If you’re reading this, chances are, you already know just how much water we lose each day – even just by existing. Breathing, sweating, urinating, and even digesting food all chip away at our hydration levels. On average, a person can lose around:

• 0.5 to 1 litre of water just through breathing and skin evaporation

• 1 to 2 litres through urine
  0.2 litres or more through other bodily functions

• And in hot weather or during physical activity, sweat loss can quickly add another 1 to 2 litres per hour

Now, imagine you’re an athlete: running, cycling, swimming. Or even just someone training hard in the gym or playing a sport in the sun. That water loss increases fast.
During intense exercise, athletes can lose anywhere from 1 to 3 litres of fluid per hour, primarily through sweat, and along with it, crucial electrolytes like sodium, potassium, and magnesium.

This is where your hydration strategy really matters. Not all fluids are created equal, and when it comes to replenishing lost electrolytes, many athletes turn to one of two things: hydration salts or sports drinks. But which one actually does the job better?

Are Hydration Salts and Sports Drinks Equal?

At first glance, hydration salts and sports drinks seem to be doing the same job, replacing what’s lost through sweat. But the reality is, they go about it in very different ways, and not all hydration methods are created equal.

Sports drinks (think those colourful bottles stacked on gym shelves) typically contain a mix of water, sugar, and electrolytes, mainly sodium and potassium. The idea is to rehydrate and refuel at the same time. But here’s the catch:

• Some brands contain up to 36g of sugar per bottle, that’s equivalent to nine teaspoons.

• While sugar can help with energy replenishment during long bouts of exercise, it’s not always necessary for shorter workouts or general rehydration.

• These drinks can also contain artificial flavours and colours, which aren’t always ideal if you’re looking for a cleaner option.

Hydration salts, on the other hand, are usually a more concentrated, low-calorie solution. They come in powder or tablet form and are added to water, giving you a quick hit of electrolytes without the sugar spike. Most formulas include:

• Sodium, which helps your body hold onto water

• Potassium, to support nerve and muscle function

• Magnesium, which plays a role in muscle recovery and energy production

• And sometimes zinc or chloride for additional balance

They're especially useful for athletes training in hot conditions, during long sessions, or for anyone needing to rehydrate fast without added sugar or calories.

When Should You Use an Electrolyte Replacement vs. Sports Drinks?

Hydration needs aren't one-size-fits-all. The type of fluid your body needs depends on what you’re doing, how long you're doing it, and how much you're sweating.

Here’s a simple way to break it down:

• Short workouts (under 60 minutes)
  For most low-to-moderate intensity sessions, plain water will usually do the job. You're unlikely to lose enough electrolytes in that time to need a full replenishment.
  
  

• Longer workouts (60–90 minutes)
  This is where hydration salts really start to shine. The longer you train, the more you sweat, and that means a bigger loss of sodium, potassium, and magnesium. Adding hydration salts to your water helps replace what’s lost and keeps your body balanced, without adding sugar or unnecessary calories.
  
  

• Endurance events or heavy sweat sessions (90 minutes+)
  Think marathon training, triathlons, or long matches in the heat. You need to stay ahead of dehydration and maintain energy. While sports drinks might seem like the obvious go-to, keep an eye on sugar content – it adds up fast. Hydration salts paired with a proper fuelling plan (like energy gels or snacks) can give you the same support, with better control over what you're putting into your body.

The goal is simple: give your body what it actually needs. In most cases, that’s electrolyte support without the sugar crash and that’s exactly what hydration salts deliver.

Signs of Dehydration and Electrolyte Imbalance

The tricky thing about dehydration is that it often creeps in before you even realise it’s happening. By the time you feel thirsty, you’re already mildly dehydrated, and if you’ve been sweating heavily, it’s not just water your body’s missing, but electrolytes too. The signs can be subtle at first: headaches, brain fog, or a general sense of fatigue that’s easy to brush off. But left unchecked, dehydration can lead to dizziness, muscle cramps, and even a rapid heartbeat as your body struggles to keep everything functioning. For athletes and active individuals, this can mean a noticeable drop in performance, slower recovery, reduced focus, and muscles that just don’t fire the way they should. That’s why an electrolyte replacement such as SALT! can be a game-changer: they don’t just quench your thirst, they help restore the critical minerals your body needs to stay in balance and perform at its best.

What to Look for in a Good Hydration Salt Formula

You’ve seen the electrolyte replacement market, you know it looks fairly saturated, but not all hydration salts are comparable and if you're relying on one to support your performance, recovery, or energy levels, it's worth choosing a formula that actually delivers. 

A quality hydration salt should contain a solid balance of key electrolytes like sodium, potassium, and magnesium, ideally in amounts that reflect what’s actually lost through sweat. SALT! was formulated with this in mind, combining 750mg of sodium, 300mg of potassium, 60mg of magnesium, and 50mg of calcium per sachet to help you properly rehydrate after intense runs, training, long flights, or even a heavy night out. 

It’s naturally flavoured, contains just 2 calories per serving, and is free from sugar, artificial colours, and unnecessary fillers, so it tastes refreshing and goes down easily. Some formulas also include extras like zinc or B-vitamins, but when it comes to the essentials, SALT! has everything you need, without the stuff you don’t.

The Bottom Line

Staying properly hydrated isn’t just about drinking more water, it’s about giving your body what it actually needs, especially when you’re sweating, training hard, or recovering from a long day. 

While sports drinks have their place, hydration salts offer a cleaner, more effective way to replenish lost electrolytes without the sugar crash. SALT! was designed with athletes, adventurers, and everyday life in mind, delivering the key minerals your body loses through sweat, in a simple, naturally flavoured sachet.

Whether you’re on the keto train, jetting off somewhere new, or pushing your limits in the gym or on track, SALT! helps you feel better, recover faster, and stay balanced.