Why Electrolytes Matter Before You Work Out
When it comes to getting the most out of your workout—whether you're hitting a tough CrossFit WOD, lifting heavy, or building aerobic capacity—most people think about carbs, protein, or pre-workout drinks. But one of the most overlooked performance boosters is actually electrolytes.
If you want better energy, fewer cramps, stronger lifts, and more endurance, electrolytes need to be part of your pre-workout routine.
What Are Electrolytes?
Electrolytes are minerals—like sodium, potassium, magnesium, and calcium—that help your body:
Maintain fluid balance
Contract muscles
Send nerve signals
Regulate blood pressure
Keep your heart rhythm steady
When you sweat (especially in hot Raleigh summers), you lose electrolytes quicker than you think. And losing even a small amount affects how you feel and how you perform.
How Electrolytes Improve Your Workout
1. Better Energy & Endurance
Fatigue during a workout is often not a lack of carbs… it’s a lack of sodium and potassium.
Electrolytes help your muscles fire properly and keep your nervous system awake and responsive.
When your electrolyte levels are optimal, you can:
Push harder through metcons
Maintain better pacing
Delay fatigue during longer workouts
2. Stronger Lifts
Dehydration—even 1%—can decrease strength.
Electrolytes help your muscles stay hydrated and contract forcefully, so you don’t feel “flat” or weak when you lift.
3. Fewer Cramps
Cramping isn’t just from working hard—it’s usually low sodium and potassium.
Adding electrolytes before training keeps your muscles firing smoothly and prevents those mid-workout cramps that slow you down.
4. Better Focus
Your brain runs on electrical signals. Electrolytes are the “conductors” that keep those signals moving.
When electrolytes are low, you feel:
Foggy
Sluggish
Distracted
A quick electrolyte boost before training keeps your mind sharp and ready to push.
5. Faster Recovery
Starting your workout hydrated helps your body recover faster.
When your system isn't fighting dehydration, it can direct more resources toward repairing muscle tissue and reducing inflammation.
When Should You Take Electrolytes?
For best results, drink electrolytes 20–30 minutes before your workout.
If you're training early in the morning or haven’t had much water yet, this becomes even more important.
How Much Do You Need?
General guideline before training:
Sodium: 400–800 mg
Potassium: 200–400 mg
Magnesium: 50–100 mg
This will vary depending on how much you sweat, how long the workout is, and the temperature.
Best Ways to Get Electrolytes Before a Workout
Here are easy options we recommend at CrossFit Full Armor:
A high-quality electrolyte powder (LMNT, Liquid IV, Re-Lyte, etc.)
A pinch of Himalayan salt in your water and a banana
Coconut water plus a small salt supplement
Sports drinks (low-sugar options preferred)
Why Electrolytes Matter Especially at CrossFit Full Armor
Our workouts hit:
Strength
Power
Aerobic and anaerobic conditioning
High-volume functional movements
…which means your body relies heavily on proper hydration and mineral balance.
Members who add electrolytes consistently notice:
Better pacing in metcons
Stronger barbell days
Less dizziness or fatigue
Improved overall consistency
You don’t need fancy pre-workout.
You need the basics your body is craving.
Try This Tomorrow
Before your next class, drink:
8–12 oz of water + electrolytes 20 minutes before training
You’ll feel the difference in ONE workout—guaranteed.