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Most healthy adults need 3,400 mg (men) or 2,600 mg (women) of potassium per day from food; needs vary by age and life stage.

Adults should stay under 2,300 mg of sodium per day; many benefit from a 1,500 mg goal, based on health needs and advice.

After exercise, drink 16–24 oz (475–710 mL) of water per pound (0.45 kg) of body weight lost within 2–6 hours, with sodium if sweat was heavy.

Most adults need about 1.3 g/kg protein while breastfeeding—roughly 25 g more per day than nonpregnancy needs.

Most adults need 600 IU (15 mcg) of vitamin D daily; adults 71+ need 800 IU, and the safe upper limit for healthy adults is 4,000 IU.

To avoid dehydration, most adults do well with 2–4 liters of total water per day, then add more on hot days or during long, sweaty activity.

Aim for 1.1 g of protein per kilogram of body weight each day in pregnancy—about 71 g/day after the first trimester.

Pre-workout caffeine typically runs 150–300 mg per scoop; effective doses are 3–6 mg/kg taken about 30–60 minutes before training.

For muscle gain, aim for 1.6–2.2 g protein per kg per day, split into 0.4–0.55 g/kg per meal across 3–5 meals.

Daily protein intake starts at 0.8 g/kg of body weight, with 1.2–2.0 g/kg fitting most active adults.