You know something I’ve really started to take seriously lately? My hydration!
Something I’ve never really considered until now, as I’m getting older, is that if you’re training hard and pushing your body to its limits, hydration isn’t just about drinking enough water. It’s about replenishing the minerals your body burns through during exercise. Now, I’m in my late 30s. I’m noticing some days I’m running on half capability and wondering why. It turns out it might have to do with my hydration.
I used to think I was hydrated because I drank plenty of water. Like PLENTY OF WATER! However, I had no idea how much I was missing out on until I started consistently supplementing with a high-quality electrolyte mix and my ZMA.
For the last couple of weeks, I have been feeling the difference. My performance has increased, and my recovery has improved. I didn’t realise it before, but I am not left dragging myself through workouts as much as I was, and I feel more energised throughout the day.
Who would have thought hey!
The Four Key Minerals Every Athlete Needs
Now, I want to point out. You probably think, ‘It’s easy for you, though, to be depleted; you are the coach. I’ve just started doing this, and surely don’t need to worry!’
But whether you’re just starting a fat-loss journey (The ‘pre-healthy me’ diet generally doesn’t help with vitamin or mineral deficiencies) or already a seasoned athlete, your body requires high levels of essential minerals to function correctly.
Sweat, stress, and training all deplete these minerals rapidly, and if you don’t replace them, you’ll feel the consequences—whether you realise it or not.
Here’s what you need and why it matters:
- Sodium (3,000-5,000mg per day) – Essential for muscle contractions, nerve function, and retaining water in your muscles. Without enough sodium, you’ll feel weak, cramp easily, and struggle to sustain intensity in training.
- Potassium (3,500-4,700mg daily) Works alongside sodium to maintain hydration and muscle contractions. Low potassium leads to fatigue, muscle weakness, and poor recovery.
- Calcium (1,000-1,300mg per day) – Not just for bone health. Calcium is key for nerve signalling and muscle contractions, meaning your muscles won’t fire appropriately without enough.
- Magnesium (400-500mg daily) – Critical for muscle relaxation, recovery, and sleep quality. Deficiency leads to muscle cramps, poor sleep, and decreased performance.
The Best Way to Replenish These Minerals
You can get some of these minerals from food, but most athletes don’t consume enough through diet alone, especially when sweating buckets during our training sessions. The best way to stay on top of it? A high-quality electrolyte mix and ZMA supplement every day.
- Electrolyte Drinks: The easiest way to get your daily dose of sodium, potassium, and magnesium in a bioavailable form that your body absorbs fast. Not all electrolytes are created equal, so go for one with high sodium content and no sugar. Otherwise, you are going to end up with another problem. Which. Let’s be honest, it will give me another topic to write about! ‘Why is your electrolyte drink making you fat?’ There you go. I’ve got the title organised already.
- ZMA (Zinc, Magnesium, and Vitamin B6): If you’re serious about recovery, this is a game-changer. When I skip my ZMA, I wake up feeling trashed, my sleep suffers, and my next training session takes a hit. It’s a simple addition with massive benefits.
You Won’t Know Your Hydration Is Off Until You Fix It
The crazy part? You won’t even realise you’ve been running on low until you get your hydration right. Within days of dialling in my electrolyte intake, I felt the shift. Better endurance, less fatigue, and noticeably faster recovery. If you’re not focusing on minerals, you leave performance on the table.
The difference is night and day! Once you have experienced optimal hydration, you’ll never want to go back. As always, by giving your body what it truly needs, watch how much stronger, faster, and more resilient you become.
Whether you start your day with a pinch of salt in your lemon juice, an electrolyte mix like ‘Hydrate the People’, or the True Protein version, the first thing that should enter your mouth after a night’s sleep is a mineral-dense glass of water (or more than a glass).
With training hard and pushing limits comes the need to make sure to A’Salt’ (you see what I did there?) your body the way it needs, and watch your results improve.
Get up. Get after it. BECOME EXTRAORDINARY.