Introduction
Hydration is one of the most fundamental aspects of sports performance. Even small losses in body water can impair strength, endurance, and cognitive function. Dehydration of just 2% of body weight reduces aerobic performance and increases the risk of heat-related illness (Sawka et al., 2007). In this article, we examine the science behind hydration, the role of electrolytes, and how athletes can optimize fluid balance with strategies — including LAYR’D Electrolytes — to maintain peak performance.
Why hydration matters
The human body is about 60% water. Water regulates temperature, transports nutrients, removes waste, and enables muscle contractions. During exercise, sweat losses can range from 0.5–2.0 liters per hour, depending on intensity, temperature, and individual sweat rates (Cheuvront & Kenefick, 2014).
As sweat contains electrolytes, particularly sodium, losing too much without replacement leads to dehydration and impaired performance. Maintaining hydration preserves plasma volume, regulates cardiovascular function, and improves endurance capacity.
The role of electrolytes
Electrolytes — sodium, potassium, magnesium, calcium, and chloride — are essential for fluid balance and muscle function. Sodium is the most critical, as it regulates fluid retention and prevents hyponatremia (dangerously low sodium levels).
Research shows that adding sodium to fluids enhances water absorption and retention compared to plain water (Shirreffs & Maughan, 1998). Athletes who only replace fluid with water risk diluting blood sodium, especially in long events. This is why electrolyte drinks outperform plain water in endurance performance and recovery.
Hydration and performance
Dehydration impairs performance by reducing plasma volume, increasing heart rate, and raising perceived exertion (González-Alonso et al., 1997). At just 2% body mass loss, endurance declines; at 3–5%, strength and power drop significantly. Cognitive performance — focus, reaction time, and decision-making — is also negatively affected (Lieberman, 2007).
Hydration before, during, and after training is therefore crucial to maintain both physical and mental performance.
Practical hydration strategies
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Before exercise: Drink 500 ml of fluid 2–3 hours before activity, with added sodium if sweat losses are expected.
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During exercise: Consume 400–800 ml of fluid per hour, adjusted for sweat rate. Include electrolytes to replace sodium and potassium losses.
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After exercise: Rehydrate with 150% of fluids lost, ideally including sodium to promote fluid retention (Sawka et al., 2007).
Sweat rate can be estimated by weighing yourself before and after training. A 1 kg loss equals ~1 liter of fluid loss. Heavy sweaters or athletes in hot climates often need higher sodium replacement.
Supplements to support hydration
LAYR’D Electrolytes provide an optimal balance of sodium, potassium, and magnesium to restore hydration and support muscle function. Taken pre-training, they help start exercise in a hydrated state. During training, they sustain performance, and after, they accelerate recovery by restoring lost minerals.
Combining electrolytes with LAYR’D Whey Protein post-training supports both rehydration and muscle repair. For endurance athletes, stacking electrolytes with LAYR’D Creatine can also improve cellular hydration and long-term performance.
Myths and misconceptions
A common myth is that plain water is always enough. In reality, for sessions longer than 60 minutes, especially in heat, electrolytes are essential to maintain sodium balance and performance.
Another misconception is that “more water is better.” Overhydration without electrolytes can cause hyponatremia, which is dangerous and reduces performance (Hew-Butler et al., 2015).
Example daily routine
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Morning training: 1 serving of LAYR’D Electrolytes with 500 ml water before exercise.
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During long run or workout: 500–700 ml water with electrolytes per hour.
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Post-training: LAYR’D Whey Protein shake + LAYR’D Electrolytes to support recovery.
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Evening: Balanced meal with fluids and vegetables to complete hydration.
Why choose LAYR’D Electrolytes
Hydration is more than drinking water. It’s about restoring balance. LAYR’D Electrolytes deliver sodium, potassium, and magnesium in the right ratios to keep muscles contracting, energy levels high, and performance steady. Designed for athletes who demand more than average hydration, they complete the recovery system alongside LAYR’D Whey, Creatine, and Ashwagandha.