Protocols / NUTRITION

Hydration & Electrolyte Protocol

Hydrate properly — beyond 'drink more water'.

Most hydration advice stops at 'drink more water'. This protocol goes further, covering sodium/potassium ratios, exercise-specific fluid timing, DIY performance drink formulas, and strategies for true intracellular hydration.

€5 · one-time payment · instant PDF · by Anthony Falcone

What's included

  • Daily hydration calculator
  • Sodium/potassium ratio guide
  • Exercise fluid timing protocol
  • DIY performance drink formulas
  • Intracellular hydration tips
  • 8 peer-reviewed references

Built for

More Energy · Peak Performance

Inside the PDF: 5 chapters

  1. Cellular Hydration Science: Plain water hydrates you well in everyday life. Electrolytes matter when you sweat a lot, exercise for long periods, fast, or eat very low-carb, because then you lose salts along with water.
  2. Daily Hydration Protocol: A structured approach to daily hydration that ensures consistent cellular hydration, cognitive performance, and physical readiness throughout the day.
  3. Exercise Hydration Strategy: Proper exercise hydration is the lowest-hanging performance fruit. Most people either under-hydrate (cramps, fatigue) or over-hydrate (GI distress, hyponatremia). Here's the science-based approach.
  4. Electrolyte Supplementation Guide: Most people get plenty of sodium from food but eat less potassium and magnesium than recommended. Here's how to optimize each electrolyte.
  5. Hydration for Cognitive Performance: Your brain is 75% water. In lab studies, mild dehydration (around 1.5% of body weight) worsened mood, concentration and headaches in young adults (Ganio et al., 2011; Armstrong et al., 2012).

Safety notes

  • The standard advice to 'drink 8 glasses of water per day' has no scientific basis. Water needs vary enormously based on body size, activity level, climate, diet, and sweat rate. A large man training in the heat may need 4-5+ litres; a small woman in a cool office may need under 2 litres from drinks. Use urine color (pale straw = optimal) and body weight changes as guides.
  • People with kidney disease, heart failure, or on blood pressure medications should consult their doctor before significantly increasing sodium or potassium intake. Healthy, active adults who sweat a lot generally tolerate more sodium, but people with high blood pressure or impaired kidney function may need to restrict it.

References (8)

  1. Mente, A. et al. (2018). Urinary sodium excretion, blood pressure, cardiovascular disease, and mortality: a community-level prospective epidemiological cohort study. The Lancet, 392(10146), 496-506. doi.org/10.1016/s0140-6736(18)31376-x
  2. Popkin, B.M. et al. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458. doi.org/10.1111/j.1753-4887.2010.00304.x
  3. Cheuvront, S.N. & Kenefick, R.W. (2014). Dehydration: Physiology, Assessment, and Performance Effects. Comprehensive Physiology, 4(1), 257-285. doi.org/10.1002/j.2040-4603.2014.tb00543.x
  4. Ganio, M.S. et al. (2011). Mild dehydration impairs cognitive performance and mood of men. British Journal of Nutrition, 106(10), 1535-1543. doi.org/10.1017/s0007114511002005
  5. Armstrong, L.E. et al. (2012). Mild Dehydration Affects Mood in Healthy Young Women,. The Journal of Nutrition, 142(2), 382-388. doi.org/10.3945/jn.111.142000
  6. Shirreffs, S.M. & Sawka, M.N. (2011). Fluid and electrolyte needs for training, competition, and recovery. Journal of Sports Sciences, 29(sup1), S39-S46. doi.org/10.1080/02640414.2011.614269
  7. Volek, J.S. et al. (2014). Rethinking fat as a fuel for endurance exercise. European Journal of Sport Science, 15(1), 13-20. doi.org/10.1080/17461391.2014.959564
  8. Thomas, D.T., Erdman, K.A. & Burke, L.M. (2016). Nutrition and Athletic Performance (ACSM, Academy of Nutrition and Dietetics and Dietitians of Canada joint position statement). Medicine & Science in Sports & Exercise, 48(3), 543-568. doi.org/10.1249/mss.0000000000000852

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General education, not medical advice. If you have a medical condition, take medication, or are pregnant or breastfeeding, talk to your doctor before you start.