Science
The Science of Hydration
By MIZFIT Research Team5 min readJanuary 15, 2024
Understanding Electrolyte Balance
Proper hydration during endurance activities involves more than just water replacement. The human body loses both fluid and electrolytes through sweat, creating a complex balance that must be maintained for optimal performance.
Key Electrolytes
Sodium is the primary electrolyte lost in sweat, with losses ranging from 200-2000mg per hour depending on individual sweat rates and environmental conditions.
Potassium supports muscle contractions and nerve signaling, with typical losses of 150-300mg per hour during exercise.
Magnesium plays a crucial role in energy production and muscle function, though losses are typically lower at 10-40mg per hour.
Practical Applications
For activities lasting longer than 60 minutes, consuming 150-700mg of sodium per hour can help maintain fluid balance and prevent hyponatremia.
The optimal fluid replacement rate is typically 150-250ml every 15-20 minutes, adjusted based on sweat rate, environmental conditions, and individual tolerance.
Sodium is the primary electrolyte lost in sweat, with losses ranging from 200-2000mg per hour depending on individual sweat rates and environmental conditions.
Potassium supports muscle contractions and nerve signaling, with typical losses of 150-300mg per hour during exercise.
Magnesium plays a crucial role in energy production and muscle function, though losses are typically lower at 10-40mg per hour.