Fueling your body isn’t just about calories — it’s about strategy.
The right combination of water, electrolytes, and carbohydrates can make or break your performance, recovery, and long-term progress.
While every athlete’s needs are different, there are foundational principles that apply across the board. Let’s break down what your body really needs before, during, and after training — and how to fuel smarter.
1. Fueling Is Personal (But Not Random)
Your fueling needs depend on multiple factors:
- Body composition
- Sweat rate
- Temperature and humidity
- Type and intensity of activity
- Training age and metabolic efficiency
There’s no one-size-fits-all approach. But using a targeted mix of water, electrolytes, and carbs gives your body the best chance to perform (and recover) at a high level.
2. Water: The Foundation of Performance
Water regulates your core temperature, keeps blood circulating, and transports nutrients to your working muscles. Even 1–2% dehydration can reduce endurance, increase perceived effort, and delay recovery.
Hydration before and during training is critical — but so is rehydrating after sweat loss to fully restore fluid balance.
Recommendation: Drink 1/2 your bodyweight in ounces daily PLUS replace what you lose in sweat.
3. Electrolytes: The Key to Muscle Function
Sodium and potassium are the primary electrolytes that power performance:
- Sodium helps maintain fluid balance, supports blood volume, and keeps muscles firing during aerobic and anaerobic activity
- Potassium helps nerves signal, muscles contract, and regulates the sodium-potassium pump (crucial for sustained output)
If you’re sweating hard or training in the heat, replacing electrolytes is non-negotiable. Without them, your muscles cramp, your energy drops, and your nervous system struggles to stay dialed in.
Recommendation: Supplement with an electrolyte drink mix like DRGN SALT and get enough potassium in your diet (bananas, oranges, avocados, sweet potatoes, white potatoes, coconut water, etc).
4. Carbohydrates: Your Body’s Main Fuel Source
Carbs aren’t the enemy — they’re the fuel.
Your body relies on muscle glycogen and blood glucose to power contractions, maintain endurance, and push through high-intensity effort. When glycogen stores run low, so does your performance.
Proper carb intake before and after training helps:
- Enhance recovery
- Replenish energy stores
- Improve performance in your next session
The amount you need depends on duration, intensity, and training frequency — but whether you’re strength training or running long, carbs matter.
Recommendation: Fruit or honey digest quickly and are great before activity, while white rice and potatoes make solid everyday staples. Know your body and track how you feel (everyone responds differently).
Build Your Own Fueling Strategy
Use these principles as a framework — then adjust based on your unique needs:
- Hydrate early with water and electrolytes
- Fuel pre-workout with healthy carb sources for sustained energy
- Stay ahead of sweat loss during long or hot sessions
- Replenish post-workout to accelerate recovery
Consistency over time is what drives results (and smart fueling is a huge part of that).
Your body can only go as far as your fuel allows. Whether you’re chasing a PR, building strength, or just trying to stay sharp in the heat — a strategic combo of hydration, electrolytes, and carbs is your foundation.
Start with the basics. Then dial in your plan based on your goals, environment, and how your body responds.
Good luck!
