08/05/2025
What You Lose in Just 1 Hour of Exercise? 👇🏻
When you sweat, you’re not just losing water — you’re losing key minerals your body needs to perform, recover, and stay energized. Here’s what’s lost in just one hour of training:
1. Sodium: 800–1,200 mg (≈ ½ tsp of salt)
2. Potassium: 140–200 mg
3. Calcium: 40 mg
4. Magnesium: 3–10 mg
5. Iron: 0.16–0.63 mg
6. Copper: 0.4 mg
7. Zinc: 0.4 mg
8. Iodine: 52 mcg
9. Selenium: 40 mcg
10. Chromium: 7.5 mcg
💡 How to Replenish These Minerals Through Food:
• Sodium: Add sea salt or Himalayan salt to meals, sip on broth, or use electrolyte drinks.
• Potassium: Bananas, avocados, potatoes (with skin), oranges, spinach, tomatoes.
• Calcium: Milk, yogurt, cheese, leafy greens, canned salmon with bones.
• Magnesium: Almonds, pumpkin seeds, dark chocolate, black beans, oats.
• Iron: Red meat, spinach + vitamin C, beans, lentils, fortified cereals.
• Copper: Shellfish, nuts, seeds, mushrooms, dark chocolate.
• Zinc: Beef, chicken, pumpkin seeds, chickpeas, lentils.
• Iodine: Iodized salt, seaweed, eggs, seafood.
• Selenium: Brazil nuts (1–2/day), tuna, eggs.
• Chromium: Whole grains, broccoli, meats, cheese.
✅ Why this matters: If you’re training hard, especially in heat, replenishing these minerals is just as important as drinking water. They support hydration, muscle function, energy levels, and recovery.
⚠️ Neglecting them can lead to fatigue, cramps, headaches, or even slower results.
🧃 Fuel smart. Sweat smarter. Stay ahead.
