Electrolytes

Phosphate ↓2.0 mg/dL

Na/K shifts

Water retention +7%

Motility/+BM frequency

Cleansing/tolerance +10%

Phosphorus↓, calcification↓

Blood flow↑, resistance↓

Glucose↓, lactate↓ recovery

Fluid retention↑ recovery

Rehydration reduces thirst

Prevents hyponatremia

Cramp threshold +0.86 Hz

Pain -0.7 scale

Energy/fatigue +performance

Hydration/electrolytes

Endurance +2.2 min

Buffering +6.4s/3.2s

Hydration +22 min

Electrolytes/fluids +5%

Nitrate/buffer +2-25%

Immersion/cooling: ↓ core temp

Hydration/salt: ↑ core temp

-0.5°C, +7% PV

Hydration +PV

Buffering +recovery

Hydration lifts focus +performance

Dehydration blunts attention -5%

Electrolytes improve cognition +4%

ATP/PCr preserved

Recovery, less damage

Lower soreness, CK

Pain threshold +