When you think of hydration, you probably picture a big bottle of water and a reminder to “drink more.” But for endurance athletes, hydration isn’t just about how much water you drink—it’s about what you drink and how your body uses that water.
Whether you’re training for a race or grinding through tough workouts, the difference between feeling strong and crashing halfway through can come down to your hydration strategy. And no, it’s not just about water.
Let’s break down the science behind hydration—and why it matters more than you think.
Why Water Alone Isn’t Enough
You can drink liters of water and still be dehydrated at a cellular level. That’s because hydration is about fluid absorption, not just intake. To enter your bloodstream and nourish your cells, water needs the help of electrolytes and carbohydrates.
Think of it like this: electrolytes are the keys that unlock the door for water to enter your cells. Without them, your body can’t efficiently retain and use carbohydrates. Add in the right type of sugar, and water absorption becomes even more effective.
The Role of Electrolytes in Hydration
Electrolytes—especially sodium, potassium, and magnesium—regulate fluid balance, nerve signals, and muscle contractions. When you sweat, you don’t just lose water, you lose electrolytes (mostly sodium). And if you don’t replace them, the result can include:
- Cramping (although cramps can also be attributable to other issues)
- Fatigue
- Elevated heart rate
- Slower recovery
That’s why electrolyte replenishment is essential during long or intense workouts, especially in hot or humid conditions.
Carbohydrates and Water Absorption
Here’s where it gets even more interesting. Your body has a special transporter in the small intestine—called SGLT1—that absorbs glucose and sodium together. When both are present, water absorption increases significantly.
This means that a small amount of the right carbohydrates can actually help you hydrate faster.
This is why our hydration formulas include between 22–27g of carbohydrates per portion, depending on the sugar source. You're not just fueling with carbs—you’re using them to enhance hydration efficiency.
Not All Carbs Are Equal
We offer three types of carbohydrates in our customizable formulas, each with a distinct metabolic effect:
- Maple Syrup: Easily digested and fast-acting, great for quick energy.
- Honey: Lower glycemic index, offering sustained energy with minimal spikes. Depending on your effort, you could take up to 90g/hour (3 servings).
- Maltodextrin + Fructose: Scientifically optimized for high carb fueling (up to 120g/hour, 4 servings, after gut training), ideal for long or intense sessions.
Matching the right sugar source to your exercise level can help you avoid energy crashes and improve endurance.
How Dehydration Affects Performance
Even mild dehydration—just 2% body weight lost—can impair performance:
- Decreased endurance and power output
- Poor thermoregulation (overheating faster)
- Impaired mental focus and slower reaction times
- Slower recovery and increased soreness
Your blood volume drops, heart rate increases, and muscle function declines. Many athletes chalk this up to fatigue or poor sleep, but often it’s a hydration issue in disguise.
Why Custom Hydration Matters
Your hydration needs are personal.
Some athletes sweat heavily, or their sweat contains more sodium. Others can’t tolerate certain sugar sources. Some prefer bold flavors that encourage them to drink more often while other need very light, or, no flavour.
Custom hydration lets you adjust:
- Your carbohydrate source
- Electrolyte levels
- Flavor and taste intensity
By tailoring your drink to your training and your body, you optimize hydration and performance—without the guesswork.
Putting the Science Into Practice
So how can you apply this today?
- Before your workout: Take a light mix of carbohydrates about 30–60 minutes before training to help top off your glycogen stores. This could be a small serving of your formula, a carb-rich snack, or a gel — choose what feels best and works for you.
- During your workout: Aim to drink 500ml per hour, adjusting carbohydrate concentration based on intensity.
- After your workout: Rehydrate with electrolytes, carbohydrates and protein, ideally, within an hour of ending your workout, to support recovery and reduce muscle soreness.
The more tailored your hydration strategy, the more consistent your performance becomes.
Want to Go Deeper?
We’ve created a simple, science-backed tool to help you personalize your hydration plan. It’s called the Expert Hydration Checklist, and it’s free to download.
You’ll learn how to adjust carbs, electrolytes, and fluid timing based on your training load, sweat rate, and recovery goals.
Ready to hydrate smarter?