Sweat Smart

Many studies suggest that most people are chronically underhydrated—with research indicating nearly half of adults drink fewer than 4 cups of plain water daily. Hydration recommendations vary based on many factors including sex, age, body mass, diet, and activity level. To get a rough estimate of your pre-workout fluid requirements, check out our calculator.

As the weather gets warmer or your workouts in the studio get sweatier, hydration is about more than just drinking water. Electrolytes like sodium, potassium, magnesium, and calcium help regulate muscle function, nerve signals, and fluid balance. While sports drinks are an option and may be helpful during intense or long activity, many foods are excellent natural sources of electrolytes and can support hydration just as effectively.

Incorporating a variety of the following foods into your meals can help you stay hydrated, support muscle recovery, and maintain energy during warmer months or intense training sessions:

• Potassium: Avocados, sweet potatoes, spinach, and bananas.
• Sodium: Look for salty foods that contain other health benefits, such as a mineral-rich Celtic or Himalayan salt, broth-based soups, cheese, and pickled or brined vegetables.
• Magnesium: Nuts, seeds, leafy greens, and whole grains.
• Calcium: Dairy milk, yogurt, and cruciferous vegetables

For shorter workouts, water is usually enough. But for longer sessions, intense training, or hot conditions, adding an electrolyte drink can help replace what you will lose and keep your body performing at its best. REMEMBER: You cannot effectively replace the fluid in your body during a workout – be sure to get adequate hydration about 4 hours prior to activity or as soon as possible.

When choosing a sports drink, it’s important to consider the average electrolyte composition of the sweat your body will lose:

• 800–1000 mg/L Sodium – the most crucial electrolyte lost in sweat that helps your body retain and absorb fluids
• 200 mg/L Potassium – supports muscle function and nerve signaling
• 10–30 mg/L Magnesium – helps muscles relax and may reduce cramping
• 10–40 mg/L Calcium – plays a role in muscle contraction and nerve communication

When choosing an electrolyte drink, consider the ratio of sodium to potassium, since sodium is the primary electrolyte lost in sweat. For most workouts, a drink with roughly a 3:1 sodium-to-potassium ratio can support effective hydration, along with a 6-8% carbohydrate concentration for better fluid absorption.

Hydration is one of the simplest ways to support your performance. As workouts heat up, make it a habit to drink water consistently, eat hydration-supporting foods, and add electrolytes when your training demands it. A well-hydrated body moves better, recovers faster, and helps you show up stronger for every workout!