Dr. Kharait’s sports nutrition blog is created from his “real-world” clinical experience as a Renal and Electrolyte Specialist (Nephrologist). An author of multiple, original peer-reviewed journal articles within this field for the last decade, and an inventor of numerous patented electrolyte formulas, he strives to be on the leading edge of electrolyte science for both athletes and those suffering from gut disorders. Learn more about how electrolytes interact with our body, including calcium, sodium, potassium and magnesium. Blog posts and articles related to performance and health are here to help, educate, and inform.
In professional soccer, the difference between winning and losing can come down to the smallest details—including hydration. Katie Norton, Director of Sports Performance for Sacramento Republic FC, knows this better than anyone. For the past three seasons, the club has been using MAGNAK to fuel their players during training, matches,
SEASIDE, California (Friday, February 16, 2024) – Monterey Bay Football Club (Monterey Bay F.C.) announced today a new partnership agreement with IGH Naturals, a cutting-edge sports drink company based in Sacramento. In addition to the inclusion of in-stadium and broadcast/television elements, IGH Naturals’ innovative hydration product MAGNAK now becomes the official sports drink
Energy drinks are at it again: and there's nothing "PRIME" about this one. Energy drinks have made it to their headers listing for many years. They promise a lot. Energy, alertness, the boost you need to get started in the morning or during a workout. But does it pan out? Some
SEASIDE, California (Friday, February 16, 2024) – Monterey Bay Football Club (Monterey Bay F.C.) announced today a new partnership agreement with IGH Naturals, a cutting-edge sports drink company based in Sacramento. In addition to the inclusion of in-stadium and broadcast/television elements, IGH Naturals’ innovative hydration product MAGNAK now becomes the
Dr. Kharait discusses MAGNAK, a magnesium-rich supplement by IGH Naturals, designed to alleviate muscle cramps, fatigue, and other common issues in athletes by improving muscle blood flow and enhancing potassium retention.
Sacramento, Ca - Sacramento Republic FC announced today a new partnership with MAGNAK, a cutting-edge sports drink company (dba - IGH Naturals, Inc.) based in Sacramento. This collaboration highlights the shared commitment of both organizations to promoting sports performance, recovery, and overall wellness.MAGNAK, known for its Nephrologist-developed innovative electrolyte replenishment
Can Gatorade Really Help With Hydration We’ve all been there. Either sick, tired, dehydrated or all of it, and many a times, have grabbed the most easily available Gatorade bottle for relief. Gatorade is everywhere, and they’ve done a great job commercializing their products. You can find them everywhere, in
What is a normal magnesium level in the blood? Find out more.
Why Do I Sweat So Much? The warmer the weather, the more we hear people asking why do I sweat so much? Sure, sweating is a natural component of our body’s method for maintaining the right internal temperature, but it’s still uncomfortable and can prove dangerous for some individuals who
Building a lean physique at home involves dedication, exercise regimen, discipline, nutrition and appropriate hydration.
