Your main electrolytes are sodium, potassium, calcium, magnesium and chloride.
1. Stick with water during the day for general hydration
2. Consider an electrolyte mixture in your beverage during and after hot, sweaty exercise.
3. Drink when you’re thirsty. “Pre-loading” water won’t help you if you’re already hydrated.
4. Hydration doesn’t happen instantly after chugging a bottle of water. It can take a few days for the body to be truly hydrated, with normal fluid intake. Don’t get dehydrated, drink a ton of water and then expect to feel good during exercise – you won’t. Instead drink in moderation throughout the day.
This will keep you from diluting your electrolytes in your bloodstream. If you over-hydrate with only water, it's actually easy for your body to struggle to maintain it's normal electrolyte balance. Imbalanced electrolytes can make you feel sick, dizzy, nauseous and can even be life threatening if you develop hyponatremia, which is lack of adequate sodium in the blood stream.