When the summer heat kicks in and your workouts get longer, sweatier, and more intense, recovery becomes a make-or-break factor. While protein and hydration usually steal the spotlight, there’s one mineral quietly doing heavy lifting behind the scenes: magnesium.
Often overlooked, magnesium is crucial for muscle function, recovery, hydration, and sleep—all of which can take a hit during high-volume summer training. If you’re hitting workouts hard this season, it’s time to give this powerhouse mineral the attention it deserves.
What Does Magnesium Do?
Magnesium supports over 300 enzymatic functions in the body, including:
- Muscle contractions and relaxation
- Energy production
- Nerve signaling
- Electrolyte balance
- Stress and sleep regulation
For CrossFitters, this means better strength, endurance, recovery, and sleep quality—especially during hot summer months when you lose magnesium faster through sweat.
Why Magnesium Is Especially Important in Summer
1. Replaces What You Sweat Out
Intense workouts in the heat mean more electrolyte loss. Magnesium is a key electrolyte that supports hydration, muscle control, and heart rhythm.
2. Prevents Muscle Cramps
If you’re cramping mid-WOD or after long runs, low magnesium might be to blame. Supplementing can reduce cramping and twitching, especially in the heat.
3. Boosts Recovery & Reduces Soreness
Magnesium helps calm the nervous system and reduce muscle inflammation, leading to faster recovery and less DOMS after those high-rep summer grinders.
4. Enhances Sleep & Stress Management
Training hard in hot weather can mess with your sleep cycle. Magnesium helps activate your parasympathetic nervous system, supporting deeper rest and faster recovery overnight.
How to Use Magnesium
The recommended daily amount for athletes is around 400–500mg, depending on body size and training load. There are several forms of magnesium, but these are most effective:
- Magnesium glycinate – great for sleep, stress, and absorption
- Magnesium citrate – supports digestion and helps with cramps
- Magnesium malate – good for energy production and muscle recovery
Take it post-workout or before bed for best results. If you’re combining it with a multi or electrolyte mix, be sure you’re not overdoing it—too much magnesium (especially citrate) can have a laxative effect.
Where to Buy High-Quality Magnesium
Not all magnesium supplements are created equal—go with brands that are third-party tested for purity and quality:
- Thorne Magnesium Bisglycinate
- Jigsaw Health MagSRT
- Pure Encapsulations Magnesium (Citrate or Glycinate)
- Natural Vitality Calm (great for mixing into drinks)
Available at Amazon, iHerb, Thorne.com, Whole Foods, and many health retailers.
Final Thoughts: Don’t Let Summer Drain You
If you’re pushing hard through the summer heat, magnesium might be the missing piece in your recovery game. From preventing cramps to improving sleep and hydration, this essential mineral can help you stay strong, consistent, and ready for the next WOD.
Recover better. Sleep deeper. Train harder—all summer long.