Hydration 101
Aim to consume approximately 3–4L of total water per day as a general baseline. Adequate fluid intake is essential for optimal performance, maintaining blood volume, supporting cellular hydration, regulating body temperature, and allowing these electrolytes to function properly within the body. Your individual needs may increase with exercise, heat exposure, travel, or other conditions that elevate sweat loss.
Electrolyte Matrix Formulation
Here’s how to create a 60 serving batch of your own Electrolyte Matrix.
Combine in a container and mix thoroughly:
75 grams of sodium chloride (Iodized table salt)
11.5 grams of potassium chloride (Found on Amazon)
11.7 grams of magnesium malate (Found on Amazon)
This effectively makes 60 servings using a 1/4 measuring teaspoon (level, not heaping), yielding 500mg of sodium, 100mg of potassium, and 30mg of magnesium.
You’ll also need a micro scale to measure this out if your scale doesn’t read decimal points in grams (this is very important). I personally use this one.
Dosing Guidelines
Use 1 serving of the Electrolyte Matrix mixed into 500–1000ml of water with the calorie free flavouring of your choice.
Consume up to a maximum of 4 servings per day, spaced throughout the day as needed. Do not exceed the recommended daily serving limit.
Electrolytes are most effective when used around workouts, during hot environments, while traveling, or during periods of increased sweating.
Blood Pressure
If you have high blood pressure, kidney conditions, or take medications affecting fluid or electrolyte balance, consult your healthcare provider before using electrolyte supplements.
Ingredient Summary
Sodium
Sodium is the primary electrolyte in extracellular fluid (blood plasma and interstitial fluid), driving water movement via osmosis. It pulls water into the bloodstream and tissues, maintaining blood volume and ensures your cells are hydrated.
Hydration Impact
Sodium replenishes losses from sweat (ranging from 500–7,000 mg/hour during exercise) or low-carb diets, preventing dehydration and supporting the stability of your blood pressure.
Potassium
Potassium dominates intracellular fluid, maintaining cell volume and membrane potential. It also relaxes blood vessels and promotes sodium excretion through urine, reducing blood volume and blood pressure.
Hydration Impact
Potassium supports intracellular hydration by balancing sodium’s extracellular effects, ensuring your cells stay hydrated and functional while mitigating sodium’s potential to raise blood pressure.
Magnesium
Magnesium supports over 300 enzymatic reactions, including those for the sodium/potassium relationship, muscle relaxation, and vascular health. It stabilizes cell membranes and aids electrolyte transport while maintaining optimal vascular tone to balance blood pressure.
Hydration Impact
Magnesium contributes to cellular hydration by supporting potassium retention and preventing muscle cramps.