Hello Viewer,

It was a late night, and I was on my couch watching Chimp Empire after five hours of training, sparring, and running. Stiffer than a two-by-four, I tried to switch to a more comfortable position, but my hamstrings seized up, and I let out a silent scream. It felt like someone was yanking out my ligaments. Frozen in pain, I would not move, so I decided to wait it out. Whenever my hamstring cramps severely, I look for more glasses of water and a bunch of bananas 🍌.

In Edition #55, we recharge our muscles, nerves, and actions with electrolyte-powered foods and beverages.

🖥️ Read the unshortened version | Read in Japanese 🇯🇵 
Download Your COPY —> DIY Electrolytes Recipes 

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Today's Lookahead 👀

1. ELECTROLYTES⚡️101 The Usher of Hydration

2. 👁️ OVE’S GUIDE TO CHOOSING ELECTROLYTES

3. MINDFUL CHALLENGE 🧠 7 Days of Affirmations 🗣️

4. 💪🏾WEEKLY WORKOUT Animal Movements 🦍

#54.5 INFLAMMATION WRAP-UP
LAST WEEK’S POLL

Which one of these surprising ways to reduce Inflammation would you try?

🟩🟩🟩🟩🟩🟩 Sauna 🥵 

🟨⬜️⬜️⬜️⬜️⬜️ Cold Showers/Ice Baths 🥶 

🟨⬜️⬜️⬜️⬜️⬜️ Flotation Therapy 🌊 

_{ELECTROLYTES⚡️101}
The Usher of Hydration

Electrolytes are minerals that carry an electric charge and are essential for bodily functions, including

• maintaining fluid balance and pH levels

• muscle contractions, and nerve signalling

Electrolyte Minerals

The key electrolytes in the body are:

• Sodium (Na⁺)

• Chlorine (Cl⁻)

• Magnesium (Mg²⁺)

• Calcium (Ca²⁺)

• Potassium (K⁺)

• Bicarbonate (HCO₃⁻)

• Phosphate (PO₄³⁻)

What Do the Charges (+, -) Mean?

• Positive Ions (Cations) are Sodium (Na⁺), Potassium (K⁺), Magnesium (Mg²⁺), and Calcium (Ca²⁺)

• Cations help with nerve impulses, muscle contractions, and maintaining cellular balance 🧫

• Negative Ions (Anions) are Chlorine (Cl⁻), Bicarbonate (HCO₃⁻), and Phosphate (PO₄³⁻)

• Anions balance the positive charge and help regulate pH levels and fluid balance 💦

The pH Scale and Electrolytes

• The pH Scale measures the acidity or alkalinity of a solution, ranging from 0 (acidic) to 14 (alkaline), with 7 being neutral.

• The body maintains a blood pH of around 7.4, which is slightly alkaline. Electrolytes like bicarbonate (sources 🍌🥦🥛) help buffer acids to maintain this balance.

Key Electrolytes

Sodium (Na⁺)

• Function: Regulates fluid balance, blood pressure, and muscle contractions.

• Sources: Table salt, canned soups, soy sauce 🧂🥫 

Chlorine (Cl⁻)

• Function: Works with sodium to maintain fluid balance and is a component of stomach acid (HCl).

• Sources: Salt, seaweed, tomatoes 🧂🍅 

Magnesium (Mg²⁺)

• Function: Involved in over 300 biochemical reactions, including muscle and nerve function and bone health.

• Sources: Nuts, seeds, whole grains 🥜 🌾 

Calcium (Ca²⁺)

• Function: Essential for bone health, muscle function, and nerve signalling.

• Sources: Dairy products, leafy greens, tofu 🥛🥬🍲 

Potassium (K⁺)

• Function: Crucial for heart function, muscle contractions, and maintaining cellular fluid balance.

• Sources: Bananas, oranges, potatoes 🍌🍊🥔

Other Important Electrolytes

• Bicarbonate (HCO₃⁻): Helps maintain pH balance in the blood.

• Phosphate (PO₄³⁻): Supports bone health and energy production.

_{👁️ OVE’S GUIDE TO}
CHOOSING ELECTROLYTES

Proper electrolyte balance is crucial, especially during intense physical activity or in hot weather when you lose more electrolytes through sweat.

