Altitude training studios like Air Locker have brought mountain-style training to Australian cities. You train in a room with a reduced oxygen level, which makes boxing, functional circuits, weights and cardio feel a lot harder than usual. It's a fun and challenging way to train, and like any tough session, how you prepare and recover makes a big difference. Hydration is a big part of that.
What is simulated altitude training?
At sea level, the air we breathe is around 21% oxygen. Simulated altitude studios lower the oxygen level in the room, often to around 14 to 15%, which is similar to being high in the mountains. The air isn't thinner in pressure like a real mountain, but the lower oxygen concentration means your body works harder for the same effort.
Why hydration matters at altitude
- You work harder. The same workout feels more intense, so you tend to sweat more.
- You breathe faster. Heavier breathing means you lose a little extra fluid through your breath.
- Classes are intense. Short, hard intervals leave little time to drink during the session.
When you sweat, you lose water and electrolytes, mainly sodium. Drinking only large amounts of plain water after a big sweat isn't the whole picture. Replacing sodium along with fluid helps your body hold onto what you drink.
Before your altitude session
- Start hydrated. Sip water through the day so you don't arrive behind.
- Add electrolytes. A no added sugar drink with electrolytes in the hour before class gives you a head start on sodium.
- Eat something light an hour or two before so you have energy.
During the class
Use any breaks for a few sips of water. Listen to your body and your coach. If you feel dizzy, unwell or overly breathless, ease off and let staff know.
After the class
Rehydrate with fluid and sodium. A drink with electrolytes straight after class, then water and a proper meal, is an easy routine to follow. For more on timing, read the best time to drink electrolytes.
Electrolytes 101
Electrolytes are minerals like sodium, potassium, magnesium and calcium that carry an electric charge. They help your body manage fluid balance and support normal muscle and nerve function. Sodium is the one you lose most in sweat, which is why it's the key electrolyte to look for on a label. Learn more about why salt matters for hydration and electrolytes vs water.
What to look for in a training drink
- Sodium on the label
- Low or no added sugar
- Nothing artificial if you prefer natural
- Ready to drink so it's easy to grab after class
Compare options in our guide to the best electrolyte drinks in Australia.
Where Uthrive fits
Uthrive is a lightly sparkling natural hydration drink with certified organic Lake Deborah salt from Western Australia and real fruit, with no added sugar and nothing artificial. Choose Passionfruit, Orange or Pineapple.
Run a gym or training studio? Apply for a wholesale account to stock Uthrive.
FAQ
Do you need more water for altitude training?
Altitude sessions are intense and sweaty, so plan to drink before and after, and include electrolytes as well as water.
Should I drink electrolytes before an altitude class?
A no added sugar drink with electrolytes in the hour before class is an easy way to start with your sodium topped up.
Is water enough after altitude training?
After a big sweat, adding sodium with your fluid helps your body hold onto what you drink. A drink with electrolytes or a salty meal with water both work.
What oxygen level is used in altitude studios?
Many simulated altitude studios train at around 14 to 15% oxygen, compared with about 21% at sea level.
This article is general information, not medical advice. If you have a health condition, talk to your doctor before starting altitude training.