How to Hydrate Effectively with Electrolytes

Organika Santé

April 3, 2025

Now that you know the importance of electrolytes for hydration and performance, let’s talk about using them to stay at your best. Here’s how to optimize hydration around workouts:

1. Pre-Exercise Hydration

Start hydrating well before you exercise. Experts recommend 5-7 ml of fluid per kg of body weight at least four hours before a workout (Tambalis, 2022). If you weigh 70 kg (154 lbs), this translates to 350-490 ml of water. Hydrating early ensures balanced electrolyte levels as you start exercising. Electrolytes Endurance is the perfect pre-workout supplement. Hydrating you with essential electrolytes while also providing Beta-Alanine for delay of muscle fatigue, and L-Carnitine for muscle building and increased fat burning. These supplements together enhance performance, increase energy and support your body throughout your workout.

2. During Exercise

For workouts under an hour, water alone may be sufficient. But for longer or more intense workouts, especially in hot conditions, it’s crucial to replace lost electrolytes to avoid dehydration and dips in performance. For sessions over an hour, drinks with sodium, potassium, and carbohydrates can keep energy steady and reduce cramps (Tambalis, 2022). Take your workouts to the next level and increase your overall performance with Electrolytes Energy. Infused with all-natural caffeine from Yerba Mate for a clean boost of energy, creatine for increased muscle power, and essential electrolytes to keep you hydrated.

3. Post-Exercise Recovery

After an intense workout, aim to keep your fluid loss below 2% of your body mass. For example, if you weigh 70 kg, try to limit weight loss to 1.4 kg (3 lbs) or less. Rehydrating with drinks that include sodium chloride, potassium, magnesium, and calcium aids in muscle recovery and energy restoration. Organika's Electrolytes Recovery is the perfect blend of post-workout supplements for your muscles after bouts of intense exercise, sport or strength training. You get a blend of electrolytes to support hydration, BCAAs for protein synthesis, L-Glutamine for decreased muscle soreness and recovery, as well as Enhanced Collagen™ to support your joints and bones.

Electrolyte-rich supplements can help you recover effectively, leaving you ready for your next workout. At Organika, we believe in simple, accessible wellness for everyone—so stay hydrated, stay balanced, and enjoy the journey!