Hydration 101

Every session you push through, you lose more than just water. Sweat is how your body keeps cool, and it carries minerals out with it. Replace the water but not the minerals and you can end up watered down rather than genuinely rehydrated.

What you actually lose in sweat

Sweat is mostly water, but it's salty for a reason. The biggest loss is sodium, with smaller amounts of potassium, magnesium and chloride. The harder and hotter you train, the more you lose, and some people are simply saltier sweaters than others.

Why water alone falls short

Plain water rehydrates you up to a point, but drinking a lot of it without replacing minerals can dilute what's already in your system. Electrolytes, sodium especially, help your body hold onto the fluid you drink instead of it passing straight through.

What good hydration does for you

Fluid and electrolytes work together to keep your body running the way it should. They support normal muscle and nerve function, help regulate body temperature, and keep your blood volume up so everything moves where it needs to. Get it right and you feel it: steadier energy and fewer flat patches late in a session.

How to stay on top of it

Start a session already topped up, not playing catch-up. For anything long, sweaty or hot, add electrolytes, not just water. Match your intake to your output, a bigger sweat loss means more to replace. Replace what you lose, not just what you drink.

That's the thinking behind HIIT: a full electrolyte profile, dosed for people who actually sweat, in one sachet you mix and go.