Sport, fitness, and nutrition are full of passing trends. One minute, something’s everywhere, and the next, it’s been swapped out for the latest shiny thing some influencer or Z-lister is shouting about.

But hydration salts are a different story. They arrived, and they’ve stayed. For good reason. Hydration salts, perhaps more commonly known as electrolytes, play a much bigger role than just quenching post-workout thirst.

Our bodies rely on a steady flow of electrical signals to function, and that’s where electrolytes come in. These minerals (think sodium, potassium, magnesium, and calcium) carry an electric charge and help power everything from muscle contractions to nerve responses and fluid balance.

When we sweat, get sick, or simply don’t get enough from our diet, those essential electrolytes can dip, and that’s when things like dehydration, fatigue, and muscle cramps can start to creep in. That’s why supplementing with electrolytes isn’t just a trend; for many people, it’s a genuinely smart move.

Why Are Hydration Salts Important?

Hydration salts play a crucial role in keeping the body balanced and functioning properly. These salts contain key electrolytes like sodium, potassium, magnesium, and calcium, minerals that dissolve in water and help regulate fluid levels inside and outside our cells.

As hydration supplements, they support essential processes such as nerve signalling, muscle contraction, and cellular hydration. When electrolyte levels drop, whether through sweating, illness, or a poor diet, it can affect everything from energy levels to focus and recovery.

Each mineral contributes something unique. Magnesium helps with muscle control and supports bone health, while calcium is involved in hormone release and enzyme activity. Together, they help the body absorb water more efficiently, maintain fluid balance, and keep things running smoothly from head to toe.

How Often Should You Consume Electrolyte Supplements?

While it's true that a balanced diet and regular water intake contribute to hydration, they don’t always go far enough, especially when you’re losing fluids through sweat, heat, travel, or illness. That’s where hydration salts come in.

For the average person, using hydration supplements occasionally can make a real difference to how you feel.  During busy days when you forget to drink enough water, after a night out, when you're feeling run down, or just trying to stay on top of your energy levels and focus. Even mild dehydration can affect your mood, concentration, and physical performance, often without you realising it.

For athletes, proper hydration is even more important.   Intense training, long sessions, or working out in the heat can deplete electrolytes fast, and water alone won’t cut it. In these cases, supplementing daily with hydration salts helps maintain fluid balance, support recovery, and keep your performance consistent. Athletes benefit from taking them before, during, and after training or competition, depending on the intensity.

Ultimately, how often you take hydration salts depends on your lifestyle, activity level, and how much you sweat, but if you're pushing your body, they’re more than just a nice-to-have.

When to take Hydration Salts

There’s no one-size-fits-all answer, but your hydration schedule should follow your exercise schedule.  There are some clear moments when hydration salts can make a big difference. Think of them as your go-to hydration supplement any time fluid loss, fatigue, or dehydration starts creeping in.

Here’s when to reach for them:

1. First thing in the morning

Overnight, your body loses fluids through breathing and bathroom trips, so starting your day with hydration salts has been proven to increase brain activity, feel sharper, and reduce fatigue.

2. During exercise 

When you sweat, you lose more than just water, you lose vital electrolytes too. Once your workout passes the one-hour mark (or sooner if you're sweating heavily), hydration salts can help replace what’s lost and keep your performance steady.

3. Before exercise 

Pre-loading electrolytes will make everything easier.  Depending on your hydration levels, you may even need to do this for something as short as a 30-minute session.  When we work with athletes, the difference between coming in fully hydrated and dehydrated can be night and day. 

4. After exercise 

This is all about recovery. Having drained your reserves, you will feel a lot better if you start preparing your body for your next session as soon as you stop exercising.  You will also feel better, with reduced mental fog for work, life and play if you get your SALT! in earlier, rather than waiting.  

5. While travelling

Aeroplanes, altitude, and unfamiliar routines all contribute to dehydration. Whether it’s a long-haul flight or exploring a hot destination, topping up with hydration salts can help prevent jet lag and that sluggish, dried-out feeling on arrival.

6. After drinking alcohol

Alcohol is a diuretic, which means it causes fluid loss. Rehydrating with water helps, but adding hydration salts is even better. Take them before bed or the next morning to combat the classic hangover symptoms.

7. After sauna sessions or heat exposure

Treat saunas like exercise sessions.  If you’ve been sweating it out in a sauna or spending time in high heat, hydration salts will be depleted, so make sure you top up your electrolytes before, during or after. The same applies if you work outdoors or live in a hot climate where sweat loss is a daily thing.

Whenever you know you’re at risk of dehydration, timing is everything. Sip hydration salts mixed with water before, during, or after your activity,  just as you would with your regular water intake.

Need a go-to hydration supplement?

 Try our Electrolytes for Athletes, a refreshing, fast-acting way to replenish salts and support your body when it matters most.

Hydration Supplements Before or After A Workout?

The short answer? Both can be beneficial, it just depends on your routine, how much you sweat, and your overall hydration levels.

Taking hydration salts before a workout can help maintain fluid balance right from the start. This is especially important for endurance training or any prolonged activity, where you’re likely to lose a significant amount of electrolytes through sweat. Starting off properly hydrated can help prevent muscle cramps, support energy levels, and keep you performing at your best.

But don’t skip them afterwards, either. Post-exercise is when your body needs to recover and rebalance. During intense or extended sessions, you lose not just water but key minerals like sodium, potassium, and magnesium, all essential for nerve function, muscle recovery, and reducing fatigue. Replenishing with a hydration supplement after your workout helps restore those lost electrolytes and speeds up recovery.

Crucial Signs You Need to Take Hydration Supplements

Not sure if you need an electrolyte supplement? Here are a few signs your body might be trying to tell you something.

1. Your sweat says a lot
Everyone sweats differently, and we don’t all lose electrolytes at the same rate. If your sweat tends to be heavier or saltier, you’re likely losing more sodium than average. A telltale sign is the appearance of white marks on your skin or clothing after exercise, or if sweat stings your eyes. One study found that around 20% of marathon runners need to be especially careful about their electrolyte intake, so if you're an endurance athlete, this one’s worth paying attention to.

2. You’re dehydrated — and water isn’t cutting it
Electrolytes don’t replace water, but they do help your body absorb and use it properly. If you’ve been sweating a lot, been unwell, or are just feeling run down, water alone might not be enough. Still feeling thirsty or fatigued after rehydrating? That could be a sign you’re low on electrolytes.

3. You’re getting muscle cramps or spasms
Muscle cramps, twitches, or weakness can often point to an electrolyte imbalance, especially when you’re pushing your body hard. Electrolytes help muscles contract and relax properly, so when those levels dip, your muscles tend to protest.

4. You feel low on energy or out of sorts
Minerals like potassium and magnesium help convert food into energy and keep your nervous system ticking. When your electrolyte levels are off, it can affect everything from stamina to mental clarity. Low mood, fatigue, or that general ‘can’t be bothered’ feeling might be more than just a bad day, it could be a sign you need to top up.

5. Other signs to watch for
Electrolyte imbalances don’t always show up in the same way for everyone. Some other possible symptoms include:

• Headaches or feeling irritable
  

• Bloating or digestive discomfort
  

• Irregular or fast heart rate
  

• Confusion or difficulty concentrating
  

• Tingling or numbness in fingers or toes
  
  

If any of this sounds familiar and water alone isn’t doing the trick, it might be time to upgrade your routine. Try Salt’s hydration salts, a clean, effective way to rebalance fast and feel your best, day in and day out.

If you have any medical concerns or queries, we encourage you to speak to your healthcare practitioner for advice first.