Hydration and Electrolytes

Govern extracellular fluid osmotic pressure and maintain adequate circulating blood plasma volume.

const sodiumTarget = "2000mg to 3000mg baseline";
// Primary cation controlling fluid balance

Govern intracellular fluid volume and establish resting membrane electrical potential in cardiac cells.

const potassiumTarget = "3500mg to 4700mg daily";
// Sourced from potatoes, avocados, and bananas

Regulate ATP cellular transport and coordinate active sodium-potassium pump function across cell membranes.

const magnesiumDose = "350mg to 420mg elemental";
// Prevents painful skeletal muscle cramping

Maintain serum electroneutrality and supply substrate required for gastric hydrochloric acid secretion.

const chlorideSource = "natural sea salt";
// Primary extracellular counter-anion

Deliver 96% cellular water bound with natural silica, caffeic acid, and potassium.

const waterContent = "96% total water by weight";
// High-volume hydrating afternoon snack

Supply 92% fluid volume alongside citrulline, an amino acid that enhances microvascular blood flow.

const serving = "2 cups diced fresh watermelon";
// Delivers natural sugars and electrolytes

Provide a natural isotonic beverage packed with potassium, magnesium, and bioavailable sodium.

const coconutServing = "250ml raw coconut water";
// Contains roughly 600mg bioavailable potassium

Supply water, sodium, potassium, and collagen amino acids that nourish intestinal lining membranes.

const warmBroth = "250ml warm salted bone broth";
// Ideal recovery drink following sweat loss

Dilute blood serum sodium below 135 mmol/L through excessive consumption of plain, electrolyte-free water.

const hyponatremiaWarning = "drink to thirst";
// Never force fluids without electrolyte repletion

Introduce hypertonic solutions that delay gastric emptying and draw water from blood into intestines.

const osmolarityLimit = "choose isotonic formulas";
// Avoid drinks with > 8% refined sugars

Suppress anti-diuretic hormone vasopressin in the pituitary, inducing acute renal water wasting.

const alcoholRule = "1 glass water per drink";
// Offsets vasopressin suppression losses

Lose up to two liters of fluid per hour during intense exertion in high thermal environments.

const weighIn = "weigh before and after exercise";
// Replace 1.5L fluid per kilogram lost

Rehydrate after eight hours of fasting with warm water, fresh lemon, and a mineral salt pinch.

const morningHydration = "500ml water + sea salt";
// Restores vascular plasma volume rapidly

Sip hypotonic electrolyte water with 500mg sodium during intense sessions lasting over sixty minutes.

const workoutDrink = "500ml water + 500mg sodium";
// Sustains sweat rate and cardiac output

Sip warm magnesium glycinate solution an hour before bed to support muscle relaxation and sleep.

const nightDrink = "300mg magnesium glycinate";
// Prevents nocturnal calf muscle cramping