How Much Fluid to Drink?
^{_{*per day on average}}

Daily Fluid Intake (from all beverages and foods)

• Men: 3.7 litres (125 ounces)

• Women: 2.7 litres (91 ounces)

During Exercise

• Drink about 500 to 600 ml (17 to 20 ounces) of water 2 to 3 hours before exercise

• 200 to 300 ml (7 to 10 ounces) every 10 to 20 minutes during exercise

Recommended Daily Intakes

• Sodium: 1,500 to 2,300 mg

• Potassium: 2,500 to 3,400 mg

• Calcium: 1,000 mg

• Magnesium: 320 to 420 mg

• Chloride: 2,300 mg

Best Time to Drink Electrolytes

1. Before Exercise: about 30 minutes before your workout.

2. During Exercise: if you exercise for more than 60 minutes.

3. After Exercise: Replenish what you lost through sweat.

4. When Feeling Dehydrated: If you experience dizziness, fatigue, or muscle cramps.

What to Look for in Brands

Commercial electrolyte drinks may not provide all of your daily requirements, but consider the following factors when choosing a beverage:

1. Electrolyte Content: Look for a balanced mix of sodium, potassium, calcium, and magnesium.

   • Sodium content should be around 100 to 200 mg per serving.

2. Sugar Content: Opt for drinks with minimal to moderate sugar levels. Excessive sugar can lead to energy crashes.

   • Aim for less than 8 grams of sugar per serving.

3. Artificial Ingredients: Avoid products with artificial colours, flavours, and sweeteners.

   • Choose natural ingredients when possible, or do a DIY with these recipes.

4. Packaging Options: Consider packets or ready-to-drink bottles.

Popular Electrolyte Brands in Japan 🇯🇵 

📰OVE’S GUIDE II
8 WAYS TO GET MORE Electrolytes

Electrolytes are crucial for the body. Understanding how to replenish effectively can enhance your performance and well-being. Here are some tips to fill your day with more electrolytes.

1. Add salt directly to your drink

   • Try Kelp salt, Himalayan salt

2. Add Electrolyte Supplements

   • Add electrolyte tablets or powders to water.

3. Drink Electrolyte-Rich Beverages

   • Sports drinks like Gatorade, electrolyte-enhanced water, and coconut water

4. Eat Mineral-Rich Foods

   • Bananas, Spinach, Almonds

5. Consume Dairy Products

   • Milk and yogurt

6. Include Bone Broth in Your Diet

   • Rich in sodium and other trace minerals.

7. Enjoy Avocados

   • Packed with potassium and magnesium.

8. Incorporate Seeds and Nuts

   • Chia seeds, pumpkin seeds, and cashews are high in magnesium and calcium.

MINDFUL CHALLENGE 🧠 

🗣️7 Days of Affirmations

Affirmations can calm a busy mind, helping you stay present while cultivating resilience and preparedness for the future. By embracing positive affirmations, you can find peace in the moment and build confidence for what lies ahead.

1. “I face challenges with courage and determination.”

2. “I embrace change as an opportunity for growth.”

3. “I trust in my ability to overcome obstacles.”

4. “In the face of adversity, I remain calm and focused.”

5. “I adapt and thrive in difficult situations thanks to my experiences.”

6. “I focus on solutions and remain positive.”

7. “I grow stronger with each challenge.”

🔗 Get all 35 Affirmations for a Resilient Spirit 

_{💪🏾WEEKLY WORKOUT}
Animal Movements 🦍

Just as electrolytes flow through our bodies to support all functions, natural animal-inspired movements enhance coordination and balance, allowing for greater ease and confidence in everyday life. 

Duration: 15+ minutes Frequency: 1x weekly

Download a copy of this week’s workout below 👇

Train With Overman App📲

Get Personal Fitness Advice with Coach DC.
Now available on Andriod on Google Play &
Apple App Store.

🧑‍🍳 DIY RECIPE
ELECTROLYTE RECHARGER

If sports drinks don’t do it for you, make your own with these recipes:

Citrus Electrolyte Drink

Ingredients:

• 1 cup (237 ml) water

• 1/4 cup (59 ml) lemon juice

• 1/2 cup (118 ml) orange juice

• 1/8 teaspoon salt

• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. Mix all the ingredients in a bottle.

2. Shake well until the honey or syrup dissolves.

3. Chill and enjoy before or after a workout.

🔗 Try these great DIY Electrolytes recipes as well

Last Week's Quiz
Which image is a sign of acute inflammation?

UPCOMING EDITIONs:

• FASTING FOR BEGINNERS

• COLD SHOWER THERAPY

• ALKALINE WATER

Thank You for Reading this Week’s Wellness Guide

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^{_{Disclaimer: The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please contact your healthcare professional for medical advice specific to your health needs.}}