Hydrate smarter, perform better

Ever hit a wall on a long run? That moment when your heart pounds, your legs feel like lead, and your pace just vanishes? Surprisingly, losing as little as 2% of your body weight in fluid can trigger this performance crash.

But here’s the thing: chugging plain water isn’t always the answer. To truly conquer your endurance goals, you need a strategic mix of fluids and electrolytes. This powerful combo is key to:

• Keeping you cool: Proper hydration helps your body sweat efficiently, regulating your core temperature.
• Powering your muscles: Essential electrolytes like sodium and potassium are the spark plugs for every muscle contraction.
• Fuelling your effort: Good hydration ensures steady blood flow to your gut, helping you absorb those vital carbs and fluids.

Get it wrong, and your body can’t cool itself effectively, leading to that dreaded overheating.

Don’t worry, we’ve got you covered! This blog unpacks a simple, 3-step playbook, grounded in the latest research, to help you build your personalised hydration strategy. 

Plus, we’ll show you exactly how SiS HYDRO+ can be your secret weapon.

Unlock Your Potential: Why Smart Hydration is More Than Just Water

You might think hydration is just about drinking water, but for endurance athletes like you, it’s a game-changer. Here’s why getting your fluid and electrolyte balance right is crucial:

• Sustained Performance: Even slight dehydration (losing just 2% of your body weight!) can make your heart work harder, reduce blood flow to your muscles, and cause you to burn through your precious glycogen stores (your body’s quick energy fuel) much faster.
• Beat the Heat: Think of sweat as your personal cooling system. Less fluid means less sweat, and that can send your core temperature soaring, especially on tough workouts.
• Crucial Electrolyte Power: Electrolytes are minerals like sodium, potassium, calcium, and magnesium. If these run low, you can expect your power to dip and those dreaded cramps to appear. (We’re talking about the tiny-but-mighty minerals that keep your muscles firing correctly!)
• Smooth Digestion & Fueling: Proper hydration keeps blood flowing to your digestive system, which is vital for absorbing the carbohydrates that fuel your performance.

The “Too Much Water” Trap: A Word on Hyponatremia 

It’s not just about too little fluid; too much plain water can also be a problem. Drinking excessive amounts of water without electrolytes can dilute your blood’s sodium levels. 

This can lead to a dangerous condition called hyponatremia (basically, critically low sodium in your blood), a risk highlighted by research (Hoffman et al., 2012). This is exactly why you need an electrolyte strategy, not just a water-drinking schedule.

Your Personalised 3-Step Hydration Playbook

Ready to dial in your hydration? Follow these three simple steps, based on practical science, to create a plan that works for you.

STEP 1: Know Your Sweat Rate – It’s Easier Than You Think!

Understanding how much fluid you personally lose is the starting point. Here’s how to find out:

1. Weigh In: Hop on the scale (with minimal clothing) right before a typical 60-minute run.
2. Run & Record: Go for your run. Keep track of any fluids you drink during it (in liters or milliliters).
3. Weigh Out: After your run, towel off any excess sweat, and weigh yourself again in the same minimal clothing.
4. Calculate Your Rate:
   • Sweat Loss (L/hr) = (Weight Lost in kg + Fluid Drank in L) / Duration of Exercise in hours.
   • Example: If you lost 0.5 kg and drank 0.5 L in 1 hour, your sweat rate is (0.5 kg + 0.5 L) / 1 hr = 1 L/hr.

Pro Tip: Do this a few times in different weather conditions (cool, warm, hot) to understand your personal sweat range.

What are good fluid-loss targets?

• Race Day: Aim to finish having lost less than 2% of your starting body weight.
• Long, Steady Training: Losing up to ~4% body weight can be acceptable and might even help your body adapt over time.

STEP 2: Strategize Your Fluid & Electrolyte Intake

You don’t need to replace every single drop you sweat out during exercise. In fact, your gut can generally only absorb about 400–800 ml of fluid per hour, as research indicates (Millard-Stafford, 2015). 

Aim to replace 50–75% of your sweat losses during your activity.

Here’s a simple guide to help you match your needs:

Export to Sheets

†These are practical guidelines; individual needs may vary.

Why SiS HYDRO+ is Your Go-To Hydration Partner: It’s designed specifically for athletes like you:

• Optimised Electrolytes: Delivers approximately 350 mg of sodium plus other key minerals in every 500 ml serving, hitting that sweet spot for electrolyte replacement.
• Virtually Calorie-Free: Makes it super easy to pair with your existing SiS GO Isotonic Gels or other food choices without overloading on calories.
• Fast & Easy: Dissolves quickly and is designed to be gentle on your stomach – no fizzy discomfort.

For Heavy Sweaters: If you know you lose a lot of salt (e.g., salty sweat stains on your gear, or if your sweat rate is high and you lose >1000 mg sodium per hour), consider using 1½–2 SiS HYDRO+ sticks per 500 ml.

STEP 3: Listen to Your Body – Monitor & Adjust

Your plan isn’t set in stone. Use these cues to fine-tune:

• Thirst is a Guide (But Not the Only One): While listening to your thirst is important, in extreme heat or during intense efforts, consider setting a reminder to sip every 15-20 minutes.
• Gut Check: Feeling a sloshing stomach? Your sips might be too big, or you might be drinking too frequently. Try smaller, more regular sips, but don’t skimp on the electrolytes.
• Post-Run Clues: Weigh yourself after runs. Aim to replenish any remaining fluid deficit gradually. Clear, pale urine is usually a good sign of hydration.

Avoid These 4 Common Hydration Pitfalls!

Even experienced athletes can slip up. Here are some common hydration mistakes and how you can easily fix them:

Your Hydration Action Plan: Get Started Today!

Feeling empowered to take control of your hydration? Here’s your simple checklist to put this all into practice:

1. This Week’s Mission: Conduct your first sweat rate test on a typical run.
2. Build Your Bottle Strategy: Based on your results, plan how much fluid and how many SiS HYDRO+ sticks (remember, ≈350 mg sodium per 500ml) you’ll need for different sessions.
3. Practice Makes Perfect: Always test your full hydration and fueling plan (including SiS HYDRO+) during training – never leave it for race day!
4. Be Adaptable: Remember to adjust your plan based on the weather (heat and humidity), how long you’re exercising, and whether you’re a particularly “salty sweater.”

Ready to dial in your hydration and feel the difference? Grab your SiS HYDRO+ supply, perform that 60-minute sweat test, and start building your personalised plan. 

Key Takeaways: Hydrate Smarter, Perform Better

• Small Deficits, Big Impact: Losing just 2% of your body weight through sweat can significantly slow you down. But remember, overdoing it with plain water can also be detrimental.
• The Winning Formula: Aim to replace 50–75% of your sweat losses during exercise, ensuring you get around 350 mg of sodium per 500 ml of fluid.
• Your Smart Solution: SiS HYDRO+ is expertly formulated to deliver those crucial electrolytes with virtually no calories, making it the perfect partner for your gels and food.