BLNC
Research

Read the evidence.

A curated starting point. These sources shaped how we think about balanced hydration. We update this list as the science evolves.

Hydration & performance

3 sources
  • American College of Sports Medicine
    Position stand: Exercise and fluid replacement.
  • Sawka MN et al.
    Exercise and fluid replacement.
    Foundational review of hydration for performance.
  • Cheuvront SN & Kenefick RW
    Dehydration: physiology, assessment, and performance effects.

Sodium & sweat loss

2 sources
  • Baker LB
    Physiology of sweat sodium losses.
  • Baker LB
    Sweating rate and sweat sodium concentration in athletes: a review of methodology and intra/interindividual variability.

Potassium

2 sources
  • National Academies
    Dietary Reference Intakes for Sodium and Potassium.
  • World Health Organization
    Guideline: Potassium intake for adults and children.

Magnesium

2 sources
  • NIH Office of Dietary Supplements
    Magnesium, Fact Sheet for Health Professionals.
  • Zhang Y et al.
    Can magnesium enhance exercise performance? (Review)

General hydration

2 sources
  • Institute of Medicine
    Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.
  • European Food Safety Authority (EFSA)
    Scientific opinion on dietary reference values for water.

Nothing on this page is medical advice. Individual electrolyte needs vary based on activity, climate, diet, and health status, consult a qualified clinician for personal guidance.