If you are serious about your health and working out is part of your healthy routine, then you have probably researched the best way to stay hydrated. It is recommended to consume electrolytes before, during and after a workout to maintain proper hydration and electrolyte balance.

Reasons to consume electrolytes before a workout:

• Starting a workout hydrated and with balanced electrolytes helps maintain energy levels and can prevent muscle cramps and fatigue during exercise.
• Consuming electrolytes before a workout can also help boost performance, as dehydration and electrolyte imbalances can impair physical and cognitive function.

Reasons to consume electrolytes during a workout:

• Sweating during a workout leads to fluid and electrolyte loss, so consuming electrolytes during exercise can help maintain hydration and electrolyte balance.
• Adequate electrolyte intake during a workout can also help prevent muscle cramps, fatigue, and dizziness.

Reasons to consume electrolytes after a workout:

• Supports muscle recovery.
• Replace electrolytes lost during exercise.
  

Macrominerals are needed in large amounts. Calcium, potassium, phosphorous, chlorine, magnesium and sulfur.

Microminerals, known as trace minerals, are needed in small amounts. Zinc, copper, manganese, iodine, fluoride, chromium, cobalt, selenium, molybdenum, silicon and vanadium.

Recommended Daily Intake of Minerals Chart

The recommended daily intake of minerals for your body will greatly vary based on your sex, height, weight, health history, and other factors. These recommendations are only supposed to provide general guidelines for you to begin with; your individual needs should always be assessed with your personal data in mind.

Most Americans are deficient in one or more vitamins & minerals. Here is a list of 7 common nutrient deficiencies:

1. Potassium, according to the CDC, most Americans get too little potassium and too much sodium. Potassium and sodium are electrolytes that help your body function normally by maintaining fluid and blood volume. However, consuming too little potassium and too much sodium can raise your blood pressure.
2. Magnesium deficiency is common in Western countries, and low intake is associated with many health conditions and diseases.
   
3. Iron deficiency is one of the most common nutrient deficiencies in the world. Symptoms usually include tiredness, weakness, a weakened immune system, and impaired brain function
4. Iodine is also one of the most common nutrient deficiencies in the world. It may cause enlargement of the thyroid gland. Severe iodine deficiency can cause mental retardation and developmental abnormalities in children.
5. Vitamin A
   
6. Vitamin D deficiency is very common. Symptoms include muscle weakness, bone loss, and an increased risk of fractures. It is very difficult to get sufficient amounts from your diet alone.
   
7. Vitamin B12 deficiency is very common, especially in vegetarians, vegans, and older adults. The most common symptoms include blood disorders, impaired brain function, and elevated homocysteine levels.