Hydrate in three stages: pre-hydrate a couple of hours before exercise, sip fluids during your workout (especially past about 60 minutes), and replace fluids and electrolytes afterward based on how much you sweat. Here's what that looks like in practice.
Before: start hydrated
Sports medicine guidance generally recommends drinking fluids in the hours before exercise rather than trying to hydrate all at once right beforehand. A scoop of HYDRATE! with water 1–2 hours before a workout is a simple way to start well-hydrated.
During: match your sweat rate
For workouts under about 45–60 minutes, water is often sufficient for most people. For longer or more intense sessions, or in hot conditions, electrolytes become more relevant since you're losing sodium and potassium along with fluid the whole time.
After: replace what you lost
Post-workout is when many people reach for a sports drink — often one loaded with sugar. Replacing electrolytes without added sugar can support recovery without the extra calories.
How HYDRATE! fits into training
HYDRATE!™ is sugar-free and caffeine-free, with sodium, potassium, magnesium, calcium, and a B-vitamin complex in every scoop — mix one scoop with 16–24oz of cold water at any of these three stages.