Key benefits :

Ensures the body maintains fluid balance and is essential for nutrient transport, waste removal, and reducing swelling in injured areas. Crucial for joint lubrication and muscle function. Prevents dehydration, which can impair athletic performance and increase the likelihood of injury. Supports tissue healing.

Sources :

Water, electrolyte drinks (with low sugar), coconut water, fruits (e.g., watermelon, oranges), vegetables (e.g., cucumber, lettuce, celery), herbal teas

Timing :

For high-intensity exercise lasting more than 60 mins, sports drinks containing electrolytes (sodium, potassium) and carbohydrates may be beneficial to maintain hydration and energy levels. However, these should be used judiciously to avoid excess sugar.

Dosage Intake / Recommendations :

Drink 2–3 litres of water per day, adjusting based on training intensity and environmental conditions. Drink 2–3 cups of water 2–3 hours before exercise. Encourage water intake throughout the day, aiming for 5–10 ounces every 20 minutes during physical activity. Young female athletes should aim to drink around 3 litres (12 cups) of fluids per day.

Key benefits :

Essential for preventing muscle cramps and fatigue. Maintain fluid balance, regulate nerve function, and are essential for muscle contraction. Imbalances can lead to muscle fatigue and impede proper muscle function. Crucial for performance, especially during prolonged endurance events

Sources :

Electrolyte-rich drinks (with balanced sodium, potassium, magnesium), coconut water, bananas, leafy greens, yogurt, sports drinks (for intense activities), potatoes/sweet potatoes, avocado, salt

Timing :

Should be replenished regularly, especially in hot conditions or during post-injury rehabilitation exercises. Recommended Pre, During, and Post-Workout

Dosage Intake / Recommendations :

Replenishment should focus on adequate levels of sodium, potassium, magnesium, and calcium

Key benefits :

Crucial for maintaining fluid balance and muscle function. Helps prevent cramps and dehydration.

Sources :

Salt, electrolyte drinks, sports drinks, sea salt

Timing :

Essential during long training sessions. Needed in hot/humid conditions. Pre-race sodium loading (500–1000 mg/day)

Dosage Intake / Recommendations :

Low-carb athletes may need 3–5 g/day. During long events, aim for ~300–800 mg/hr or 600–1000 mg/hr in heat/humidity

Key benefits :

Vital for proper muscle function and helps maintain muscle contraction and relaxation. Supports fluid balance

Sources :

Bananas, potatoes/sweet potatoes, spinach/leafy greens, avocado, coconut water

Timing :

Focus on maintaining adequate levels through food or specialized drinks during periods of rehabilitation

Dosage Intake / Recommendations :

Low-carb athletes may need 3000–4000 mg/day. Young athletes require 4,700 mg per day

Key benefits :

Helps with muscle relaxation, nerve function, and reducing muscle cramps. Supports bone health and muscle function. Also helps regulate cortisol levels and supports sleep.

Sources :

Leafy greens, nuts/almonds, seeds (pumpkin, chia), whole grains, legumes, dark chocolate.

Timing :

Particularly helpful during the recovery phase post-injury. Often recommended before bedtime for muscle relaxation and sleep

Dosage Intake / Recommendations :

300–400 mg per day. Low-carb athletes may need 400–600 mg/day. Use magnesium glycinate or citrate before bedtime

Key benefits :

Essential for bone health, crucial for preventing stress fractures, and plays a key role in muscle contraction. Helps prevent muscle spasms.

Sources :

Dairy products (milk, cheese, yogurt), fortified plant milks, leafy greens (kale, spinach).

Timing :

Critical during the repair phase (if bone fractures are involved)

Dosage Intake / Recommendations :

1,000–1,200 mg per day. Adolescents need around 1,300 mg per day