The Benefits of Electrolytes for Sports Performance

When you're pushing your limits, whether it's lifting heavy in the gym, hitting the pavement for a long run, or grinding through a HYROX race, your body's performance comes down to more than just grit and training. It’s about the silent workhorses that keep everything firing: electrolytes.

Many of us think hydration is just about drinking water. But once you start sweating hard, plain water won’t cut it. That's because you're losing critical minerals that your body needs to function, and the most important one is sodium.

What Are Electrolytes and Why Do They Matter?

Think of your body as a high-performance electrical system. Electrolytes are the wires and sparks that make everything run. These are minerals that carry an electrical charge and play a crucial role in:

• Muscle Contraction: Sending the signals that make your muscles fire.

• Nerve Function: Transmitting messages from your brain to your body.

• Fluid Balance: Keeping your body hydrated by holding on to water.

When you sweat, you lose these key minerals, especially sodium. If you only drink water to replace the fluid you lost, you dilute the remaining electrolytes in your blood. This can lead to a drop in performance, muscle cramps, and in severe cases, a dangerous condition called hyponatraemia (dangerously low blood sodium).

The key players are:

• Sodium: The most important electrolyte for exercise. It helps your body absorb and retain fluid, maintains blood volume, and drives thirst.

• Potassium, Calcium, and Magnesium: These support nerve signals and muscle contractions.

The Science of Sweat

Your body sweats to cool down, but sweat is not just water; it's a salty solution. Losing too much of this salty fluid causes a drop in your blood volume, forcing your heart to work harder to pump oxygen to your working muscles. This is why you feel tired and sluggish.

Research consistently shows that for longer, harder efforts, a drink with both carbohydrates and electrolytes—particularly sodium—is superior to water alone. The carbohydrates provide fuel, while the sodium helps your body absorb and use the fluid more effectively, keeping you hydrated and performing at your best. This is particularly crucial for endurance events like half marathons or the combined strength and endurance challenges of a HYROX competition.

When Do You Need Electrolytes?

For a typical workout under 60 minutes, water is usually all you need. Your body's stored reserves are enough to power you through.

However, an electrolyte drink can make a huge difference if:

• Your workout is longer than 60–90 minutes.

• You're training in hot or humid conditions.

• You're a heavy or "salty" sweater (you see white, gritty marks on your clothes after a workout).

• You struggle to drink enough plain water during long efforts.

Simple Strategies for Your Training

Before Training

• Normal session (<60 mins): Drink to thirst. No special drink needed.

• Long/hot session: Arrive hydrated. A light electrolyte drink before starting can help if you’re a heavy sweater.

During Training

• <60 mins: Water is enough.

• 60–90 mins: Sip an electrolyte + carbohydrate drink. A good starting point is around 460–1150 mg of sodium per litre.

After Training

• For every 1 kg lost, drink approximately 1.5 L of fluid over the next few hours with sodium included (e.g., a sports drink or water with salty food).

The Botto

m Line

Electrolytes won't magically give you a new personal best, but they are crucial for preventing your performance from stalling due to dehydration and fatigue. For those short, intense bursts in the gym, water is fine. But for endurance athletes and anyone pushing past the 60-minute mark or preparing for an event like a half marathon or HYROX, a smart hydration strategy that includes electrolytes is a non-negotiable part of your training plan.

Join our IGNYT Run Club to train with a community that understands the importance of smart fuelling and hydration.