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:
Sodium
- Salt
- Pickles / Pickle Juice
- Cured meats
- Salad dressing
- Most processed foods
Potassium
- Dried Fruit
- Bananas
- Potatoes
- Avocados
Magnesium
- Spinach
- Yogurt
- Avocados
- Almonds
- Bananas
Calcium
- Cheese
- Yogurt
- Milk
- Spinach