Hydration 101

Plain answers on hydration, sweat, and sodium: how much you lose when you sweat, why water alone can leave you short, and when electrolytes actually help.

Heat

Heatwave hydration: how to stay hydrated in extreme heat

How much sodium you lose in extreme heat, and how to dose water and electrolytes through it.

Stirring unflavored electrolyte powder into a clear glass of water

Drinks

Ways to use Raw Unflavored beyond water

Raw Unflavored tastes clean and lightly salty straight in cold water, and it works in seltzer, juice, shakes,...

Tired athlete resting with a glass of water after exercise

Hydration

Why am I still thirsty after drinking water?

Why you can drink water all day and stay thirsty, and the sodium balance that fixes it.

Adding a small scoop of electrolyte mix to a glass water bottle at the gym

Electrolytes

Electrolyte timing: before, during, and after exercise

Simple rules for taking electrolytes before, during, and after training, heat, and long efforts.

Navy athletic cap with dried sweat salt tide-lines after a workout

Athletes

Are you a salty sweater? How to tell and what it means

White marks on your kit and stinging eyes are signs you lose more sodium than most.

Athlete pausing mid-workout to drink water outdoors

Electrolytes

Water vs electrolytes: when plain water stops being enough

Plain water covers easy days. Past an hour of hard sweat or real heat, sodium matters.

Electrolytes

Do electrolytes need sugar?

Sugar does real work in an oral rehydration solution. For sweat recovery, sodium is what rehydrates you.