You have got electrolytes in the fridge. Now the question: when should you actually drink them? The honest answer is that timing depends on what your day looks like. Here is a simple guide to the moments when electrolytes make the most sense.
First, the basics
Electrolytes are minerals like sodium and potassium that your body uses to manage fluid. You lose them mainly through sweat. On a normal day with regular meals, food covers most of your needs and water does the rest. Electrolytes earn their place when you sweat more than usual. If you are new to this, read electrolytes vs water first.
1. After training (the most useful time for most people)
For most gym, Pilates, running and HYROX sessions, after training is the sweet spot. You have sweated, and a drink with electrolytes alongside water helps replace the sodium and potassium you lost. It also tastes a lot better than another warm bottle of water, which means you actually drink enough. Our post-training hydration habits cover this in more detail.
2. Before training (when it is hot or early)
If you train early in the morning or in the heat, it can help to start topped up. A glass of water, or a light drink with electrolytes, in the hour or so before you start is enough. Avoid drinking a huge volume right before a session, especially for core heavy classes like Pilates.
3. During long or hot sessions
For sessions under an hour in mild conditions, water is usually fine. For longer, hotter sessions, races or big days outdoors, sipping electrolytes along the way is worth considering. Very long events may also need carbohydrate for fuel, so plan your race nutrition separately. Check out our HYROX race guide if you have an event coming up.
4. On hot days and long shifts
If you work outdoors or on long shifts, steady sips through the day work better than one big drink at the end. Keep water close and add a drink with electrolytes at breaks when you have been sweating. More tips in electrolytes in hot weather.
5. After the sauna or ice bath
Sauna sessions can make you sweat a lot in a short time. A drink with electrolytes afterwards is a simple habit. Read about hydration after an ice bath.
6. After a big night
Plenty of people reach for electrolytes the morning after. They will not cure a hangover, but if you are low on fluid, rehydrating with water, electrolytes and a decent breakfast is sensible. We explain the honest facts in electrolyte drinks and hangovers.
7. Travel days
Planes are dry and airports make it easy to forget to drink. A drink before you board and steady sips through the flight help. See our tips for staying hydrated on a plane.
Is there a wrong time?
For most healthy adults, there is no strictly wrong time. The main thing is to match electrolytes to your sweat. If you are sitting at a desk in air conditioning all day, water is usually all you need. If you have a medical condition or have been told to watch your sodium intake, check with your doctor before adding electrolytes to your routine.
Make it easy
The best hydration habit is one that fits your day. Keeping a few cold cans in the fridge, the gym bag or the studio makes it simple. Uthrive is a lightly sparkling natural hydration drink, made with organic Lake Deborah salt and real fruit, with no added sugar. Hydrated by Nature.
Shop the Mixed Box or Passionfruit, or compare formats in electrolyte powder vs ready to drink.
FAQ
Should I drink electrolytes in the morning?
If you train early or wake up feeling dry after a hot night, a morning drink with electrolytes can make sense. Otherwise, water is fine to start your day.
Is it better to drink electrolytes before or after a workout?
For most sessions, after. Before is useful when it is hot or you are training early without having eaten or had much to drink.
Can I drink electrolytes before bed?
You can, but a big drink right before bed may mean a trip to the bathroom overnight. Earlier in the evening usually works better.
How many electrolyte drinks a day is OK?
It depends on how much you sweat. For most people, one or two on active or hot days alongside plenty of water is plenty. If you have a health condition, ask your doctor.