Electrolytes for performance are the missing link between hard training and sustained energy. Your muscles fire when sodium, potassium, magnesium, and calcium move signals across cells. Your brain stays sharp when hydration stays stable and blood volume holds. When these minerals drop, cramps show up, pace falls, and focus fades. Master electrolytes for performance and you unlock steady power, fast recovery, and fewer training disruptions.
Most athletes underdose sodium and overestimate water. Sweat does not carry only water. It carries sodium first, then potassium, calcium, and magnesium. Endurance work, heat training, and long gym sessions raise sweat rate and drain these minerals faster. Low carb and keto athletes lose even more sodium and water in the first weeks. The result is headaches, lethargy, and cramps that feel random. Electrolytes for performance turn this around with the right timing and ratios.
In this guide, you will learn how to dial in electrolytes for performance using sweat rate math, daily baselines, sport specific ratios, and simple timing including intra workout. We also cover DIY mixes, store options, low carb and keto tweaks, plus pairing magnesium glycinate and creatine for recovery so you hydrate smarter and train harder.
Electrolytes for Performance and Why They Drive Energy
Electrolytes for performance keep nerves firing, muscles contracting, and blood volume stable. Sodium, potassium, calcium, and magnesium run these systems. When levels slip, power and focus fall. Tight control gives you steady energy.
How electrolytes power movement
A nerve signal shifts sodium and potassium across the cell membrane. That signal opens channels so calcium floods the muscle and triggers contraction. Magnesium supports the enzymes that use ATP during this cycle. If any mineral is low, force drops sooner.
Sodium and potassium
Sodium is the main loss in sweat and the key to blood volume and sharp signals. Potassium balances the charge and resets the cell after each rep. Keep both in range to hold pace and reduce cramps.
Calcium
Calcium is the on switch for muscle. Low intake over time or heavy sweat without replacement can reduce force and raise fatigue.
Magnesium
Magnesium binds to ATP and supports more than 300 enzymes. Low status increases cramps, twitching, and tiredness under load. Food first, then smart supplements if needed.
Hydration and blood volume
Enough sodium in your fluids helps you hold the water you drink. This keeps heart rate lower at a set pace, improves cooling, and protects performance in heat.
Avoid overdrinking plain water
Too much water without sodium can dilute blood sodium. This is exercise associated hyponatremia. Drink to thirst and include sodium during long or hot sessions.
The Tony Huge take
Do not guess. Log sessions, energy, cramps, and bathroom trips. Adjust sodium, potassium, magnesium, and calcium step by step. Test in training and lock it in before race day. Tony Huge athletes iterate and then push harder with confidence.
Finding your sweat rate and daily baseline needs
Knowing your sweat rate turns guessing into a plan. Use a simple 60 minute test.
One hour sweat test
- Start well hydrated. Empty your bladder.
- Weigh yourself nude before training.
- Train for 60 minutes at your normal intensity and environment.
- Track all fluids you drink in milliliters.
- Towel off sweat. Weigh yourself nude again.
- If you urinate, measure it or estimate by time and urge.
Sweat rate (L/hr) = (Pre-weight−Post-weight in kg) × 1000+Fluidin−Urineout(Pre weight − Post weight in kg) × 1000 + Fluid in − Urine out (Pre-weight−Post-weight in kg) ×1000+Fluidin−Urineout ÷ 1000
Example: Pre 80.0 kg. Post 79.1 kg. Drink 600 ml. No urine. Loss = (0.9 × 1000 + 600) ÷ 1000 = 1.5 L/hr.
Repeat this on a hot day and a cool day. Your plan should match the higher sweat rate for safety.
Sodium concentration and total loss
Sweat sodium varies from ~400 to 1200 mg per liter depending on genetics, acclimation, and diet. A middle estimate is ~800 mg/L for planning. If your sweat rate is 1.5 L/hr and sweat sodium is ~800 mg/L, then sodium loss ≈ 1200 mg/hr. Heavy salty sweaters can lose double. Start with 600 to 1000 mg sodium per hour for long or hot sessions and adjust by feel and body weight change.
Daily baseline needs
Your daily intake must cover food, training, and climate.
- Sodium: General athletes: 3 to 5 g sodium/day in temperate climates, more in heat or when sweat rate >1.0 L/hr. Low carb or keto often need 4 to 6 g/day. Spread across meals and training.
- Potassium: Aim for 3 to 4.7 g/day from food first. Supports nerve function and counters sodium.
- Magnesium: 300 to 420 mg/day total from food and supplements. Consider glycinate for GI comfort.
