Proper hydration is critical for optimizing mental and physical performance.

Hydration is not just about drinking enough water - to stay properly hydrated you need to consume adequate electrolytes. They help your nerve impulses fire, regulate fluid balance, help produce energy, and support strong bones.

One article in the Journal of Sport Science reported:

“Vigorous exercise and warm/hot weather induce sweat production, which contains both water and electrolytes. Daily water (4-10 L) and sodium (3500-7000 mg) losses in active athletes during hot weather exposure can induce water and electrolyte deficits…”

When you’re physically active and sweat, replacing lost sodium is essential to feel and perform your best. But many athletes forget about sodium and drink more water when they feel dehydrated - the more common problem for these folks is drinking too much water, not too little. Overwatering dilutes blood sodium levels, causing a dangerous condition called hyponatremia - which can lead to headaches, muscle cramps, and fatigue.

This deficiency increases even more if you are fasting - when carb intake is low, the kidneys excrete more sodium. In fact, no other dietary strategy out there lowers insulin more than fasting - it’s awful for retaining sodium. This is why those who fast often complain of unpleasant symptoms similar to hyponatremia. For optimal performance, we need to pay attention to electrolyte and mineral intake - and our needs increase even more when we sweat or fast.