Chronic mild dehydration and low-sodium intake — especially in people eating clean, low-processed diets — silently degrades energy, cognition, sleep, and training performance. Fixing it is the cheapest, fastest health win most clients have available.
Simple targets
- Water: roughly 0.5–1 oz per pound of body weight per day, adjusted for climate and activity
- Sodium: 3–5 g/day for active adults, more with heavy training or heat
- Potassium: 3.5–4.7 g/day from fruits, vegetables, and dairy
- Magnesium: 300–400 mg/day, often worth supplementing (glycinate or citrate)
“Everyone wants the exotic answer. Sometimes the answer is that you're dehydrated and low on sodium. Fix it before you buy anything.”
“I check hydration and sodium before I look at anything else with a fatigued client. The number of 'complex' issues that resolve at this layer alone is genuinely surprising.”
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Apply this
Turn this education into a personalized plan.
Everything on this page is general education. The real leverage comes from applying it to your history, goals, and lifestyle. Start with our Health Assessment.