Electrolytes are minerals including sodium, potassium and magnesium. They are involved in normal body functions, but that does not mean every gym session needs a specialist electrolyte drink.
For many ordinary workouts, drinking to thirst and eating a normal varied diet is a sensible starting point. Electrolyte products become more relevant when you are sweating heavily, training for a long time, exercising in hot conditions or doing repeated sessions where replacing fluid and electrolytes is harder through normal meals and drinks alone.
What do electrolytes actually do?
Electrolytes help with normal processes such as fluid balance, nerve signalling and muscle function. You lose water and electrolytes in sweat, with sodium generally being the main electrolyte lost.
The amount you lose varies considerably between people and conditions, so a one-size-fits-all intake target is not particularly useful for a general training guide.
When might an electrolyte drink be useful?
Think about the session rather than the label on the bottle. A short indoor weights session is very different from a long run on a hot day.
- Longer training sessions, particularly when you are sweating heavily
- Training or competing in hot and humid conditions
- Endurance events and long outdoor sessions
- Repeated hard sessions where there is limited time to eat and drink normally between them
- People who know from experience that they are particularly heavy or salty sweaters
If your training is short, conditions are mild and you are eating normally, plain water may be all you need during the session.
What should you look for in an electrolyte product?
Start with the electrolyte amounts and serving directions rather than the flavour name. Sodium is especially relevant when replacing sweat losses, while other minerals may also be included. Compare products using the stated serving rather than assuming every scoop, tablet or sachet is equivalent.
Also consider the format. Powders are easy to adjust to the amount of water you want to drink, while tablets and ready-to-drink products can be more convenient when you are away from home.
Where does Per4m Hydrate fit?
Per4m Hydrate is a flavoured electrolyte powder sold in a 210g tub with 30 stated servings. The current directions use one 7g scoop mixed with 400ml of cold water. It is one option if you prefer a flavoured powder rather than plain water or an electrolyte tablet.
The range comes in several flavours, so it is worth choosing one you will actually want to drink rather than treating flavour as an afterthought.
Do you need electrolytes every day?
Not necessarily. Your needs depend on your diet, training, environment and sweat losses. An electrolyte product can be a convenient tool, but it is not a requirement simply because you exercise.
If you have a medical condition, take medication that affects fluid or electrolyte balance, or have been advised to restrict or increase particular minerals, speak to an appropriate healthcare professional before making significant changes.
The practical answer
For a normal gym session, start with water. As sessions become longer, hotter and sweatier, paying more attention to fluid and electrolyte replacement becomes more useful. Choose a product by its label, serving directions and how well it fits the training you actually do.
Want to compare more options? Browse our supplement samples or explore hydration & electrolytes.
