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Electrolyte

Sodium

When you sweat, sodium is the main thing leaving your body — far more than any other mineral. It does two jobs: it holds water in your bloodstream (so hydration actually sticks instead of passing right through you), and it carries the electrical signals that tell your muscles to contract. Run low on sodium and you feel it fast — cramping, fatigue, that heavy-legged feeling late in a game. Drinking plain water when you're sodium-depleted can actually make it worse by diluting what's left. Replacing sodium during activity keeps fluid balanced and muscles firing.