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Welcome to HealthSpan Digest with Aaron Shaw! In today's episode, we dive deep into the vital role of electrolytes in your health and athletic performance. Join me as I share my personal journey of discovering electrolytes' importance during a grueling summer bike race, and learn how these charged minerals can help prevent cramps, maintain hydration, and support muscle and nerve functions.

🔹 Topics Covered:

1. Intro: A Bike Race Lesson on Electrolytes
2. What Are Electrolytes?
3. Why Electrolytes Are Crucial for Your Body
4. Natural Sources of Electrolytes
5. Daily Electrolyte Needs
6. Measuring Electrolyte Loss: Tools and Techniques
7. Electrolytes During Exercise
8. Choosing the Right Electrolyte Supplements
9. Timing Your Electrolyte Intake: Before, During, and After Exercise

📈 Key Takeaways:

• Electrolytes like sodium, potassium, calcium, and magnesium are essential for hydration, nerve, and muscle function.
• Learn how to naturally incorporate electrolytes into your diet with foods like bananas, spinach, and yogurt.
• Discover the recommended daily intake of key electrolytes and how to adjust for intense exercise.
• Find out about tools to measure your sweat and electrolyte loss for personalized insights.
• Tips on choosing the right electrolyte supplements and timing your intake for optimal performance.

📝 Resources and Links:
Daily Electrolyte Needs and Sources:

• American College of Sports Medicine (ACSM)
  • ACSM Position Stand (Search for “Exercise and Fluid Replacement” for the specific document).
• Academy of Nutrition and Dietetics, American College of Sports Medicine, and Dietitians of Canada: 
  • Today’s Dietitian on Nutrition for Athletic Performance

Tools for Measuring Electrolyte Loss: Gatorade GX Sweat Patch, Kenzen Patch, Nix Hydration Biosensor
Recommended Electrolyte Supplements to Explore: KLEAN Athlete, NUUN, Skratch Labs, LMNT, Gatorade Endurance Formula
DIY Electrolyte Recipe: 2 cups water, 1/4 cup OJ, 1/4 tsp salt, +/- a touch of honey or maple syrup. Mix, chill, consume!

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💬 Get Involved:
Have a favorite electrolyte supplement or DIY recipe? Message me your experience and recipes in the comments below or send me a direct

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