Hey there,

If you train hard, you've probably felt it: that mid-session drop-off, the pounding head after a long run, the random calf cramp that comes out of nowhere.

Why hydration matters more than you think

Water makes up roughly 60% of your body and is involved in almost every physiological process, from regulating temperature, transporting nutrients, and supporting brain function. Losing just 2% of your body weight through sweat (about 3.5 lbs for an 175 lb person) is enough to measurably impair both physical and cognitive performance.

The consequences of dehydration are well documented: heart rate climbs, endurance and strength decline, perceived effort increases, reaction times slow, cortisol peaks and testosterone plummets.

Water is not always enough

Sweat is 99% water. But the other 1% should not be overlooked. The Beverage Hydration Index found that sodium contributed to hydration more than any other ingredient tested. Helping the body hold onto more of what you drink rather than losing it to urine output. It's one of the clearest reasons sports and hydration science treats sodium as a core part of a rehydration strategy, not an optional extra.

What electrolytes actually do

Sodium: supports fluid absorption and retention, and stimulates thirst so you naturally drink more of what you need.
Potassium: works alongside sodium to regulate fluid balance inside your cells, supporting nerve and muscle function.
Magnesium: involved in 300+ enzymatic reactions, including energy production, and helps draw water into cells.

Together, they're central to supporting hydration at a cellular level, preventing cramps, maintaining endurance, and keeping recovery on track.

How to use electrolytes

Morning: you wake up mildly dehydrated after hours without fluid. Coffee isn’t the solution.
Around training: 30 minutes before, during, or immediately after to offset sweat losses.
Before bed: a lower dose supports overnight fluid retention and reduces night time urination and sleep disruption.

That's exactly why we built three formulas instead of one.

The Cadence Hydration System

Daily Hydration: our core electrolyte blend for everyday hydration and training, any time you need it
Energy Hydration: the same core blend plus caffeine and L-theanine in an evidence-based ratio, for focus and alertness pre-training
Sleep Hydration: a lighter overnight electrolyte blend paired with natural sleep-support ingredients, for better fluid retention and recovery while you rest

Why 500mg of Sodium?

A lot of electrolyte brands lead with as much sodium as possible. We didn't.

Our Daily & Energy Hydration Sachets are formulated with an evidence-based dose of 500 mg of sodium per serving. Enough to meaningfully improve fluid retention and rehydration, without overshooting what the research actually supports. Existing sports nutrition research recommends 300-600 mg of sodium per hour. More sodium is not always necessary and not automatically better.

Hope you found this useful!

Matt

Head of Nutrition

usecadence.com

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