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.

All athletes Drinks electrolytes fasting Guide Heat hydration Quick science sodium sugar free sweat training Unflavored

A sealed Saltivate Salty Orange electrolyte stick packet on a hallway table with a water bottle, tote bag and walking cane, set out before an outing

How to support someone with POTS

The most useful things you can do for someone with POTS are logistical, not medical. Keep their drinks,...

A sealed Saltivate Salty Orange electrolyte stick packet beside a water bottle, rolled towel and training shoes on a locker-room bench

Electrolytes for two-a-day practices

August doubles are the hardest stretch of the year to stay ahead of sweat. Football camp, cross country...

A sealed Saltivate Salty Orange electrolyte stick packet beside a glass of water and reading glasses on a kitchen counter

Sugar alcohols in electrolyte powders: what to check on the label

Zero sugar electrolyte powders collect the same review again and again: tastes great, felt bloated an hour later....

A sealed Saltivate Raw Unflavored electrolyte stick packet beside a glass of water, a notebook of cost calculations and a calculator on a kitchen table

What a high sodium routine costs per day

Cost per day is the price of the container divided by the servings inside it, multiplied by the...

A sealed Saltivate Raw Unflavored electrolyte stick packet leaning against a glass of water on a bedside table in morning light

Spacing fluids and sodium across the day with POTS

Published POTS guidance gives daily totals, not timings. The only situational figure a named body publishes is from...

A sealed Saltivate Raw Unflavored electrolyte stick packet beside a glass of water on a kitchen counter with a pot of broth on the stove

How to reach a high sodium target without hating it

Any sodium target should come from your own clinician, who knows your blood pressure, your kidneys and your...

A sealed Saltivate Raw Unflavored electrolyte stick packet beside a glass of water and a stack of highlighted research pages on a home desk

What the POTS sodium research actually reported

Two papers carry most of the weight in this debate. The 2021 JACC crossover study by Garland, Raj...

A sealed Saltivate Raw Unflavored electrolyte stick packet leaning against a water bottle on a hallway table with keys and a list before leaving for an appointment

When more sodium is not right for you

Raising salt and fluid is not a universal instruction for everyone with POTS. The published guidance is written...

A sealed Saltivate Raw Unflavored electrolyte stick packet beside a glass of water and a notebook of questions on a kitchen table before a doctor's appointment

How much sodium do doctors recommend for POTS

There is no single number, and the published figures are not all written in the same unit. Cleveland...

Glass of water, a small bowl of coarse sea salt, and a jar of Saltivate Raw Unflavored electrolyte powder on a kitchen table

Does salt help low blood pressure? What the research actually shows

You've been told to eat more salt. We read the actual trials and the guidelines behind that advice....

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.