Proper hydration is essential for both daily health and athletic performance, but not all hydration strategies are the same…and not all athletes’ needs are the same. Regardless, as we’ve expressed before, hydration must come before anything. Once you drop into the dark hole of dehydration, it’s one you can’t easily come out of.

The key differences between daily and workout hydration come down to carbohydrate content, electrolyte balance, and your functional goals. Here’s what you need to know.

Daily Hydration vs. Workout Hydration

Daily Hydration: This is your everyday hydration. It should focus on electrolytes without excessive sugar or carbohydrates. Ideally, a daily hydration formula contains fewer than 10g of carbs and supports general hydration needs via electrolytes (specifically sodium) without adding unnecessary sugars. Sodium is a big driver of water absorption/movement and thus why we focus on it. Daily Hydration is great for travel, a day at the office, or around your workout plans.

If you’re looking for hydration options to support general health and recovery, these products are easy and effective choices:

• SiS Hydro Tabs – Low-carb electrolyte tablets designed for daily hydration on the go.

• LMNT – A sugar-free electrolyte mix with high sodium content for those needing additional replenishment.

• Gnarly Hydrate – A balanced hydration mix with essential electrolytes and a mild carbohydrate content for all-day use.

Hydration with Added Benefits

Some hydration products offer additional functional benefits beyond just hydration:

• Neotein – Provides hydration along with both protein and collagen.

• Magna – Combines the three most critical forms of magnesium with electrolytes for a powerful daily drink

• SiS Hydro+ – Combines electrolytes with added vitamins for a daily health-enhancing mix.

Workout Hydration: During exercise and training, your body requires a combination of electrolytes and carbohydrates to sustain energy levels and performance. The other part of that is carbs/sugar help facilitate fluid movement into the cells as well as supporting your fueling goals. A good workout hydration formula should provide at least 10g of carbohydrates per serving along with key electrolytes to replace what’s lost through sweat. We usually recommend people start in that mid-level range of 200-400mg of sodium per hour and go from there.

The longer you plan to go, the more important this becomes. Workouts 60min or less may be fine on low-carb and mid-level hydration. When we approach 90min - 2hrs and beyond, both hydration and fueling needs can increase significantly.

For fueling during exercise, these products provide both more carbohydrates and electrolytes to maintain performance:

• Mortal Hydration – A performance-focused hydration mix with necessary carbs and amazing flavors. Two different sodium options as well!

• Tailwind Endurance Fuel – Designed for endurance athletes, providing ample energy with a blend of carbs and electrolytes + versatile portioning.

• Skratch Labs Hydration Sport – An OG hydration mix from natural ingredients with optimal carbohydrate: electrolyte content.

Electrolyte Boosters

For those real heavy sweaters, we got you. These products offer an easy way to increase electrolyte intake for training or if you just need an extra electrolyte boost:

• Salt Stick – Convenient “fast chews” that provide ample electrolytes when you need them.

• PF&H Electrolyte Capsules – 15 swallowable capsules of 250mg of sodium each.

• Klean Athlete Electrolytes – NSF-certified capsules for clean, effective, and oh-so-easy electrolyte dosing.

Where Does Pre-Workout Fit?

Pre-workout supplements can also be part of this equation. For a brief 101, they help enhance energy, endurance, and focus before key training sessions or events. They often contain certain ingredients to give you some “umph”. You’ll find ingredients such as nitric oxide boosters, caffeine, or other amino acids that support performance.

While they don’t necessarily aim to provide hydration, they may come with trace electrolytes. It’s important to either note how much or pair pre-workout with proper hydration to avoid dehydration if you have a big day on tap. If you are just hitting the gym, a pre-workout may be sufficient.

Pairing a good pre-workout supplement with hydration can enhance performance and endurance for those BIG days.

• BPN Endopump – A stimulant-free pre-workout focused on Increasing nitric oxide production.

• Raw Essential Pre-Workout – A clean pre-workout option with L-Citrulline, Beta Alanine, and 200mg of caffeine.

• Promix Pre-Workout – Formulated with various options of caffeine, beta alanine, and specific amino acids depending on what you need.

Understanding the difference between daily and workout hydration ensures you’re getting the right nutrients at the right time. Daily hydration focuses on electrolyte balance with minimal carbohydrates, while workout hydration provides both carbs and electrolytes for performance. Adding in pre-workout and electrolyte boosters can further refine your hydration strategy. Now, get after it!