- Calcium: 1,000 to 1,300 mg/day from dairy or fortified foods.
Hydration targets from sweat math
Use your sweat rate to set sip targets.
- For sessions ≤60 minutes: drink to thirst; include 300 to 600 mg sodium if in heat or you cramp easily.
- For 60 to 150 minutes: aim for 60 to 80 percent of sweat rate to avoid gut slosh. Include 600 to 1000 mg sodium per hour.
- For >150 minutes or heavy heat: target 70 to 90 percent of sweat rate and 800 to 1200 mg sodium per hour, plus carbs as needed. Adjust by body mass change.
Ratios and timing for lifting, endurance, and heat training
Make it simple. Start with the core ratio, then plug it into the timing table.
Core ratio per liter
| Electrolyte | Target per L | Why |
| Sodium | 800–1000 mg | Maintain blood volume and nerve speed |
| Potassium | 200–300 mg | Balance membrane potential |
| Magnesium | 50–100 mg | Support ATP use and relaxation |
| Calcium | 100–150 mg | Trigger contraction |
Tweak: Lower sodium on cool days. Raise to 1000–1200 mg/L in heat or heavy sweaters.
Timing by session
| Session | Pre (30–90 min) | During | Post (0–2 h) | Notes |
| Lifting (60–90 min) | 500 ml + 600 mg Na | Sip 250–500 ml total using core ratio | 500 ml + 600–800 mg Na | Add 10 g creatine if not taken daily |
| Endurance <60 min | Drink to thirst | Optional 300–600 mg Na if hot | Normal meals | If you cramp, add Na |
| Endurance 60–150 min | 500 ml + 600–1000 mg Na | 60–80% of sweat rate + 600–1000 mg Na/hr | 500 ml + 600–800 mg Na | Add 30–60 g carbs/hr if not keto |
| Endurance >150 min | 500 ml + 800–1000 mg Na | 70–90% of sweat rate + 800–1200 mg Na/hr | 1–1.5 L + 1000 mg Na across 2 h | Carbs 60–90 g/hr if tolerated |
| Heat training | 500 ml + 600–1000 mg Na | 400–800 ml/hr + 800–1200 mg Na/hr | 150% of body mass lost + 1000–2000 mg Na | Add 200 mg Mg glycinate at night |
| Sauna (15–30 min) | 300–500 ml + 600 mg Na | Small sips only | 500–750 ml + 600–1000 mg Na | Keep sessions short if new |
Quick sport tweaks
- CrossFit or circuits: half liter of core ratio across the hour. Add 10–20 g carbs if not keto.
- Team sports: 200 to 300 ml at each break with 300 to 500 mg sodium.
- Grappling/striking: high sodium pre, tiny sips during, stop fluids last 30 min.
- Climbing/hiking: concentrate to 1000 to 1200 mg Na/L and carry less water.
Timing rules that work
- Front load sodium in the hour before long or hot work.
- Sip, do not chug. Small sips every 10 to 15 minutes.
- Keep potassium modest in bottles. Get most from food.
- Use magnesium mostly outside training. Small intra doses only if you tolerate them.
- Calcium is the background. Include a modest dose in long events if you cramp.
Example day
| Session | Plan |
| Morning lift | 500 ml + 600 mg Na pre → 250–500 ml during → 500 ml + 600–800 mg Na post |
| Evening run in heat (75 min, sweat 1.2 L/hr) | Target ~1.0 L total during (≈80% of sweat). 800–1000 mg Na during + 600 mg Na pre |
Use this table as your baseline. Adjust sodium up or down with your sweat math and keep the other minerals steady.
Pairing with magnesium glycinate and creatine for recovery
Electrolytes for performance work even better with magnesium glycinate and creatine. This combo supports ATP production, cell volume, and nervous system calm so you bounce back faster.
Why this stack works
| Component | Primary benefit | Training effect |
| Magnesium glycinate | Raises magnesium without GI upset | Fewer night cramps, better sleep quality |
| Creatine monohydrate | Boosts phosphocreatine and cell hydration | Higher power, better repeat sprints, faster between-set recovery |
| Sodium (adequate) | Maintains plasma volume and creatine transport | Stronger pumps, stable heart rate in heat |
Dosing and timing
| Supplement | Daily dose | Timing | Notes |
| Magnesium glycinate | 200–400 mg elemental Mg | Evening or split AM/PM | Start at 200 mg if new. Glycinate is gentler on the gut |
| Creatine monohydrate | 5–10 g | Daily, any time | Take with sodium-containing fluid for absorption; loading optional |
| Sodium (baseline) | 3–5 g/day, keto 4–6 g/day | Spread across day | Front load before long or hot sessions |
Pre- and post- templates
- Pre-lift (30 to 60 min): 500 ml water + 600 to 800 mg sodium + 5 g creatine. Optional 10–20 g carbs if not keto.
