Sam Sulek Electrolytes: Hydration Recommendations

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According to Sam Sulek, electrolytes and proper hydration are crucial in maintaining optimal health, energy levels, and workout performance.

One key aspect of his hydration routine is the inclusion of electrolytes, which he believes can significantly improve his mood and performance throughout the day.

In this post, we will share Sam Sulek’s insights and recommendations around electrolytes, hydration, and water.

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What Are Electrolytes and Why Are They Important?

Electrolytes are essential minerals that carry an electric charge when dissolved in water.

They play a vital role in various bodily functions, including muscle contractions, nerve impulses, and fluid balance.

The most common electrolytes are sodium, potassium, magnesium, and calcium.

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When you exercise, you lose electrolytes through sweat, which can lead to dehydration and imbalances in your body.

Replenishing these lost electrolytes is crucial for maintaining proper hydration and preventing symptoms such as fatigue, headaches, and muscle cramps.

Sam Sulek’s Electrolyte Routine

Sam Sulek emphasizes the importance of staying hydrated throughout the day, especially when cutting calories or preparing for a bodybuilding competition.

He aims to drink at least a gallon of water per day, but he also recognizes that water alone may not be enough to keep him fully hydrated and feeling his best.

To ensure he’s getting enough electrolytes, Sam adds electrolyte powders or packets to his water.

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He typically starts his day by drinking a liter to a liter and a half of water mixed with an electrolyte supplement, which he keeps next to his bed. This helps him feel better prepared for his morning cardio and sets him up for a successful day.

Throughout the day, Sam continues to drink water and electrolyte-enhanced beverages to maintain proper hydration levels.

He finds that this practice helps him avoid headaches, muscle cramps, and fatigue, allowing him to perform at his best during workouts and maintain high energy levels.

Sam Sulek Electrolytes

One of the electrolyte supplements Sam has mentioned using is Liquid IV, a popular brand that offers a range of hydration products.

Liquid IV’s electrolyte powder packets contain a blend of sodium, potassium, and magnesium, along with other ingredients like vitamin C and B vitamins to support overall health and hydration.

In addition to Liquid IV, Sam has also been seen using HOSSTILE SILO[9], an intra-workout supplement that contains electrolytes and other performance-enhancing ingredients.

He has also mentioned drinking Gatorade, particularly the Bloodshot and Blue flavors, which contain electrolytes to help replenish what’s lost through sweat.

The Role of Salt in Hydration

While some people may be concerned about consuming too much salt, Sam Sulek believes that salt can be beneficial for hydration when consumed in the right amounts and paired with adequate fluid intake.

He notes that suddenly increasing or decreasing salt intake can affect hydration levels, but consistently consuming a moderate amount of salt (around 5-10 grams per day) alongside plenty of water (at least half a gallon to a gallon per day) can actually improve hydration and performance.

Incorporating Electrolytes Into Your Own Routine

If you’re looking to optimize your hydration and performance, taking a cue from Sam Sulek’s electrolyte routine can be a great place to start.

Begin by ensuring you’re drinking enough water throughout the day, aiming for at least half a gallon to a gallon, depending on your body size, activity level, and climate.

Next, consider adding electrolyte supplements to your water, especially first thing in the morning and around your workouts.

Experiment with different brands and flavors to find the one that works best for you, and be consistent with your intake to help maintain proper hydration levels.

Remember, everyone’s hydration needs are different, so pay attention to how you feel and adjust your electrolyte and water intake accordingly.

Impact of Electrolytes on Sam Sulek’s Workout Performance

Sam Sulek has experienced firsthand the impact that electrolytes can have on his workouts and overall performance.

When he doesn’t consume enough electrolytes, especially during periods of low carbohydrate intake, he finds that his lifts and energy levels suffer.

“If I don’t have a lot of that floating around in my system from either, like, you know, dedicated electrolyte packets, you know, some kind of powdered stuff like this, then my lift is gonna… It’s gonna kinda suffer,” he explains.

By ensuring he has adequate levels of key electrolytes like magnesium and potassium in his system, Sam is able to maintain high performance during his workouts, even when his diet is more restrictive.

Sam Sulek’s Morning Electrolyte Routine

One of the key strategies Sam Sulek uses to maintain optimal hydration and performance is to start his day with a significant dose of electrolytes.

He keeps a liter to a liter and a half of water mixed with electrolyte powder next to his bed, which he drinks first thing in the morning.

“As soon as I wake up in the morning, I’ll have one of these, you know, want a liter, liter and a half, just already made next to my bed. And that’s the first thing I do when I get up. I just slam the whole thing, cause I know it’s gonna make me feel better for cardio and just, you know, for the rest of the day, too,” he shares.

By frontloading his electrolyte intake, Sam sets himself up for success throughout the day.

This simple habit can be easily adopted by anyone looking to improve their hydration and energy levels, regardless of their specific fitness goals or routine.

The Link Between Electrolytes and Headaches

In addition to the performance benefits, Sam Sulek has also noticed that consistent electrolyte intake helps prevent common issues like headaches and muscle cramps.

“I can’t remember the last time I’ve even had like just cramps or even like a headache,” he shares, attributing this to his focus on staying hydrated with the help of electrolytes.

Sam contrasts this with times in the past when he didn’t prioritize electrolyte intake or consumed “shit for water,” which he believes contributed to experiencing more frequent headaches.

“When you’re hydrated with all your fucking potassium, magnesium, all sorts of whatever shit, sodium… I just don’t get fucking headaches man. And I tell you what, I’ve had headaches before, and it only happens when I drink, like you know, shit for water, no electrolytes,” he explains.

For anyone who struggles with frequent headaches or muscle cramps, focusing on proper hydration and electrolyte balance may offer a simple and effective solution, as it has for Sam Sulek.


What electrolyte powder does Sam Sulek take?

Sam Sulek has mentioned using Liquid IV electrolyte powder packets, as well as Hosstile Supplements’ Silo 9 intra-workout supplement, which contains electrolytes.

What does Sam Sulek hydrate with?

Sam Sulek hydrates primarily with water, aiming to drink at least a gallon per day. He also adds electrolyte powders or drinks like Gatorade to his hydration routine.

What does Sam Sulek add to his water?

To ensure proper electrolyte balance, Sam Sulek adds electrolyte powders like Liquid IV or Hosstile Supplements’ Silo 9 to his water. He also drinks Gatorade, which contains electrolytes, to help replenish what’s lost through sweat during workouts.

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About the Author

Drew Wilkins is a fitness and nutrition expert with a Master's in Biokinesiology (emphasis in Sports Science) from the University of Southern California and over a decade of experience as a personal trainer, nutrition consultant, and wellness coach. An avid surfer and soccer player, he brings a unique perspective to his research, advocating for a balanced approach to health that includes physical fitness, nutrition, and mental well-being.

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