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.

Keto

Keto headache: why it happens and what helps

Cutting carbs drops insulin, and the kidneys release the sodium they were holding. Where the headache comes from,...

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

Guide

How to support someone with POTS

The most useful help for someone with POTS is logistical: what to keep stocked, how to plan outings,...

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

Athletes

Electrolytes for two-a-day practices

Two sessions a day in August heat stack sweat losses faster than you can drink them back. The...

Electrolytes

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

Zero sugar on the front does not rule out erythritol, xylitol, or sorbitol inside, and they are a...

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

Guide

What a high sodium routine costs per day

Cost per day is the container price divided by servings, times servings per day. Divide by grams of...

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

Guide

Spacing fluids and sodium across the day with POTS

Published POTS guidance only gives daily totals. How to turn a total into a day shape, anchored to...

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

Guide

How to reach a high sodium target without hating it

Once your clinician gives you a sodium target, count what your ordinary day already contains, work out the...

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

Pots

What the POTS sodium research actually reported

Two papers carry most of the weight in this debate. A plain reading of the 2021 JACC crossover...

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

Pots

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 conditional,...

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

Pots

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. Every...

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

Hydration

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.