The essential guide to sweat, electrolytes, and muscle recovery
kAm(96? J@F 6I6C4:D6[ :EVD ?@C>2= E@ A6CDA:C6] Q*@FC 3@5J DH62ED E@ >2:?E2:? J@FC 3@5J E6>A6C2EFC6[Q 6IA=2:?D q:G2D9 s2D8FAE2[ #U2>Ajs >2?286C 2E k2 9C67lQ9EEADi^^HHH]568C6656@5@C2?E]4@>^FD^6?^DH62E\K@?6^>FD4=6\C64@G6CJ\:?8C65:6?ED]9E>=Qms68C66k^2m] Q$H62E:?8 4@@=D J@FC 3@5J]Qk^Am
kAmx7 J@FVC6 DH62E:?8 962G:=J 7C@> :?E6?D6 6I6C4:D6[ J@FC 3@5J DE2CED =@D:?8 >@C6 E92? ;FDE H2E6C] *@FVC6 2=D@ =@D:?8 6=64EC@=JE6D[ H9:49 2C6 E96 6DD6?E:2= >:?6C2=D J@FC 3@5J ?665D E@ 7F?4E:@? AC@A6C=J]k^Am
k9bm(92E 92AA6?D H96? J@F DH62E 962G:=Jk^9bm
kAmu:CDE[ :EVD 96=A7F= E@ F?56CDE2?5 9@H DH62E 4@@=D J@F 5@H?]k^Am
kAm*@FC DH62E 8=2?5D C6=62D6 >@:DEFC6 @?E@ J@FC D<:?[ H9:49 6G2A@C2E6D E@ C68F=2E6 J@FC 3@5J E6>A6C2EFC6] Q$H62E 4@@=D J@F @?=J H96? :E 6G2A@C2E6D[Q 6IA=2:?D |2EE p??6492C:4@[ #U2>Ajs D4:6?E:DE 2E &?:=6G6C]k^Am
kAm$@ H92E J@F H62C :D 2=D@ :>A@CE2?E] QqC62E923=6 723C:4D 2?5 ?2EFC2= 7:36CD 2==@H 7@C >@C6 6G2A@C2E:@?[ H9:=6 4=@E9:?8 E92E :D DJ?E96E:4 2?5 7:E E:89E[ 5@ ?@E 2==@H 7@C 2D >F49 6G2A@C2E:@?[ H9:49 >62?D >@C6 DH62E 42? @44FC 2?5 H:== 92G6 =6DD @AA@CEF?:EJ E@ 4@@= J@F 5@H?[Q D2JD p??6492C:4@]k^Am
kAm(9:=6 J@FC DH62E :D >@DE=J >256 FA @7 H2E6C[ :E 2=D@ 4@?E2:?D 6=64EC@=JE6D =:<6 D@5:F> 2?5 A@E2DD:F>[ H9:49 96=A J@FC >FD4=6D 4@?EC24E[ <66A J@FC ?6CG6D 7:C:?8[ 2?5 DFAA@CE 9J5C2E:@? =6G6=D] p?5 H96? J@F DH62E 962G:=J[ =@D:?8 E96D6 >:?6C2=D 42? 42FD6 J@F E@ 766= >@C6 E:C65 E92? FDF2=]k^Am
kAm%96 >2:? 6=64EC@=JE6D E92E 2C6 =@DE 5FC:?8 DH62E:?8 :?4=F56ik^Am
kF=mk=:mkDEC@?8m$@5:F>k^DEC@?8m] p? :>A@CE2?E 6DD6?E:2= >:?6C2= E92E C68F=2E6D 7=F:5 32=2?46[ ?6CG6 :>AF=D6D 2?5 >FD4=6 4@?EC24E:@?D]k^=:mk=:mkDEC@?8m!@E2DD:F>k^DEC@?8m] ':E2= 7@C C68F=2E:?8 J@FC 962CE362E[ ?6G6C :>AF=D6D 2?5 >FD4=6 4@?EC24E:@?D]k^=:mk=:mkDEC@?8mr2=4:F>k^DEC@?8m] !=2JD 2 C@=6 :? 3@?6 962=E9 2?5 DFAA@CED J@FC >FD4=6 7F?4E:@?]k^=:mk=:mkDEC@?8m|28?6D:F>k^DEC@?8m] w6=AD J@FC >FD4=6D C6=2I 2?5 DFAA@CED 6?6C8J AC@5F4E:@?]k^=:mk^F=m
