Stop Drinking Gallons of Water? Why Electrolyte Balance Might Be MORE Important for Hydration & Performance

Social media fitness influencers are helping spread a ton of helpful knowledge about achieving peak physical and mental conditioning. However, it comes with its fair share of disinformation that can sidetrack your progress.

One such dogma is the unquestionable need to drink a gallon of water daily.

As a personal trainer with almost two decades in the trenches, I see countless athletes fall into this trap, thinking it’s their golden ticket to maximal performance.

Each individual is unique, and so are their water needs. For instance, runners and trainers engaging in high-intensity interval training usually sweat profusely. Drinking 4 liters of plain water in this situation won’t do you much good, and you are likely to experience fatigue, a loss of focus, and even muscle cramps.

Overhydration without enough electrolytes is a recipe for disaster and can tank your overall output.

In this article, we unpack why guzzling plain water is suboptimal and explore how balancing your electrolyte levels can supercharge your strength, muscle, and endurance gains. I’ll also share tips on how you can implement these steps into your daily routine. We have a lot to unpack, so sit and read on.

The Hydration Myth — Why More Water Isn’t Always Better

There is one simple way to tell that the one-gallon-of-water benchmark has gotten out of hand. An increasing number of people in gyms across the globe carry the gallon jug and constantly sip on water throughout their workout.

They have been made to believe that consistently drinking 16 glasses of water a day helps prevent dehydration.

It doesn’t end here. Many people have apps nagging them to drink water every 30 minutes.

The truth is that optimal hydration requires more than drinking plain water, especially for folks engaging in physically intensive tasks. In fact, downing liters of water without any clear strategy can backfire and leave you worse off than before.

The human body is 75 percent water, and you need this vital fluid to ensure optimal body functions, like regulating body temperature, transporting nutrients and oxygen, lubricating joints, and eliminating waste.

However, hydration without electrolytes does you no good.

I tell my clients to think of hydration like fueling a car. You wouldn’t just pour in gas without oil or coolant. Why treat your body differently?

What Are Electrolytes and Why Do They Matter?

Electrolytes are minerals that carry an electric charge in your body’s fluids. The key ones include sodium, potassium, magnesium, calcium, and chloride. Here is a brief overview of what each one does:

• Sodium: Controls fluid balance and keeps your cells hydrated.
• Potassium: Powers nerve signals, ensuring your brain is constantly talking to your muscles.
• Magnesium: It is responsible for muscle relaxation and prevents cramps after intense training sessions or excessive loss of fluids in hot environments.
• Calcium: Triggers muscle contraction, which leads to muscle-ripping pumps and subsequent adaptations.
• Chloride: Works with sodium to maintain fluid balance, supports proper blood volume and pressure, and keeps your body’s pH levels in check.

You lose water and electrolytes during intense workouts when you sweat heavily or are exposed to excessive heat.

Drinking a gallon of plain water can dilute your remaining electrolytes and cause imbalances, leading to nerve dysfunction, fatigue, muscle cramps, and hyponatremia. I’ve also seen clients battle headaches and bloating due to excessive loss of electrolytes.

Plummeting sodium levels due to excessive water intake can also trigger nausea, seizures, and, worse, overwhelm your kidneys, causing swelling in cells, including your brain. This condition is known as water intoxication.

A study found that 13 percent of Boston Marathon runners developed low sodium levels, some collapsing mid-race from excessive water intake (1). Who would have guessed that drinking too much water can end an endurance runner’s race prematurely?

Remember, electrolytes don’t just support hydration, they enable it. They keep your cells functioning optimally, drive muscle contractions, and balance fluid levels.

The Performance Connection — Electrolytes for Athletes and Active Individuals

If you have been training for a long time, chances are you have hit a point where you feel like your muscles won’t fire, irrespective of how hard you push. Many lifters blame fatigue and plateaus for this phenomenon, whereas low electrolyte levels are the real culprits.

Similarly, if it has been ages since you experienced a nice muscle pump, it could be a sign that you are running low on calcium and magnesium. While calcium powers muscle contractions, magnesium helps them relax.

Many bodybuilders experience calf cramps during a workout, even when they have been sipping on water throughout the session.

Research shows that magnesium supplementation can reduce cramp frequency in athletes, proving cramps aren’t always due to dehydration. An electrolyte imbalance can also trigger them. (3)

Losing Electrolytes Through Sweat & Cognitive Impact

Saunas are all the craze these days. Almost every decent gym has one, and it is almost impossible to find a spot during the rush hours.

Whether you are dripping during an intense workout or sweating it out in your towel in a sauna, you are not just losing water. You are effectively dumping sodium, potassium, and magnesium.

A study suggests that athletes can lose up to 3,500 milligrams of sodium per hour if they are working hard and sweating heavily. You’ve probably seen CrossFit athletes fade mid-WODs because they can’t replenish their lost electrolytes fast enough. (2)

People who constantly push themselves to the limit in the gym can attest that high-intensity workouts can hamper cognitive functions. A set of heavy squats can make you feel unfocused and dizzy, which can increase your risk of injury if you’re not careful.

Electrolytes like sodium and potassium can help you stay sharper and prevent mental fog during long sessions.

Top Recommendations

Electrolytes aren’t optional, they are your lifeline if you’re serious about your gains.

However, staying on top of your electrolyte levels can be tricky. Swapping your water obsession for an electrolyte fixation won’t help either, as it will give you five metrics to track instead of one. I will help make this easier for you by narrowing it down to just two electrolytes.

Sodium

Whether you are aiming for PRs in the weight room or trying to set a new mile record, sodium can help you achieve your goals.

