The biggest sign of your body being low in electrolytes is muscle cramping, which can be debilitating for physical performance. It is also common to experience dizziness, confusion and an irregular heartbeat.

The most common cause of electrolyte depletion is high-intensity exercise that causes a lot of sweating. You can also lose electrolytes if you are suffering from chronic sickness and diarrhoea.

When you exercise, your core body temperature increases and your body sweats to cool you down and prevent overheating. Adequate hydration ensures that you replace the water lost while sweating and is integral in preventing cramps, heat exhaustion and heat stroke.

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This depends on the type of exercise you’re doing. Whether it’s HIIT, endurance or strength training, the timing of your fuelling will differ. Generally, it’s a good idea to take your supplement just before your session if it’s high intensity, while long distance running or similar endurance exercise may benefit from intra workout supplementation. You could use energy powders, gels or even gummies during longer or more intense exercise sessions.

The best energy supplements provide you with lasting energy and deliver carbohydrates quickly and efficiently, so your body has the energy to push harder even in the toughest of sessions Carbohydrates play an important role in pre- and post-workout supplementation, as they help to produce Adenosine triphosphate (ATP). ATP provides energy to drive many of your body’s processes, including contraction of the muscles and nerve impulse propagation. Carbohydrates also support healthy muscles for repair and allow you to have the fuel required to push harder and elevate your performance.

Taking creatine before exercise may improve performance, while taking it after exercise is better for muscle growth and recovery. Further research on supplement timing is necessary.

The standard dose for most adults is 3-5 grams of creatine per day. Avoid exceeding this amount. If new to creatine, start with this dose or go through a loading phase.

Creatine works quickly, but timing depends on daily grams. A maintenance dose takes 3-4 weeks to maximize muscle creatine stores and improve performance.

Women's hormones play a role in creatine production, impacting strength, muscle maintenance, bone density, mood, and cognitive abilities.

FDA classifies creatine as generally recognized as safe, beneficial for teen athletes, but more research is needed for teen safety.

Creatine use does not result in hair loss. Debunk the myth tied to testosterone levels and male pattern baldness from a single study. Multiple studies confirm no link between creatine, testosterone, and hair loss.

Beta-alanine, a non-essential amino acid, is naturally produced in the body and plays a key role in carnosine production, benefiting muscle endurance in high-intensity exercise.

Studies suggest beta-alanine slightly increases exercise duration but may not improve performance in all athletes.

Food sources of beta-alanine and carnosine include meat, fish, and poultry. Risks of beta-alanine supplements include skin tingling, interactions with heart medications and erectile dysfunction drugs, and unknown safety for certain groups.

L-arginine is a non-essential amino acid that our body can produce. Additional intake may be necessary in certain situations. It helps regulate blood pressure.

L-arginine contributes to muscle growth by supplying nitrogen for the production of nitrogen monoxide, which improves blood flow to muscles, aiding in performance and growth.

0.5–1.5 g per day is sufficient for preventive effects; 2-3 g per day for performance support.