Electrolytes during fasting: what you really need to know. I’ve come across numerous websites talking about this topic of increasing electrolyte intake during intermittent fasting. At times, some of these individuals provide terrible advice. What strikes me is the one particular scientific paper that a non-medical professional claims to have
How long is an Ultramarathon? If you are a runner, it is more than likely that you have hit one of your PRs in a half marathon or a marathon, and now are wondering about doing an Ultramarathon run. Many have left wondering, that if a marathon is 26.2 miles
Soreness of your muscles, particularly after a prolonged exercise regimen can be quite debilitating. It happens not just in the gym with heavy lifting but muscles can feel painful and sore even with endurance runs stretching a few miles. Pain and soreness that develops after a few hours of exercise
If you are one of the lucky ones who falls asleep right away, well you can count your blessings. But even then, it is vital to check if you are waking up dehydrated in the mornings. Signs of “morning-dehydration” are not that easy to catch unless you have one of
Marathon, triathlon and endurance training in general, is one of the fastest growing sports segment in the world. A marathon serves as a personal achievement without need for a competition with another person. You are truly competing against yourself and that PR you hit, says that about what you made
Generally speaking, hydration with water is beneficial, no matter if it is hot or cold. Although there are theories, some of which are more cultural in nature, specific studies on hot water and its benefits are largely missing. One of the common touted benefits of drinking hot water are more
Benefits of Using Magnesium For Hangovers Nothing makes you regret drinking alcohol more than a terrible hangover the next day. Usually accompanied with discomforting physical effects such as headaches and nausea after heavy consumption of alcohol, hangovers are basically our physical bodies in one of their most terrible states. While
The BUN : Creatinine ratio: Understanding Biomarkers of Hydration and Kidney Function. One of the many incomplete tasks in the hydration space is using biomarkers to objectively identify dehydration. For the most part, dehydration is a clinical diagnosis, from signs and symptoms that signify loss of water and electrolytes from
How Long is a Marathon If you are a pro-runner now or just a beginner, I am sure you have wondered, at some point, as to how long is a marathon? A (full) marathon is 26.2 miles or 42.19 kilometers long. Now, if you have trained for a marathon or
Foods That Help With Muscle Cramps Muscle cramp is one of the most distressing symptoms and occurs quite commonly in the general population. It is defined by a muscle or a group of muscles undergoing sudden and involuntary contraction that can last for a small amount of time, usually a
Dehydration and Blood Pressure - What’s The Connection? One of the most distressing things, experienced virtually by everyone at least once in their lifetime, is the feeling of being severely dehydrated. Dry mouth, headaches, fatigue with that feeling of “unable to move”, can be very demoralizing. And if it happens
Blood Chloride Test Chloride is an electrolyte that regulates the balance of acid-base and to a certain extent, fluids inside our body. Chloride is an anion, which means it is a negatively charged electrolyte that migrates to the anode, a positively charged electrode. In fact, chloride is the main anion
The Truth About Working Out Everyday One of the most asked questions in the fitness world is “how many days a week should I work out?” Exercise certainly has a huge amount of benefits and should be part of your weekly routine, boosting your overall health and reducing your chance
A Comprehensive Guide to Workout Splits Do you plan your workouts before going to the gym, or do you jump right into doing reps without a plan? Whether you’re trying to get stronger, become more athletic, or build muscle, it’s crucial to build a training plan. One of the best
Body Recomposition: Everything You Need to Know If you’re interested in losing fat while gaining muscle, you might want to learn more about body recomposition. Throughout this guide, we will discuss everything you need to know about body recomp and how to lose fat while building muscle. What is Body
Dehydration in Cold Weather When considering dehydration, many typically think about summer and the effects of the hot sun. Sure, getting dehydrated in the summer months is extremely common and often expected. While that long time spent on the beach certainly has its advantages and most of us look forward
Why Is Sodium Important For Athletes? “Why is sodium important for athletes?” is a great question. Athletes are frequently told to drink as much water as possible even if they aren’t thirsty. But, is that really what makes the body perform better? Or, more importantly, is it safe? As great
Swimming Cramps: Causes, Cures, & Prevention Methods All serious swimmers will experience the agony of muscle cramps at some point in their careers. Even the fittest and toughest swimmers will experience swimming cramps from time to time. They are unwanted and unpleasant, but fortunately, in most cases, entirely preventable. Below
Stretching Before Running: Why Is It So Important? Stretching is a critical part of running as it warms up muscles and increases elasticity. Warm-up stretching for a run will enable you to perform at your best and protect you against avoidable muscle injuries and tears. You should conduct pre-run stretches
Strength Training for Runners: The Ultimate Guide Unfortunately, most runners’ workout routines are missing critical components. Runners tend to concentrate on stamina and endurance at the expense of strength training. This is why most distance runners are lean and lightweight, while sprinters tend to be bulkier and stronger. Although endurance
