Sodium
10 articles
HydrationSeptember 8, 2026 · 12 MIN
Heat Training Hydration: Electrolyte Protocols for Hot-Climate Athletes
Heat acclimation changes sweat composition — sodium concentration drops from 50-60 to 20-30 mmol/L as the body adapts. Your electrolyte strategy must evolve with your physiology. Here is the complete protocol.
HydrationSeptember 4, 2026 · 11 MIN
Electrolyte Periodization Across Training Phases: Base, Build, Peak, and Race
Sodium needs increase by 20–40% during high-volume training blocks. Learn how to periodize your electrolyte intake across base building, intensity blocks, taper, and race day for optimal hydration and performance.
HydrationSeptember 4, 2026 · 11 MIN
The Science of Rehydration After Exercise: Fluid Retention, Sodium, and Recovery Speed
Only 50–60% of plain water is retained after exercise compared to 70–80% with sodium-containing beverages. Learn the evidence-based protocol for complete post-exercise rehydration and why what you drink matters more than how much.
HydrationAugust 28, 2026 · 9 MIN
Electrolyte Drinks vs Salt Tablets: Which Is Better for Endurance?
Electrolyte drinks absorb faster but salt capsules offer unmatched portability. Understanding absorption kinetics, sodium concentrations, and GI tolerance will help you choose the right strategy — or combine both for ultra-distance performance.
HydrationAugust 14, 2026 · 7 MIN
How to Make Your Own Electrolyte Drink for Endurance Training
Commercial sports drinks cost 3–5x more than homemade alternatives with identical electrolyte profiles. These 5 DIY recipes match the sodium, potassium, and carbohydrate ratios that sports science recommends.
HydrationAugust 10, 2026 · 8 MIN
Hyponatremia Prevention: Why Drinking Too Much Water Is Dangerous in Endurance Events
Exercise-associated hyponatremia (EAH) — dangerously low blood sodium from overhydration — kills athletes who drink too much plain water. It is underdiagnosed, frequently confused with dehydration, and entirely preventable with a sodium-first hydration strategy.
NutritionAugust 2, 2026 · 7 MIN
Muscle Cramps in Endurance Sports: Causes, Prevention, and In-Race Management
The dehydration theory of exercise-associated muscle cramps has been largely displaced by the muscle fatigue theory — and the difference changes how you prevent and treat cramps during races and training.
HydrationJuly 31, 2026 · 7 MIN
When and How to Take Electrolytes During Exercise: The Timing Guide
Taking electrolytes too late, too early, or in the wrong format can negate their benefit. This evidence-based guide explains optimal electrolyte timing by session duration, intensity, and environmental conditions.
HydrationJune 16, 2026 · 7 MIN
Are You a Salty Sweater? How to Test Your Sweat Sodium and Fix Your Electrolyte Strategy
Sweat sodium concentration varies 5× between individuals. The generic electrolyte advice that works for your training partner may leave you cramping or hyponatraemic. Here's how to find out which you are.
HydrationApril 21, 2026 · 8 MIN
Electrolytes for Athletes: What They Are and Why They Matter
Sodium, potassium, magnesium — what do electrolytes actually do during exercise? Here's the science behind the minerals that keep athletes performing.