Hydration Tips for Gym Performance
Smart hydration can be quiet and effective: right timing, right amounts, and sugar-free electrolyte options that match your sweat. Use this simple plan—no drama, just better training.
Watch the quick guide
Simple timing plan (before • during • after)
| When | What to do | Why it helps |
|---|---|---|
| 2–3 hours pre-workout | ~16–20 oz (≈500–600 ml) water; consider a pinch of electrolytes if you sweat a lot. | Start topped-up; reduces cramps and early fatigue. |
| 20 minutes pre | ~6–10 oz (≈200–300 ml) if you feel thirsty or it’s hot. | Arrive hydrated without sloshing. |
| During (45–90 min) | Sip ~5–10 oz (≈150–300 ml) every 15–20 min. Hot/high-intensity → more. | Helps steady output & heart rate. |
| Post (within 2 h) | Rehydrate and include sodium; aim to replace most of what you lost via sweat. | Restores balance and supports recovery. |
Ranges are practical coaching heuristics—adjust to thirst, body size, sweat rate, and climate. Not medical advice.
Which format fits your session?
Electrolyte Packets (Isotonic)
Travel-ready single-serve sticks; light taste; mixes clear.
Zero/Low sugar On-the-go Sodium + K + Mg
View PacketsPowder Tub (Lemon-Lime)
Economy per serving; ideal para casa o locker del gym.
Low sugar 60 servings Mix to taste
View PowderSugar-Free Packets (Peach-Mango)
Zero sugar; flavors for short/low-intensity or fasting-friendly.
0 g sugar Travel pack Light & crisp
View Zero-SugarTip: for sessions <60 min, zero-sugar often works; as duration/heat rise, add sodium and consider some carbs.
FAQs
Is plain water enough?
For short, low-intensity indoor sessions, often yes. As duration, heat, or sweat rate increase, add sodium (and carbs if performance matters).
How do I know my sweat rate?
Weigh before and after a ~60-minute session (no bathroom). 1 lb lost ≈ 16 oz (~0.47 L). Replace most of that over the next 2 hours with fluids that include sodium.
Do I need high-sodium mixes?
Only if you sweat heavily, train long, or in heat. For typical gym sets, moderate sodium often works. Test what feels best and avoid overdoing plain water.
Do electrolytes break a fast?
Zero-calorie electrolytes usually don’t. For strict fasts without sweeteners, choose unflavored options.
Hydrate with intent. Train with clarity.
Follow the timing table, pick a sugar-free electrolyte format that fits your session, and adjust to your thirst, sweat, and climate. Consistency beats perfection.
