Hydration Cheat Sheet

Did you know that the human body is about 60% water, and a third of that is salt water? 

But here's the catch: reaching for plain water will not "hydrate."

Water alone is not the best way to hydrate. Our bodies need electrolytes for optimal hydration. Electrolytes like sodium, chloride, potassium, and magnesium play crucial roles in maintaining hydration levels. Sodium is responsible for extracellular hydration, while potassium and magnesium regulate intracellular hydration.

Over-hydrating with plain water can have adverse effects. It might dehydrate you, flush out electrolytes, cause frequent urination, lead to low sodium levels, and in extreme cases, it can even be fatal for endurance athletes.

The solution? Option 1! 

We put all the ingredients necessary for optimal hydration in Option 1 to replenish lost electrolytes and ensure proper hydration.

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Hydrating with Electrolytes

We also lose minerals in sweat, especially during exercise. Minerals like sodium, chloride, potassium, calcium, magnesium, iron, copper, zinc, iodine, selenium, and chromium are lost in varying amounts through sweat.

Consuming electrolytes in the morning can replace the salt and fluids lost overnight, providing true hydration and leaving you feeling alert and energized throughout the day. Say goodbye to headaches and sluggishness!

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Electrolyte Intake before or after Exercise

Prior to or after exercise, drinking electrolyte water can be incredibly beneficial. Consuming 1,000 mg of sodium with 24 oz. of fluid can replace approximately 45 minutes of sweat loss. This amount may need to increase with intense exercise or exposure to heat stress.

Salt plays a crucial role in maintaining proper hydration levels. Sodium, in particular, is essential for fluid balance, and not getting enough of it can lead to dehydration, especially during vigorous exercise or in hot conditions.

Keep in mind that caffeine, found in coffee and other beverages, can also lead to significant salt loss. Studies suggest that an optimal sodium intake for health ranges from 3,000 to 5,000 mg per day, with an increase of 1,000 mg for every hour of exercise performed.

Ready to Calculate Your Fluid Needs?

Now that you understand the importance of electrolytes in hydration, why not calculate your daily fluid needs using our Hydration Calculator? Simply input your body weight, activity level, climate, sweat rate, and fluid intake from various sources, and let the calculator determine your optimal hydration level. Click the button below to get started!

How Much Is Enough for YOU?

Fluid Needs Calculator

Frequently Asked Questions

Please reach us at gurganusthomas@gmail.com if you cannot find an answer to your question.

How do I decide the climate?

In the context of the fluid needs calculator provided, a climate level of 1 can be interpreted as a mild climate with relatively low environmental factors affecting fluid loss through sweat. Here's how you can define a climate level of 1 versus a 5:

  • Mild Climate (Level 1): This climate level corresponds to conditions where the ambient temperature is moderate, and there is minimal humidity. People living in regions with mild climates may experience comfortable weather conditions with little to no extremes in temperature. As a result, their fluid loss through sweat during daily activities or exercise is relatively low compared to areas with hotter or more humid climates.
  • Extreme Climate (Level 5): This climate level represents regions characterized by extreme temperatures and/or high humidity levels. People living in areas with extreme climates may experience harsh weather conditions, such as scorching heatwaves, intense humidity, or freezing temperatures. These conditions can significantly increase fluid loss through sweat during daily activities or exercise, leading to higher hydration requirements compared to regions with milder climates.
How do I determine my sweat rate?

Determining your sweat rate involves a simple process that can be done with some basic measurements and observations.
Sweat Rate (ml/hr)=Duration of Exercise (hours)Weight Change (lbs)×0.453592​

If you don't have access to a scale or if you're looking for a quick estimate of your sweat rate, you can use a guesstimation method.

  1. Assess Your Sweat Output: During exercise or physical activity, pay attention to how much you sweat. Notice the intensity of your sweating and how quickly your clothes become damp.
  2. Visual Observation: Estimate the amount of sweat you produce visually. You can use terms like "a little," "moderate," or "a lot" to categorize your sweat output.
  3. Compare to Common Measurements: Consider common measurements of sweat rates for reference. For example, a "little" sweating might correspond to a low sweat rate of around 500-700 ml/hr, while "a lot" might indicate a higher rate of 1,000 ml/hr or more.

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