05/10/2025
Keep Hydrated! However, sports drinks are full of essential salts, minerals, and sugars; too much of them has a negative effect.
Guidance, for less than 60 minutes of exercise in a gym, no sports drink is necessary. Just Water or diluted juice.
For a 1-2 hour exercise, only 500ml of sports drink is suggested. It's advised to dilute it with water (1:1).
For a 3+ hour exercise, only 1000ml of sports drink is suggested. It's advised to dilute it with water (1:1).
Remember, according to your weight, you should drink about 25-35 mL of fluids per kilogram. Coffee and green tea are diuretics, and it's not advised to count them towards daily fluid intake.
🔴 Potassium (K⁺)
• Normal range: 3.5 – 5.0 mEq/L
• Role:
• Essential for heart and muscle function
• Maintains fluid balance and blood pressure
• Interactions:
• ↑K⁺ = ↓Na⁺
• ↓K⁺ = ↑Na⁺
• ↑K⁺ = ↑Mg²⁺
• ↓K⁺ = ↓Mg²⁺
💧 Sodium (Na⁺)
• Normal range: 135 – 145 mEq/L
• Role:
• Regulates blood volume and blood pressure
• Maintains fluid balance
• Interactions:
• ↑Na⁺ = ↓K⁺
• ↓Na⁺ = ↑K⁺
⚪ Magnesium (Mg²⁺)
• Normal range: 1.3 – 2.1 mEq/L
• Role:
• Helps in muscle relaxation
• Supports the immune system
• Controls blood glucose levels
• Important for bone health
• Interactions:
• ↑Mg²⁺ = ↑K⁺
• ↓Mg²⁺ = ↓K⁺
• ↑Mg²⁺ = ↑Ca²⁺
• ↓Mg²⁺ = ↓Ca²⁺
🧠 Calcium (Ca²⁺)
• Normal range: 8.5 – 10.5 mEq/L
• Role:
• Provides neuron stability
• Maintains bone strength
• Regulates heart rate
• Essential for clotting factors (blood clotting)
• Interactions:
• ↑Ca²⁺ = ↑Mg²⁺
• ↓Ca²⁺ = ↓Mg²⁺
