Hydration and Electrolytes for Exercise: How to Replenish What You Sweat Out

When you exercise, you lose more than just water—you also sweat out electrolytes, minerals that help regulate fluid balance, muscle function, and nerve signals. Dehydration (from not drinking enough water) or electrolyte imbalance (from losing too many minerals) can cause fatigue, muscle cramps, dizziness, and even heat exhaustion—ruining your workout and putting your health at risk. Knowing how to hydrate properly, and when to replenish electrolytes, is key for any fitness routine.

First, let’s clarify the difference between water and electrolytes:

• Water: Essential for all bodily functions, including regulating body temperature and transporting nutrients. For short workouts (under 60 minutes), water is usually enough to keep you hydrated—since you won’t lose a large amount of electrolytes.
• Electrolytes: The most important electrolytes lost in sweat are sodium, potassium, and magnesium.
  • Sodium: Helps retain water, prevent muscle cramps, and maintain blood pressure.
  • Potassium: Balances fluids in cells and supports muscle contraction.
  • Magnesium: Aids in muscle recovery and prevents muscle spasms.

When do you need more than just water? You should replenish electrolytes if:

• Your workout lasts 60 minutes or longer (especially if it’s intense, like running or cycling).
• You’re exercising in hot, humid weather (you’ll sweat more, losing more electrolytes).
• You’re a heavy sweater (you notice large sweat stains or feel dripping wet during workouts).

How to hydrate properly for exercise:

1. Before Your Workout (1–2 hours before):
   • Drink 16–20 ounces of water to start hydrated.
   • If your workout will be long (over 90 minutes), you can have a small snack with electrolytes—like a banana (potassium) or a handful of salted almonds (sodium, magnesium).
2. During Your Workout:
   • For workouts under 60 minutes: Drink 4–6 ounces of water every 15–20 minutes.
   • For workouts over 60 minutes: Drink a sports drink (or a homemade electrolyte drink) to replace both water and electrolytes. Aim for 4–6 ounces every 15–20 minutes. Look for sports drinks with 14–17 grams of carbohydrates and 45–60 milligrams of sodium per 8 ounces—this ratio helps your body absorb fluids quickly.
3. After Your Workout:
   • Drink 16–24 ounces of water for every pound of weight you lost during exercise (weigh yourself before and after to estimate).
   • Replenish electrolytes with food: Eat a meal or snack that includes electrolytes and protein (for muscle recovery). Good options include:
     • Grilled chicken + brown rice + roasted sweet potatoes (sodium from chicken seasoning, potassium from sweet potatoes).
     • Greek yogurt + banana + a sprinkle of chia seeds (potassium from banana, magnesium from chia seeds).
     • Coconut water + a hard-boiled egg (natural electrolytes from coconut water, protein from egg).

Homemade electrolyte drink recipe (a cheaper, lower-sugar alternative to store-bought sports drinks):

• Ingredients: 1 cup water, 1 cup coconut water (natural electrolytes), 1 teaspoon honey (for quick carbs), ¼ teaspoon salt (sodium).
• Instructions: Mix all ingredients together in a bottle. Chill before drinking.
• Why it’s better: It has less sugar than most store-bought sports drinks (just 6 grams per cup vs. 10–12 grams) and uses natural ingredients.

Common hydration mistakes to avoid:

• Drinking too much water at once: Gulping 20 ounces of water before a workout can cause stomach cramps. Sip slowly instead.
• Waiting until you’re thirsty to drink: Thirst is a sign you’re already dehydrated (about 1–2% of your body weight in fluid loss). Sip water throughout the day, not just during workouts.
• Relying on sports drinks for short workouts: For 30–45 minute walks or gym sessions, sports drinks add unnecessary sugar. Stick to water instead.
• Ignoring post-workout hydration: Even if you don’t feel thirsty after a workout, you still need to replace fluids lost through sweat. Set a reminder to drink water within 30 minutes of finishing exercise.

By following these tips, you’ll keep your body hydrated, maintain electrolyte balance, and get the most out of every workout—without the risk of cramps or fatigue.