Electrolytes, Hydration & Sports

About this eBook

Covers the five key electrolytes, sweat composition and dehydration, sodium, potassium and magnesium in training, DIY electrolyte recipes, commercial drinks compared, pre-, during- and post-exercise hydration, hyponatremia, heat illness, youth and endurance athletes, and a 30-day personal hydration plan.

• Sodium, potassium and magnesium explained
• DIY electrolyte recipes
• Hydration before, during and after exercise
• Hyponatremia and heat-illness prevention

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What's inside

1. Introduction: Why Hydration is the Master Lever of Performance
2. Chapter 1: The 5 Key Electrolytes - Sodium, Potassium, Magnesium, Calcium, Chloride
3. Chapter 2: Decoding Sweat - Composition, 900mg Na/L Average & Individual Variability
4. Chapter 3: The Dehydration Trap - How 2% Fluid Loss Causes 20% Performance Decline
5. Chapter 4: Sodium - The Primary Workhorse - 500-1000mg/hr Guide
6. Chapter 5: Potassium - The Intracellular Guardian for Heart & Muscle
7. Chapter 6: Magnesium - The Anti-Cramp Mineral and Neuromuscular Key
8. Chapter 7: DIY Electrolyte Recipes - From 1L Water + 1/2 tsp Salt to Advanced Formulas
9. Chapter 8: Commercial Showdown - Gatorade vs LMNT vs Liquid IV vs Nuun vs Precision Hydration
10. Chapter 9: Best Waters with Electrolytes Ranked - BotledWater.com Review
11. Chapter 10: Pre-Hydration Protocol - 24h to 30 Minutes Before
12. Chapter 11: During Exercise - Precision Hydration by Sweat Rate & Conditions
13. Chapter 12: Post-Exercise Rehydration - 150% Rule and Recovery Windows
14. Chapter 13: Hyponatremia - When Too Much Water Becomes Dangerous
15. Chapter 14: Heat Stroke, Heat Exhaustion & Hydration in Extreme Environments
16. Chapter 15: Youth Athletes - Safe Hydration for Ages 8-18
17. Chapter 16: Endurance Athletes - Marathon, Triathlon, Ultra & Cycling
18. Chapter 17: Case Studies - Boston Marathon, NFL Sidelines, Tour de France
19. Chapter 18: Your 30-Day Personalized Hydration Performance Plan
20. Conclusion: The Hydrated Athlete Advantage
21. Bonus: Printable Templates, Sweat Test Kit Guide & Shopping List
22. Appendix: References, Glossary & Electrolyte Calculator Formulas

Put it to use

• Best water for hydration
• Best water for athletes
• Low-sodium bottled water guide