Hey there,

Did you know higher-sodium hydration can restore post-exercise hydration to ~70% within 30 minutes, versus ~50% with just water/low sodium?

That’s the difference between “I drank” and “I actually rehydrated.” Sodium improves fluid retention and reduces urine output, which is why a higher-sodium drink can help athletes completely rehydrate in as little as ~45 minutes.

And it matters because most athletes start behind. Research shows up to 56% of professional and 70% of collegiate athletes arrive to training dehydrated.

After 15 years monitoring athlete hydration status, I can confirm: this is extremely common, and it costs performance.

Here’s the simple timing framework the science supports:

BEFORE TRAINING (2–4 hours out)

Drink 5–10 ml per kg bodyweight.
Top up with 200–300 ml in the final 20 minutes.
Example: an 80 kg athlete = ~400–800 ml with breakfast, then a final top-up before you go.

DURING TRAINING

Ideally you know your sweat rate and personalise intake. If not: 200–300 ml every 10–20 minutes.
Losing just 2–3% of body weight through sweat is enough to impair performance, increase perceived effort, and slow you down.

AFTER (within 2 hours)

Replace 150% of weight lost.
Lost 1 kg? Drink 1.5 L.
Adding sodium (drink, supplement, or food) helps retain fluid and reduces losses to optimise rehydration.

So what does sodium actually do?

It changes what happens after you drink:

You retain ~36% more fluid
You produce up to 60% less urine
You restore hydration faster (~70% in 30 minutes vs ~50%)

All of our Daily Hydration products contain 500mg of Sodium, ideal for pre, during or post workout to ensure that your hydration is locked in and your performance is maximised.

It is a daily thing, so your best option is to stay subscribed and take at least every training day.

Get Started Here

If you want to read more on the effects of hydration on athletic performance + some hydration strategies. Check them out in our article on the topic.

Matt

Head of Nutrition

usecadence.com

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Do you know how to hydrate?