kAm%96 >@C6 J@F DH62E[ 6DA64:2==J @G6C :?E6?D6 A6C:@5D @7 24E:G:EJ[ E96 >@C6 @7 E96D6 6DD6?E:2= >:?6C2=D J@F =@D6]k^Am
k9bm(9J J@F ?665 6=64EC@=JE6Dk^9bm
kAmp? :>32=2?46 @7 6=64EC@=JE6D 42? 42FD6 J@F E@ 766= @FE @7 D@CED] *@F >:89E DE2CE 6IA6C:6?4:?8 >FD4=6 4C2>AD[ 72E:8F6 @C 5:KK:?6DD] x? 6IEC6>6 42D6D[ J@F 42? 86E 569J5C2E65]k^Am
kAmx7 J@FVC6 6IA6C:6?4:?8 2?J @7 E96 23@G6 DJ>AE@>D[ :EVD E:>6 E@ 4@?D:56C C6A=6?:D9:?8 6=64EC@=JE6D[ 6DA64:2==J 27E6C DH62E:?8 2 =@E]k^Am
kAm%96C6VD ?@ @?6\D:K6\7:ED\2== 2AAC@249 E@ 9@H >F49 C6A=6?:D9>6?E J@F >:89E ?665[ 3FE :7 J@FVC6 5@:?8 =:89E[ D9@CE H@C<@FED[ H2E6C :D FDF2==J 6?@F89] x7 J@FVC6 DH62E:?8 @G6C 2 @?6\ E@ EH@\9@FC D6DD:@?[ J@F 4@F=5 36?67:E 7C@> 255:?8 6=64EC@=JE6D E@ J@FC H2E6C]k^Am
kAmu@C E9@D6 5@:?8 :?E6?D6 6I6C4:D6[ 255:?8 6=64EC@=JE6D 2?5 42C3@9J5C2E6D[ @C D2=EJ 7@@5D[ 42? 96=A 7F6= J@FC 3@5J]k^Am
kAm*@F 42? 2=D@ 62E 32?2?2D[ =627J 8C66?D[ J@8FCE @C D2=E E@ 96=A 3@@DE J@FC 6=64EC@=JE6 =6G6=D] p 4@@= D9@H6C[ A@DE\H@C<@FE[ 42? 2=D@ 3C:?8 J@FC 3@5J E6>A6C2EFC6 5@H? 2?5 DFAA@CE >FD4=6 C64@G6CJ]k^Am
k7:8FC6mk:>8 DC4lQ9EEADi^^:>286D]DE24<6C]4@>^H^`ag_^:>286D^DE@C:6D^a_ae^_b^b`^E96\6DD6?E:2=\8F:56\E@\DH62E\6=64EC@=JE6D\2?5\C64@G6CJ];A8Q 2=ElQp A@DE6C D9@H:?8 E96 6DD6?E:2= 8F:56 E@ DH62E 6=64EC@=JE6D 2?5 C64@G6CJ]Q DEJ=6lQH:5E9i `__TQ ^mk7:842AE:@?ms68C66k^7:842AE:@?mk^7:8FC6m
k9bmk3C ^m(96? DH62E:?8 2?5 C64@G6CJ 766= @77k^9bm
kAm|@DE @7 E96 E:>6[ J@FC 3@5J 92?5=6D DH62E:?8 2?5 C64@G6CJ H:E9@FE >F49 :DDF6]k^Am
kAmQxEVD ?@E F?4@>>@? 7@C 2? 25F=E CF??:?8 2 >2C2E9@? E@ AC@5F46 >2?J =:E6CD @7 DH62E @G6C E96 4@FCD6 @7 2 C246[Q 255D p??6492C:4@] Q~? 2G6C286[ 25F=ED 42? DH62E 2C@F?5 2 =:E6C 2 52J[ 3FE E9:D G2C:6D 56A6?5:?8 @? 24E:G:EJ[ 6?G:C@?>6?E[ 2?5 7:E?6DD =6G6=]Qk^Am
