Improve your sleep -> expose yourself to light in the morning, limit sunglasses, wet your shirt when playing sports, drink decaf, eat no more than 3 hours before going to bed, take a digestive walk and take melatonin.
4 coffees a day = ½ teaspoon of salt lost in urine. 1 hour of sport = ½ teaspoon of salt lost. In this case, you'd need 1 teaspoon full of salt just to recover the lost salt.