- Post-lift: 500 ml water + 600 to 800 mg sodium with protein meal. If cramps occur, add 200 mg magnesium glycinate at night.
- Pre-endurance (60 to 90 min): 500 ml + 600 to 1000 mg sodium. Creatine is already saturated if taken daily.
Recovery checklist
- Sleep: 7 to 9 hours. Use magnesium glycinate to improve sleep depth.
- Hydration: within −1 to −2 percent body mass after sessions.
- Urine: pale within a few hours post training, not during.
- Cramps: none at night or during warm ups.
The Tony Huge edge
Tony Huge athletes keep it simple. Creatine daily, magnesium glycinate at night, sodium on point. This stack is low cost, high impact, and plays well with any program. Track performance, soreness, and sleep to confirm it works for you.
Safety and GI tolerance tips
Keep intake safe and easy on the gut so you can train hard.
Quick rules
- Increase sodium and fluids together. Do not chug plain water in long events.
- Use small sips every 10 to 15 minutes during sessions.
- Keep potassium modest in bottles. Get most from food.
- Place most magnesium away from training. Use glycinate for comfort.
- Test new mixes in training, not on race day.
Common issues and fast fixes
| Issue | Likely cause | Fix |
| Stomach slosh | Too much fluid too fast | Smaller, frequent sips. Target 60–80 percent of sweat rate |
| Nausea | High osmolality drink | Lower carb concentration. Keep sodium near 800 to 1000 mg/L |
| Loose stool | Too much magnesium or sugar alcohols | Move magnesium to night. Avoid sugar alcohols |
| Cramping mid session | Low sodium or underhydration | Add 600 to 1000 mg sodium/hr. Hit 60–80 percent of sweat rate |
| Headache after | Low sodium and low blood volume | 500–750 ml with 1000 mg sodium post |
| Puffy fingers | Overdrinking water | Include sodium. Drink to thirst |
Who should be cautious
- High blood pressure not controlled. Speak with your clinician before raising sodium.
- Kidney disease or on diuretics or ACE inhibitors. Get medical guidance.
- History of hyponatremia or fainting in long events. Plan sodium and drinking rate carefully.
- Pregnancy or breastfeeding. Confirm electrolyte plans with a clinician.
Lock It In: Your Electrolyte Game Plan
Electrolytes for performance turn hydration into a strength. When sodium, potassium, magnesium, and calcium sit in the right range, your muscles fire clean and your brain stays sharp. You hold power longer and recover faster.
Start with your sweat rate. Set daily baselines. Build a simple plan for lifting days, endurance blocks, and heat. Use the core ratio per liter and sip to match your sweat. Keep potassium modest in bottles, move most magnesium to night, and let calcium come from food with small top ups in long events.
Run the plan for two weeks and log results. Note energy, body mass change, bathroom trips, and cramp frequency. Nudge sodium up or down until you finish within a one to two percent body mass change after key sessions.
Tony Huge athletes use data and simple rules. Keep the protocol in your bag next to creatine and your intra workout. Review it each season. As climate, volume, or diet shift, your electrolyte needs shift too. Adjust and keep pushing.
Frequently Asked Questions (FAQs)
How much sodium do I need per hour during long training?
Most athletes perform well with 600 to 1000 milligrams of sodium per hour. Heavy sweaters in heat may need 800 to 1200 milligrams. Use your sweat rate and body mass change to confirm.
Can I just drink water if I am not thirsty?
Drink to thirst in short sessions. For long or hot work include sodium so you hold the water you drink. Plain water alone can dilute blood sodium in long events.
What is the best time to take magnesium glycinate?
Take 200 to 400 milligrams in the evening. This supports sleep and reduces night cramps. Keep most magnesium away from training to protect your gut.
Do low carb and keto athletes need more electrolytes?
Yes. They lose more sodium and water during adaptation. Push sodium to four to six grams per day, keep potassium steady from food, and use magnesium glycinate at night.
Should I load creatine or just take it daily?
Daily intake of five to ten grams works for most athletes without a loading phase. Take it with a sodium containing drink to support transport and cell volume.
How do I know my plan is working?
You finish within a one to two percent body mass change. Your energy stays steady without cramps or stomach slosh. Urine is pale a few hours after training. Performance improves across repeats.