Pre-Workout Drink: The Details You Need to Know It’s common knowledge that proper preparation is central to getting the most out of your workout. Appropriate hydration for recovery, nutrition to give your body exactly what it needs, and sufficient sleep to supercharge recovery are all essential aspects of optimizing your
Why You Need a Post-Workout Drink Achieving your health and fitness goals requires not just a healthy diet and a regular exercise program, but adequate supplementation and recovery. We lose more than water during our workout sessions. Electrolytes are dissolved in the body water, so loss of water equates to
Heat Exhaustion: What is it and what can you do to prevent it The scorching temperatures this summer have highlighted an important occupational hazard for our colleagues in the construction industry and those who work outdoors- Heat exhaustion. Those 100-degree days can take a toll on the body. Heat exhaustion
Recovery from alcoholism- where “gut-centric” hydration can make a difference. Recovery from alcoholism is one of the most daunting tasks that many individuals face. It is hard on the mind and equally on the body, that only leads to relapses. Less than half of the adults who try to detox
How to improve your immune system Your body is constantly under attack from microorganisms. Thankfully, a robust immune system protects you from the daily onslaught. But with the recent pandemic from COVID19, people have started wondering if there are natural ways to boost your immune system? Or can any specific
Top Reasons Why You Can't Lose Weight Losing weight is hard. Yet, on any given day in my clinic, about 40% of my patients get this same lesson “You need to lose weight”. There is no doubt that losing weight is one of the biggest challenges we have in our
What To Drink And Eat For Dehydration We have all been there. A hot summer afternoon of golf, an air show in Dayton, Ohio or a dragging tennis match on Saturday evening. One thing is common in all of these, that you likely remember these events for how you felt
Magnesium And The Triathlete Magnesium is one of the most overlooked electrolytes of our century. There are so many biological processes that this mineral is a part of but yet, there are no good universally established ways to determine the whole-body stores of magnesium of an individual. The reason this
How To Lose Belly Fat Quickly The truth is that most of us have fat we want to lose. And belly fat is stubborn, not only is it “badly positioned and resistant” it always has a huge cosmetic effect. It looks bad. And the truth is, it IS bad for
Resting Heart Rate: What Endurance Training Can Do To Your Heart Athletes often wonder about their ideal resting heart rate (RHR). For a good reason—they usually run a lower resting pulse or heart rate than average individuals. As people exercise more, their heart (being the pump) compensates for this extra
Can Magnesium Improve Sleep? Insomnia or inability to sleep or stay asleep is a distressing thing. Not only does it make you feel tired, groggy or lethargic the next day, it can have some serious consequences long term. Individuals who have Insomnia have been found to have greater levels of
Benefits Of Drinking Water A common question- asked by almost everyone, athlete or not. Water is fundamental to our body. It hydrates our cells but importantly, allows nutrients to flow through our system. About 50-60% of the human body is made up of water. That is roughly about 40-45 liters
Exercises That Can Help You Lose Weight It is estimated that more than 45% of Americans want to lose weight at some point in their life. Diet plays a large role, but so does exercise. Those extra pounds you put up during Christmas holidays or generally, if you need to
Electrolyte Imbalance - What Is It And How Can You Prevent It Electrolytes are electrically charged minerals that circulate in our body. These electrical signals are vital to reflexes such as muscle contraction as well as various functions of cells within our body. As you lose electrolytes with dehydration, reflexes
Electrolyte Drink Without Sugar- Does It Work? In the current world, sugar is construed as a bad word. A person who claims to like sugar or the one who eats sugary “stuff” is sure to turn some heads and raise a few eyebrows. Sugar is all around us- in almost
How Much Water Should I Drink To Lose Weight? Let’s face it- more than half of Americans are looking to lose a few pounds. And their diet and exercise plans are usually not enough, particularly after a holiday season. As easy as it is to put on those extra pounds,
Are Sports Drinks Sporty Enough? Generally, sports drinks have become so common on grocery shelves, it often leaves folks confused if they are really worth it, particularly in athletics? What’s the best electrolyte drink on the market? Which electrolyte drink should I get? Will this sports drink help me perform
What is Overtraining and How to Prevent it It’s common knowledge that physical exercise is one of the keys to longevity. The average person should do at least two hours and 30 minutes of intense physical activity per week to maintain physical health. Of course, exercise is a personalized endeavor,
How to Develop The Best Ironman Training Plan Ironman is one of the world’s most famous triathlons and an immense achievement for any athlete who completes it. These events are one of the most grueling types of triathlon as they consist of a 2.4-mile swim, a 112-mile bicycle ride, and
HOW TO MAKE A KETO DRINK MIX FOR WEIGHT LOSS Losing weight is a priority for a lot of people, and rightly so—weight gain and obesity are linked to various health problems as a result of metabolic syndrome. Diabetes, high blood pressure and sleep apnea all have a central commonality—Weight!
