09/15/2025
E l e c t r o l y t e s
🧂 What are Electrolytes???
• sodium
• potassium
• magnesium
• calcium
💧these are all key players in hydration, muscle contraction, and recovery…. Without them, water doesn’t get absorbed as efficiently—and you can end up feeling sluggish, crampy, or just “off” even if you’re drinking enough.
🙌🏼 my favourite hacks:
🧂 a good quality salt (like sea salt or Himalayan) to your water boosts hydration without the $$ of fancy electrolyte drinks.
🥒 Mustard packets or a shot of pickle juice! These give you a quick sodium boost when you’re mid-cramp or recovering from a sweaty workout.
🧐How much do you actually need?
💃🏼Active people (regular workouts, not extreme heat): aim for ~1,500–2,300 mg sodium/day (this is also the general daily guideline).
🏃🏼♀️➡️Athletes/Endurance training or hot climates: you may need 3,000–5,000 mg+ sodium/day (depending on sweat rate, body size, and activity). That’s why replacing salt is just as important as replacing water.
😈 Sodium isn’t the enemy.
A lot of people think “sodium = bad,” but your body needs it:
• It helps your muscles fire properly
• It drives hydration by helping your body absorb minerals
• And if you overdo it? Your kidneys are really good at flushing out the extra.
💧Hydration isn’t just water—it’s water + electrolytes.
🤩Take care of both, and your performance (and recovery) will thank you.
