Hydration / electrolytes

What this is

Chronic under-hydration linked to increased biological aging markers. Endurance athletes need deliberate electrolyte intake.

Mechanism

Maintains blood volume, thermoregulation, cellular function; sodium/potassium/magnesium required for nerve and muscle function

Dose & route

~2.5-3.5L total water/day (varies by size, climate, activity); sodium 3-5g/day for active people

Citations

• https://www.thelancet.com/journals/ebiom/article/PIIS2352-3964(22)00627-1/fulltext
• https://pubmed.ncbi.nlm.nih.gov/30601530/
• https://nap.nationalacademies.org/read/10925/chapter/1

Links go to the source. If a link is dead or you want something re-checked, let me know.