Magnesium: The Missing Mineral Magnesium is the fourth most common mineral in the human body and one of the most abundant minerals on earth. Magnesium participates in over 300 cellular reactions in the human body. However, we rarely talk about it during forums and discussions. Awareness about magnesium and its
Can Magnesium Help Performance in Athletes? In 2018, we ventured upon developing our version of the perfect sports drink. We wanted to partner with the most extreme phenotype-the reason? If it works for him, it will work for most. We partnered with the Iron Cowboy, James Lawrence, after hearing about
How to Begin Your Powerlifting Journey When starting strength sports, it is good to have time to consider what best fits your goals and lifestyle needs. Powerlifting is a relatively new sport but gaining steam, and quickly. “How do you train to be a powerlifter?” or “how can I become
Is Creatine Good for You? A Nephrologist’s Perspective As a Nephrologist, I probably talk about creatinine about 20 times a day. Creatinine is a metabolite measured in the blood that is used as a marker for kidney function. The level of creatinine in the blood can designate how someone’s kidney
What Is Potassium And Why Do You Need It? Potassium is the third most abundant mineral found in the human body. A highly water-soluble mineral, it is mostly intra-cellular, about 80% of it being stored inside the muscles. First isolated in the 1800s by Humphry Davy using electrolysis, potassium derives
Tabata Training: The Essential Guide to a Tabata Workout If you're a fan of interval training, you may have heard of Tabata style workouts or experimented with some form of Tabata exercise. If not, you're probably wondering, 'what is Tabata training?' and 'does Tabata training work?' Tabata is a form
Plant-Based Protein There is an increasing trend worldwide, to move more to a plant based diet. That’s not surprising, since malnutrition (or “overnutrition” in the western world) is clearly linked to obesity, metabolic syndrome and all of its related complications that we are seeing consistently. With meatless burgers now hitting
Charley Horse: Causes, prevention and treatment At some point, most of us have had that unfortunate experience of having a cramp. A Charley horse is a painful cramp that usually happens in the leg or the thigh. The name is derived from an old horse called Charley who used to
Half Marathon Recovery – A Stepwise Approach. You are running your first half marathon – everything planned, you’ve gone through our checklist, dotted the I’s and crossed the T’s. You have done what needs to be done mentally – after all, marathons are a mental game as much as a
Powerlifting for Women If you have been considering starting to incorporate powerlifting in your fitness routine or have been considering giving it a try, now is the time. Powerlifting is no longer a men’s only sport and it has opened up many doors for women at all levels of experience
Marathon Training: The Ultimate Guide Marathon preparation may seem like a grueling task. However, once you understand how to train for a marathon efficiently, training becomes second nature. For many people, running a marathon is a personal goal and a challenge that will test their limits while helping them prove
Oblique Workouts: 7 Of The Top Moves For Your Abs Whether you’re working toward strengthening your core or you want six-pack abs, oblique exercises are paramount. Strong oblique muscles improve your strength and your posture and help protect your body in many ways. First, they help support the spinal column,
Trapezius Stretches: How to Loosen Tight Muscles If you experience shoulder tightness or trapezius tightness regularly, you're not alone. Thousands of people suffer from trapezius muscle tension due to working at a computer for eight hours a day. Luckily, regular trap stretches can loosen up a tight trapezius and relieve
Lactate Threshold Explained: Everything You Need to Know Whether you’re a runner, cyclist, swimmer, triathlete, or rower, as an athlete, you require physiological data that you can use to monitor and guide your training regimen. Blood lactate threshold is one of the most effective performance markers commonly used by thousands
Should You Workout When Sore? If you hit the gym regularly, you’re no stranger to sore muscles. This pain could be the burn you feel as lactic acid levels build in your muscles or the soreness that lingers for days after a heavy workout. You may have wondered, is it
Interval Training: Running Plans and Benefits Whether you complete interval runs for weight loss or use interval running to improve heart health, interval training is an excellent way to keep fit. Running intervals can improve your mood, circulation, and fitness. It can also help you shed those excess Christmas pounds.
