Hydration
Electrolytes and Training Through an Australian Summer
4 August 2026 · 6 min read
Sweat is not just water. It carries sodium, and to a lesser extent potassium, magnesium and chloride. Sodium losses vary widely between individuals — visible salt residue on clothing after a session is a rough indicator of a higher sweat sodium concentration.
For sessions under an hour in mild conditions, water is usually sufficient. Beyond that, or in heat and humidity, an electrolyte drink can help you maintain fluid intake and replace what is lost.
A practical approach is to weigh yourself before and after a long session. Each kilogram of body mass lost approximates one litre of fluid.
More is not automatically better. Excessive electrolyte intake without matching losses offers no advantage and can cause gastrointestinal discomfort.
If you have high blood pressure or are on a sodium-restricted diet, discuss electrolyte supplements with your health professional first.
This article is general information only and is not medical advice, diagnosis or treatment. Supplements should not replace a balanced diet. Always read the label and follow the directions for use. Speak with your doctor or pharmacist before starting a new supplement, particularly if you are pregnant, breastfeeding, taking medication or managing a health condition.