Hydration Science & Electrolyte Balance | Kalsofit
Hydration Science & Electrolyte Balance
Water constitutes 60% of adult body weight and serves as the medium for virtually every biochemical reaction in your body. Optimal hydration is not merely drinking water—it is maintaining fluid and electrolyte homeostasis.
Individual Hydration Needs
Baseline Calculation
Start with 30–35ml per kg of body weight, then adjust for:
- Climate: Add 500ml per 5°C above 20°C
- Exercise: Add 400–800ml per hour of moderate activity
- Altitude: Add 300ml per 1000m above sea level
- Diet: High-protein or high-fiber diets require additional fluids
Electrolyte Function
Sodium (Na+)
Primary extracellular electrolyte. Maintains blood volume and nerve transmission. Athletes lose 400–700mg per liter of sweat.
Potassium (K+)
Primary intracellular electrolyte. Critical for muscle contraction and heart rhythm. Found abundantly in bananas, potatoes, and leafy greens.
Magnesium (Mg2+)
Cofactor in 300+ enzymatic reactions. Improves muscle relaxation and sleep quality. Target 310–420mg daily.
Calcium (Ca2+)
Essential for muscle contraction and bone health. Dairy, fortified plant milks, and sardines are excellent sources.
Hydration Timing for Athletes
Pre-Exercise (2–4 hours before)
5–7ml per kg body weight. Pale yellow urine indicates adequate pre-hydration.
During Exercise
150–250ml every 15–20 minutes. For sessions exceeding 60 minutes, add electrolytes.
Post-Exercise
Replace 150% of fluid lost through sweat. Weigh yourself before and after; each kg lost = 1.5L fluid needed.
DIY Electrolyte Drink
- 500ml water
- ¼ teaspoon sea salt (sodium)
- 2 tablespoons fresh citrus juice (potassium + flavor)
- 1 teaspoon honey (glucose for sodium absorption)
- Pinch of magnesium powder
Cost: ~0.20vs3–5 for commercial sports drinks.
Proper hydration underpins every dimension of your performance and health.
