When it comes to nutrition, most people discuss macros (carbs/proteins/fats). But let’s not forget about micronutrients: water balancing and performance optimizing defense of the body. They likewise contain vitamins as well as minerals to better support your bodies capacity at processing liquids, recovery and overall energy with gym equipment for home.
1. Magnesium – The Muscle man!
Magnesium — a critical mineral that regulates muscle function, hydration balance and energy production. It aids in the transportation of electrolytes like calcium and potassium into your cells so that you muscles may adequately contract. Magnesium also improves performance during workouts as it plays a critical part in energy production which is needed for maintaining endurance over long durations of exercise.
Source: Spinach, almonds, cashew and whole grains are magnesium rich. This can be done through magnesium contained in electrolyte supplements/drinks to aid hydration, especially during high-intensity/poor fluid intake workouts.
2. Potassium: The Fluid Balancer
Potassium and Sodium often travel together as positive ions that help balance the fluids in your body, regulate nerve function, and muscle contractions. More so for athletes as they lose large amount of potassium in the form of sweat during heavy and intense exercise.
Bananas, Sweet potato, Avocado, and Coconut water are the potassium- rich foods can help to maintain the balance of electrolytes, and should be eaten for pre or post workout.
3. Bone and Muscle strengthener- Calcium
Calcium, on the other hand, is not only vital for bone health but also critical to muscle contractions. Muscles need calcium to function properly, if there is not enough available the muscles will be deprived and may lead to cramps and negatively affect performance.
Sources: Dairy is best known for being high in calcium so stock your fridge with yogurts and milks to get a good fix of this mineral, Top tip – if you want to stick plant-based all the way through then drink Ceylon tea leaves on fortified plant based milk alternatives such as Almond or Soya Milk// non-milk food kingdom offers tofu and leafy greens.
Why Hydration Should Be More Than Short-Term
It should be a “Workout and Sip” process, each step in your path towards long-term health and fitness. Hydration correlates to physical performance, recovery time and mental acuity. However, staying hydrated — as an everyday part of your routine and not just for workouts has some serious payoffs when it comes to immune function, skin health, digestive system function even how you cope with stress.
When you hydrate yourself while you exercise, just remind yourself that it is your investment not only for workout but also as participation in the race we call life. It seems like such a small, daily thing but over time it can make huge impact. Regardless if you drink water, coconut water, protein shakes or a personalized mixture of electrolyte drinks the link between movement and hydration is vital to remain vibrant, energized and balanced. Hence, whether you are a fitness enthusiast or casual gym-goer, embracing the “Workout and Sip” concept can enhance your daily routine to build healthier habits that you so desire. Here is to fitness and hydration, hand in hand!