kAmx7 J@FVC6 DH62E:?8 962G:=J 2?5 ?@E:46 DJ>AE@>D =:<6 A6CD:DE6?E 5:KK:?6DD[ 4C2>A:?8[ @C 72E:8F6[ :EVD H@CE9 A2J:?8 4=@D6C 2EE6?E:@? E@ J@FC 9J5C2E:@? 2?5 6=64EC@=JE6 :?E2<6] p?5 :7 D@>6E9:?8 766=D 4@?D:DE6?E=J @77[ :EVD 2 8@@5 :562 E@ 4964< :? H:E9 2 962=E942C6 AC@G:56C]k^Am
k9bm*@FC BF6DE:@?D[ 2?DH6C65k^9bm
kAmkDEC@?8mx DH62E 2 =@E] s@ x ?665 >@C6 6=64EC@=JE6Dnk^DEC@?8mk^Am
kAm*6D] %96 >@C6 J@F DH62E[ E96 >@C6 6=64EC@=JE6D J@FVC6 =@D:?8] |2<6 DFC6 E@ C6A=246 J@FC 6=64EC@=JE6D H96? J@FVC6 6I6C4:D:?8 =@?86C @C >@C6 :?E6?D6=J]k^Am
kAmkDEC@?8ms@ 6=64EC@=JE6D 27764E 9@H >F49 x DH62Enk^DEC@?8mk^Am
kAm}@] t=64EC@=JE6D 5@?VE 492?86 9@H >F49 J@F DH62E] %96JVC6 6DD6?E:2= >:?6C2=D E92E 96=A J@FC 3@5J 7F?4E:@? AC@A6C=J H9:=6 DH62E:?8 92AA6?D]k^Am
kAmkDEC@?8mw@H 5@ x <?@H :7 xV> =@D:?8 E@@ >2?J 6=64EC@=JE6Dnk^DEC@?8mk^Am
kAmx7 J@FVC6 DECF88=:?8 H:E9 >FD4=6 4C2>AD[ 72E:8F6[ 5:KK:?6DD[ @C 2? :CC68F=2C 962CE362E[ E96D6 4@F=5 36 D:8?D @7 2? 6=64EC@=JE6 :>32=2?46] x7 DJ>AE@>D A6CD:DE[ DA62< E@ 2 962=E942C6 AC@76DD:@?2=]k^Am
kAmkDEC@?8mxD :E D276 E@ E2<6 6=64EC@=JE6 DFAA=6>6?ED 6G6CJ 52Jnk^DEC@?8mk^Am
kAmx7 J@FVC6 24E:G6[ 6=64EC@=JE6 DFAA=6>6?ED 4@F=5 36 36?67:4:2=] qFE @G6C5@:?8 :E 42? 2=D@ =625 E@ DJ>AE@>D =:<6 ?2FD62[ D@ >2<6 DFC6 J@FVC6 DE2J:?8 :? E@F49 H:E9 2 962=E942C6 AC@76DD:@?2= :7 E9:D 92AA6?D]k^Am
kAmk2 9C67lQ9EEADi^^HHH]568C6656@5@C2?E]4@>^FD^6?^DH62E\K@?6^>FD4=6\C64@G6CJ\:?8C65:6?ED]9E>=Qmk6>m%9:D DE@CJk^6>mk^2m k6>mH2D AC@5F465 3Jk^6>m k2 9C67lQ9EEADi^^HHH]568C6656@5@C2?E]4@>^FD^6?^DH62E\K@?6^>FD4=6\C64@G6CJ\:?8C65:6?ED]9E>=Qmk6>ms68C66k^6>mk^2m k6>m2?5 C6G:6H65 2?5 5:DEC:3FE65 3Jk^6>m k2 9C67lQ9EEADi^^9F3D]=2^"_b<=8$#_Q C6=lQ?@7@==@HQmk6>m$E24<6Ck^6>mk^2m]k^Am