Inner Thigh Cramps: Symptoms, Treatment, & Prevention Have you ever experienced excruciating inner thigh cramps? Several factors can contribute to severe leg cramps in the inner thigh, many of which we’ll touch on in this post. Whether you’re a road racer, mountain biker, footballer, triathlete, or just a fitness fanatic,
How To Get In Shape Fast If you want to know how to get in shape fast, be prepared for commitment and consistency in your day-to-day habits. With thousands of gyms closed all over the world due to COVID-19, you may be wondering the best way to get in shape
Dehydration Headaches Dehydration Headache We have all been there. An extra glass of wine, or that extra beer during the Superbowl weekend. That hot summer evening when you push yourself to do that extra mile. Or that time you had that bad flu. Dehydration is a universal phenomenon. And it
Natural Foods That Are Rich in Electrolytes. Motivation is good, especially if it involves regular workout. Data suggests that the preparation for workout is as critical as the workout itself. The easier it is to get your favorite hydration drink and your gear, the faster it is to get on
Myths and Misunderstandings About Hydration Hydration is an important topic for athletes. Probably the only modifiable element that can improve (or worsen) performance. Get it right, an athlete may score a new personal record. Get it wrong and it might mean a painful cramp or a bout of extreme fatigue.
Dehydration In The Elderly: A Common Problem Dehydration is surprisingly very common in the elderly. In fact, at any given time, hospitalizations for dehydration typically involve older individuals more than those from any other age group. Mild to moderate dehydration is common, and at times, not even diagnosed. There are
How To Run Faster: 13 Tips For Success Some of the biggest challenges that athletes face include figuring out how to get faster at running. Usain Bolt makes sprinting look effortless, but even he has to train to keep himself in top form. Do you find yourself wondering how to
10 Tips to Build Endurance Fitness is a gift but it needs hard work to qualify for the gift. It isn’t free. And once the fitness journey begins, it only can get better, provided you stick to a plan. How to build endurance and attain your goals is a meticulously
Hydration 101 for Athletes Endurance races such as full-distance triathlon events are designed to push the athletes’ body to a limit. A day that consists of a full (24 mile) marathon, 125-mile bike ride and 2.3 miles of a swim, takes a toll on the human body. We are simply
How to Make a Natural Electrolyte Drink at Home Electrolytes play a big role in how we feel particularly after a workout. Those sessions where you really sweat it out, or that jog when you push your boundaries allow a physical and a mental boost from the day-to-day activities. But
How to Get Your Essential Electrolytes The sports drink industry has introduced multiple new electrolyte-enriched hydration products in the last decade. These drinks claim to offer benefits of electrolytes in addition to replacing water. In athletes, hydration with water alone is not enough to sustain high intensity activity. Addition of
Tips on How to Recover from a Workout Quickly You have dedicated your life to fitness. Exercise is a part of your daily routine. You feel great getting into the gym or before you start your bike ride, but after you are done, are you recovering well? Athletes have often
How to Prevent Muscle Soreness After Workouts Your muscles define whether you will win or lose a race. Squatting, lifting, rowing, jogging, swimming – you name it. Every workout you endure in, your muscles get you through it. However, as workouts get strenuous, your muscles go through a lot. At