Level Up Your Fitness Hydration

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Level Up Your Fitness Hydration

True or false? – Hydration means having enough water.

Believe it or not, water often isn’t enough to replenish what you’ve lost while working out. It’s only one player in the fitness hydration equation. Electrolytes are key in helping you rehydrate and refuel so you can feel your best. Substances that have a natural positive or negative electrical charge when dissolved in water, electrolytes help your body do things like regulate chemical reactions and maintain the balance between fluids inside and outside your cells. Electrolytes can become a game changer in your fitness hydration. Hydration is a key component to quality of sleep, overall mood, joint mobility, preventing infection, and so much more.

Here are a few basics on staying hydrated while exercising:

Pre-Exercise Hydration

  • What to take: Electrolytes or water
  • How much: 15-20 oz
  • When to take it: 1-2 hours before exercise

When you hydrate before exercise, you’re giving your body the fuel it needs to perform at its best. This allows the fluid to get to all areas of your body so you are ready to go when exercise starts. Drinking too much liquid right before you workout can make your stomach feel uneasy, so it’s best to drink up with plenty of time before you start your workout

During Exercise

  • What to take: Electrolytes or water
  • How much: 4-6 ounces every 15-20 minutes of activity
  • When to take it: Every 15 - 20 minutes of activity

Staying hydrated during your workout increases energy, improves recovery, and aids in mental clarity – all of which can have a significant impact on performance and injury prevention. When we exercise, we tend to sweat, and when we sweat, we lose nutrients like sodium, potassium and chloride that our body needs. Depending on your exertion level during your workout and how much you sweat can increase or decrease the amount of electrolytes or water you need. Thirst is also the greatest indicator of hydration, so if you’re thirsty, drink up!

Level Up Your Fitness Hydration 1


  • What to take: Electrolytes and water
  • How much: 16 - 24 ounces

After your workout, focus on rehydrating to replace those electrolytes lost in sweat. Aim to take in 16-24 ounces of water and electrolyte water after your workout.

What electrolytes are best for you?

This depends on the type of electrolytes you need, what form you want to take them in, recommended dosage, and how much you want to spend. One of our favorites at Virtual Running Club is Gnarly Hydrate. Gnarly is an electrolyte powder loaded with electrolytes and B vitamins, and is low on sugar.

Because their products come in creative flavors – such as Orange Pineapple, Raspberry, and Ruby Red Grapefruit – we were able to get creative and concoct a few fun hydration recipes.

Check out the recipes here.

hydration popsicles


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