What matters most
Sodium is the main athlete electrolyte
Sodium drives fluid balance and helps maintain performance.
Heavy sweating increases sodium loss quickly.
Potassium and magnesium matter too, but sodium is the first fix.
Electrolyte strategy works best when sodium is matched to sweat loss and paired with enough fluid to keep the gut comfortable.
Sodium is the main athlete electrolyte
Sodium drives fluid balance and helps maintain performance.
Heavy sweating increases sodium loss quickly.
Potassium and magnesium matter too, but sodium is the first fix.
Identify the salty sweater
Look for white residue on skin, hats, or shirts.
Pay attention to frequent cramping or a flat feeling after long sessions.
Notice who needs salt more than plain water after hard work.
Choose a sodium source the athlete will actually take
Sports drinks work well for many training sessions.
Salt tabs, salted foods, or broth can fill the gap for heavy sweaters.
Potassium-rich foods help, but food first is usually enough for magnesium.
Match timing to the session
Pre-load before long or hot efforts if the athlete has a history of cramping.
Start early during exercise instead of waiting for symptoms.
Use food and fluids after practice to finish the replacement job.