Before, during, and after exercise. Daily electrolyte support for low-carb/ketogenic diets (increased electrolyte excretion). First thing in morning for general hydration.
Duration: ongoing during training; increased during heat, prolonged exercise, or ketogenic diet
Most commercial 'electrolyte' products are inadequate — they contain too little sodium and too much sugar. LMNT popularized the high-sodium, zero-sugar approach appropriate for active individuals and ketogenic diets. Sweat sodium concentration varies 10-fold between individuals (10-100 mmol/L) — sweat testing (Precision Hydration, Gatorade Sweat Patch) enables personalized protocols. Hyponatremia (low blood sodium from overhydration) kills more marathon runners than dehydration. Keto/low-carb diets dramatically increase electrolyte needs due to reduced insulin-mediated sodium reabsorption. Custom electrolyte formulation is a premium service opportunity for consulting.
Look for formulas with adequate sodium (many 'electrolyte' products contain trivially low sodium). Key ratios: sodium as primary electrolyte, potassium secondary, magnesium tertiary. Avoid products with excessive sugar (Gatorade: 34g sugar per 20oz). Brands: LMNT (1000mg Na, 200mg K, 60mg Mg per stick), Drip Drop (clinical ORS), Liquid IV (utilizes SGLT1 co-transport). Precision Hydration for customized sweat testing.
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