Why isn't water alone enough?

Plain water lowers plasma sodium and osmolality, which signals the kidney to excrete the fluid your athlete just drank. Sodium drives thirst, holds fluid in, and moves it into working muscle. Adding sodium to a recovery drink nearly doubled plasma volume restoration compared with water alone.

Should an electrolyte drink have more sodium or more potassium?

More sodium. Sweat carries roughly 10 to 90 millimoles per litre of sodium against only 2 to 8 of potassium, so a product that lists more potassium than sodium is not built to hold fluid in. That rule is for the bottle, not the plate — on food, athletes under 18 are commonly low in potassium.

Does potassium prevent cramping?

No. For the whole-body sodium-deficit type of cramping, potassium, calcium and magnesium supplements are not indicated and typically provide no relief. Maintaining hydration and sodium balance is the proven prevention strategy.

Do they need electrolytes during every practice?

Usually not. Fluid during activity is never optional, but if your athlete ate and drank properly beforehand and the session runs 90 minutes or less, they often need no extra sodium during it. Longer, hotter, two-a-days or arriving empty is when it stops being optional.

Is a sports drink enough sodium?

For most sessions, yes. A 20-ounce sports drink carries about 270 milligrams of sodium, which lands inside the during-activity range for ages 10 to 18, plus carbohydrate to fuel the work. Where it needs backup is the rest of the day — the daily 3 to 4 grams comes from food, not from the bottle.

How much sodium does my athlete actually lose in sweat?

Roughly 150 to 1,000 milligrams per pound of sweat lost, averaging 455 across 506 tested athletes. That is close to a sevenfold spread between two teammates, which is why a sweat test replaces the range with a number.

How Much Electrolytes Does My Athlete Need?

How Much Electrolytes Does My Athlete Need?

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