It maintains blood volume, ensuring oxygen reaches your muscles. I’ve seen powerlifters conquer new one-rep maxes by adding sodium to their pre-workout shake, and endurance athletes can go on for longer without experiencing a dip in their performance.

Magnesium

Magnesium is one of the most underrated nutrients. It can help rebuild muscle, soothe your nervous system, and improve your sleep quality.

Many of my personal training clients report reduced delayed onset muscle soreness (DOMS) after adding magnesium to their supplement stack. Also, magnesium is one of the most potent compounds, and you begin noticing the benefits within a couple of days.

The great thing about these recommendations is that most electrolyte supplements on the market deliver a healthy dose of sodium and magnesium. Plus, if you don’t want to use a supplement, you can get the recommended amounts of these compounds via a teaspoon of salt and a medium-sized banana. Banana is also packed with potassium, which is a win-win.

Signs You Might Be Electrolyte-Deficient

Drinking a gallon of water daily is one of the best examples of ‘good intentions, bad results.’ It dilutes your electrolytes and puts your body in a suboptimal state while you’re trying to go full-send in your workouts. Below are the most common signs that you might be running low on electrolytes:

• Muscle cramps: Most of us have experienced a hamstring lockup. Cramps are the most obvious sign of dehydration caused due to water and electrolyte imbalance and muscle fatigue.
• Headaches and dizziness: Low sodium and potassium reserves can cause throbbing headaches or lightheadedness during a workout. Some people drink more water, hoping it will cure the headache. However, it makes it even worse by diluting their electrolytes.
• Irregular heartbeat: This is undoubtedly the scariest symptom of electrolyte deficiency. A fluttering or racing pulse can mean low potassium or magnesium levels. Experts recommend stopping intense activity as soon as you notice an irregular heartbeat. Consult your healthcare provider to probe the possible reasons for this issue.

People on a low-sodium diet are at a higher risk of developing an electrolyte deficiency. Plus, some medications might be diuretics, which can increase your urine output and throw your electrolyte balance for a toss.

You must be extra careful if you train in a hot environment or sweat heavily, as it boosts your odds of experiencing an electrolyte shortfall.

Practical Solutions — How to Optimize Electrolyte Balance

 

Maintaining an electrolyte balance isn’t as hard as some people make it out to be. Use the following tips to stay on top of your game and minimize the risk of dehydration:

Load up on electrolyte-rich foods

Electrolytes might sound like a fancy word, but the truth is that you can find sodium, potassium, magnesium, and calcium in everyday whole-food items like avocado, sweet potatoes, bananas, and spinach.

I recommend being mindful of your electrolyte intake while designing your meal plan and choosing the foods accordingly.

Use this TDEE calculator to determine your ideal daily calorie intake and choose whole foods that deliver the right amount of carbs, protein, fats, and electrolytes.

Choose the right electrolyte supplements

There are several electrolyte supplements on the market. Pick a product that isn’t loaded with caffeine or sweeteners, as it can temporarily spike your blood sugar levels and subsequently result in energy crashes, hampering your overall productivity.

Read the nutrition label of each supplement before pulling out your wallet.

You know what? I’m feeling generous, so I’ll give you a DIY electrolyte drink recipe you can whip up in your kitchen.

Mix 16 ounces of water, a quarter teaspoon of sea salt, a tablespoon of honey, and a squeeze of lemon to replenish your electrolyte stores. It’s cheap, effective, and will keep you hydrated for long periods.

Hydrate wisely during workouts

You probably don’t need an electrolyte supplement if you train in pleasant conditions, don’t push yourself to the limit, and your workouts last less than an hour. In this case, you must ensure you are eating enough electrolyte-rich foods, and you’ll be set.

Avoid timing your electrolyte intake

Many people think they should consume electrolyte-rich foods during or after their workouts. However, this is not the case. Spread your electrolyte intake throughout the day for optimal reserves and avoid the risk of dehydration.

Don’t overdo it

Even though electrolytes are essential for optimal body functionality, too much of anything is bad.

Going overboard with sodium can spike blood pressure, and excess potassium can strain your kidneys. Stick to 2,000-3,000 milligrams of sodium daily for active folks and scale your doses according to your unique needs.

Conclusion

It’s time you stop obsessing about hitting water quotas as if your gains and life depend on it. Instead, ensure a balanced water and electrolyte intake for optimal hydration and body functionality.

Electrolytes keep you sharp, strong, and hydrated whether you are a beginner, weekend warrior, or an elite athlete. Pick an electrolyte replenishment strategy that works for you and make it a part of your lifestyle to experience its full benefits. Best of luck!

References:

1. Almond CS, Shin AY, Fortescue EB, Mannix RC, Wypij D, Binstadt BA, Duncan CN, Olson DP, Salerno AE, Newburger JW, Greenes DS. Hyponatremia among runners in the Boston Marathon. N Engl J Med. 2005 Apr 14;352(15):1550-6. doi: 10.1056/NEJMoa043901. PMID: 15829535.
2. Bates GP, Miller VS. Sweat rate and sodium loss during work in the heat. J Occup Med Toxicol. 2008 Jan 29;3:4. doi: 10.1186/1745-6673-3-4. PMID: 18226265; PMCID: PMC2267797.
3. Garrison SR, Allan GM, Sekhon RK, Musini VM, Khan KM. Magnesium for skeletal muscle cramps. Cochrane Database Syst Rev. 2012 Sep 12;2012(9): CD009402. doi: 10.1002/14651858.CD009402.pub2. Update in: Cochrane Database Syst Rev. 2020 Sep 21;9:CD009402. doi: 10.1002/14651858.CD009402.pub3. PMID: 22972143; PMCID: PMC7025716.

---