Top Three Electrolytes for CrossFit
Our Pick
LMNT
#1
LMNT
What you need to know:
LMNT provides a significant serving of sodium (1000mg) along with potassium (200mg) and magnesium (60mg) at the expense of just 0-10 calories and 0g-2g of carbs depending on the flavor you choose. LMNT is ideal for replacing lost electrolytes after a heavy sweat session and comes in a variety of good tasting flavors. To be clear, this stuff is salty, but our team found it tasted great and noticeably boosted physical performance.
What You Should Know
Hydrating During CrossFit
Crossfit challenges its members with workouts that emphasize a variety of functional movements both with and without weights, but never without intensity.
With this intensity comes sweat loss, and usually lots of it. The combination of physical exertion and warm temperatures inside the box may lead to significant fluid loss. Have you ever weighed yourself before and after a crossfit workout? According to the Korey Stringer Institute -a group focused on heat stroke prevention and the maximization of performance – every 2.2 pounds of weight a person loses during exercise equates to 1 liter (L) of sweat loss.1 That’s equivalent to an entire Nalgene bottle of sweat! What’s more, depending on an individual’s physiology, sweat rate can range anywhere from 1L /hour to 3L /hour1 which means a session in the box requires deliberate hydration practices both during and after the workout. It’s recommended you always have your water bottle nearby.
Sweat is mostly water, but it also contains electrolytes that carry out key bodily functions. Sodium and chloride are the primary elements in your sweat, followed by potassium, magnesium and calcium.2 After a good sweat, especially if you’re in a hot and humid environment, supplements can help you improve endurance and replace lost electrolytes.1
The HydrationReview team has selected 3 products that can help crossfitters replace critical electrolytes to help boost workout productivity. Each product was tested across a team of reviewers to assess efficacy. Ingredients were reviewed to ensure the products fit the requirements of the Zone diet. We recommend trying a few products to find the ones that work best for you. Results will vary based on physiology and workout routines.
#2
Totum Sport
What you need to know:
Essentially a .7oz. packet of nutrient-dense seawater that packs all naturally occurring electrolytes. The HydrationReview team found Totum boosted performance when taken prior to physical activity and decreased recovery time when taken post-workout.
#3
Hi-Lyte
What you need to know:
A flavorless electrolyte supplement that can be added to water or any other beverage for a boost of electrolytes. Each serving contains 125mg of sodium, 375mg of chloride, 150mg of potassium without any carbs or sugar. Users will find this product can be used around the clock for all-day electrolyte supplementation.
1“Hydration.” Korey Stringer Institute, 11 Aug. 2019, ksi.uconn.edu/prevention/hydration/#.
2Sherman, Taylor, et al. “WHAT’S IN YOUR SWEAT?” COLLEGIATE AND PROFESSIONAL SPORTS DIETITIANS ASSOCIATION, Nov. 2018, www.sportsrd.org/wp-content/uploads/2018/11/Whats-In-Your-Sweat.pdf.
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