Athletes need sodium and electrolytes in quantities that reflect their actual sweat losses, which vary enormously based on individual sweat rate, sweat sodium concentration, exercise duration, and environmental conditions.
Cold weather and altitude both increase fluid losses while simultaneously suppressing thirst and reducing the visible sweat cues that athletes rely on to gauge hydration needs.
Electrolyte supplementation, particularly sodium, may reduce cramp frequency in athletes who sweat heavily and develop significant sodium deficits during prolonged exercise.
For most athletes, the optimal window for taking a pre-workout containing caffeine and citrulline is 30 to 60 minutes before the start of high-intensity training.
Caffeine's ergogenic effects are dose-dependent up to a point, and that point is lower than many athletes assume.
Caffeine is the most studied ergogenic compound in the exercise science literature, with a consistent evidence base spanning endurance, strength, and high-intensity sport.
