How to stay hydrated and mineralized during exercise

Intense exercise can deplete your mineral stores to dangerous levels. All that sweat dripping off your body is loaded with minerals. With new extreme fitness modalities like Crossfit becoming “the new yoga”, and competitiveness increasing to new heights, today’s athlete is demanding more from their body, and depleting more minerals than ever. As a result, Sudden Cardiac Deaths are increasing in young athletes due to inadequate hydration and mineral loss.

So, what are your options for maintaining a healthy level of nutrients in your system during and after intense exercise?

  1. Sip sea-salted water to help keep cells hydrated.

This is the foundation of your hydration and remineralization strategy.

Drinking water is great, but if you don’t take enough minerals, water won’t even find its way into your cells and begins to collect in extracellular tissues, especially feet, legs and hands. You can develop “sausage fingers” and swollen ankles. So, we spike our water with sea salt.

Drink half your body weight (in lbs) in ounces of water. Add 1⁄4 tsp of sea salt (for its 72 minerals) in every liter of drinking water.

  1. Add magnesium to create energy and relieve cramping.

Magnesium’s most important function is the creation of energy in the trillions of cells making up our body. Magnesium is a cofactor in the production of ATP (adenosine triphosphate) in 6 of the 8 steps in the Krebs cycle, which is how human cells create energy.

Magnesium is THE relaxation mineral. It relaxes muscles, including the heart. So, it can ward off the cramps associated with intense exercise.

  1. Replace what you sweat out. Add electrolytes.

Electrolytes are positively or negatively charged ions that conduct electrical activity. They are like the motor oil in your car–they don’t make the engine run, but they are essential to keeping your body running smoothly. Proper function of the nervous, cardiac, and muscular systems depends on maintaining adequate electrolyte levels. A lack of electrolytes during exercise can lead to muscle fatigue, dizziness, and nausea.

Water moves to areas of the body where electrolytes are most concentrated. Therefore, electrolytes play a critical role in balancing hydration throughout the body, especially when electrolytes and water are being lost through sweating.

Common electrolytes include magnesium, sodium, potassium, chloride, and bicarbonate. There are many commercially-marketed electrolyte drinks you can buy in the corner store but they’re usually nothing more than sugar water, food coloring, and two electrolytes – but never magnesium. So, it’s important to find a high-grade source of electrolytes, for example, trace minerals that can be added to your sea salted magnesium water.

If you’re looking for looking for the most high-grade, highly-absorbable electrolytes to add to your water, look no further than ReMag liquid magnesium and liquid ReMyte, my electrolyte formula containing 12 highly absorbed minerals.

You can find them here:


Dr. Carolyn Dean

​RnA ReSet