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90 Seconds to Demystify CrossFit: Hydration and Adequate Electrolyte Replenishment

So, you now know how much water to drink, but I need to make sure you’re getting enough electrolytes in as well!  For every 1/8 Gallon (16 fluid oz) or pound of water you sweat out, you lose:

  • 220mg of Sodium
  • 63mg of Potassium
  • 8mg of Magnesium, and
  • 16mg of Calcium*

*per CrossFit Endurance

The easiest solution is to drop 3/4 to a full teaspoon of Himalayan Salt (the pink stuff) into a gallon of water.  However, here are some food sources that will help you top off your minerals as well:


  • Salt
  • Pickles / Pickle Juice
  • Cured meats
  • Salad dressing
  • Most processed foods


  • Dried Fruit
  • Bananas
  • Potatoes
  • Avocados


  • Spinach
  • Yogurt
  • Avocados
  • Almonds
  • Bananas


  • Cheese
  • Yogurt
  • Milk
  • Spinach



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