Electrolyte Replacement – A Practical Guide to Electrolytes
A practical guide to electrolytes, the essential minerals and trace elements for the proper functioning of our body.
General Guidelines:
Maintain consistent and balanced electrolyte replenishment throughout exercise
Adjust your intake according to individual and environmental factors
Replenishment:
Electrolyte replenishment during exercise involves more than replacing salt. For our body to function properly, it also needs other minerals, such as calcium, magnesium and potassium. Hammer Nutrition’s Endurolytes contain balanced ratios of all the minerals, along with some additional essential ingredients, that the human body needs during exercise.
The secret behind the successful formula of Endurolytes and its guaranteed results lies in the rapid absorption of the minerals by the human body. This safely supports athletic performance. This is why Endurolytes have been the most popular product in sports nutrition for the past 20 years.
Reduce Your Salt Intake
It should be noted that most people consume more salt than the recommended amounts, to the extent that they create an unhealthy environment for the body. To train our body to use salt from stored reserves, daily salt consumption should be limited to 2,300 mg. By reducing salt intake, you will initially improve your overall health and also increase your resistance to thermal stress during exercise.
How to Identify Salt Loss Levels
One way to determine whether you have an increased salt intake in your daily diet is to check your skin and clothing during and after exercise. When salt intake is high, the skin excretes large amounts, resulting in a white layer of salt appearing in areas of heavy sweating. Increased salt intake is also associated with increased salt loss from the body. Therefore, you should make sure to increase your salt intake during exercise with the corresponding products, such as the Extreme electrolyte formula or a larger dose of Fizz.
Maintain consistent electrolyte intake at least every 30–60 minutes; follow the instructions below:
| Electrolytes | Amount per hour |
| Endurolytes | 3–6 / hour |
| Endurolytes Extreme | 1–2 / hour |
| Endurolytes Fizz | 1–2 / hour |
| Endurolytes Extreme Powder | 1–2 scoops in water / hour |
In challenging weather conditions, doses may be higher. To avoid cramps and other unwanted side effects, any increase in the quantity should be proportionate to individual needs.
Translation: Kyriaki Mitrou
Book: Brian Frank, 5 Secrets of Success
