Hey Athlete,
There is one health habit that separates good performers from great ones.
It makes a huge difference in your brain for coordination, reaction time, and focus.
It also increases your physical strength and endurance.
It's not sleep or nutrition (although these are critical). It's hydration.
According to research, even mild dehydration (losing 2% of body weight) can decrease physical performance by degrading muscle function, thermo-regulation, and cognitive ability.
No athlete wants reduced endurance and overall athletic ability.
What is hydration?
Hydration is the process of maintaining fluid balance in the body through water and electrolytes to support vital functions and overall health.
This makes it a 2-part equation (water + electrolytes).
When this equation becomes out of balance in your body, you will experience the following:
- low blood volume (this makes it harder for the heart to deliver oxygen to key muscles, causing fatigue)
- increased perceived exertion (exercise feels more strenuous due to weakened physiological functions)
- reduced cognitive function (concentration and decision-making suffers, impacting performance that requires reaction time)
- muscle cramps (electrolyte deficits cause involuntary muscle contractions)
All of these symptoms can be avoided with a 3-step system.
Here it is:
Step 1: Assess Your Lifestyle
You are unique and have different requirements than others.
What are your daily activities? How much are you sweating? How much caffeine are you consuming?
These are the main 3 items to analyze when building your hydration strategy.
More exertion will require an increase in your daily fluid and electrolyte intake. Same goes with caffeine.
Here's your starting formula: drink half your bodyweight in ounces of water per day PLUS replace what you lose via sweat.
Step 2: Add the Correct Ratio of Electrolytes
Here are the three major problems with most electrolyte brands:
- poor sodium source (table salt, etc)
- incorrect electrolyte ratios
- processed sugar or artificial sweeteners
On average, you lose around a 4:1 ratio of sodium to potassium.
Example: During 1 hour of practice, a football player loses 2,000mg of sodium and 500mg of potassium in 1 liter of sweat.
If this particular athlete failed to replace what he lost while sweating, his performance would began to suffer over time.
This is why DRGN SALT contains 1,200mg of sodium (from Pink Himalayan Salt) and 300mg of potassium (4:1 ratio). Check out the full ingredients list.
And here's a quick guide of the 4 best times to hydrate:
- in the morning (we wake up dehydrated)
- 45 minutes before activity (to boost blood volume)
- during activity (to maintain performance)
- after heavy sweating (to replenish and recover)
Step 3: Monitor Your Performance
What matters is how you feel.
You can learn as much as you want, but you should always track your performance.
Try adding water and electrolytes to your morning routine. Try adding them to your pre-workout routine. Try hydrating with them after exercise to see if it enhances your recovery.
You should notice a boost in strength and endurance due to increased blood volume.
In conclusion, you have 2 options for hydration:
- Option 1: Add unflavored salt, potassium, and magnesium to your water on your own. There's nothing wrong with this and you'll get results.
- Option 2: Add 1 serving of DRGN SALT to 24oz of water. It will taste great and you'll get the precise electrolyte ratios you need as an athlete (very convenient).
That's all for this week.
Stay hydrated and stay winning,
- Ray
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