Hydrating before your daily workouts are a great way to ensure you’re not letting hydration limit your productive output. A decrease in dehydration has been shown to limit performance by up to 10%. 10% is the difference between a podium finish and back of the pack. By hydrating with Sodii before training, you’re ensuring that you’re firing on all cylinders, and ready to compete.

If you’re engaging in any sort of demanding training, you’re going to be losing electrolytes through sweat, and even heavy breathing! Being dehydrated after a workout will impact your ability to recover, and come back again with the same level of intensity and consistency. Ensuring that you effectively rehydrate with sodium, magnesium and potassium after a workout, will improve your recovery, by improving metrics of sleep, muscle cramp and soreness and regulating several metabolic processes in the human body.

After 7-9 hours sleep, our bodies wake up dehydrated, and we are slightly on the back foot to start the day. Our bodies lose a great deal of fluid during the night as the body breathes, sweats, continues producing urine and goes through metabolic reactions. These processes all use electrolytes, and starting your day with Sodii is a great way to ensure that you start the day off on the right food, by fuelling your body with essential electrolytes.

When most athletes think hydration, they think about being properly hydrated, and not dehydrated. This may be overlooking a unique way to think about performance, being pre hyper hydration. This occurs when an athlete includes ample amounts of fluid before an event or training to augment performance, and has been tested across a few key performance metrics.

Hyper Hydration has been demonstrated to be able to improve performance through the metric of exercise capacity. When an athlete hyper hydrates before a workout, run or training session, they essentially operate with a greater level of total fluid in their body, theoretically above their typical threshold. A higher fluid plasma volume is thought to lower heart rate, and improve the bodies ability to sweat, as well as prolonging the time to hypo hydration (dehydration). Consider hyper hydration as another performance benefit to keep in your toolkit.

See a link to the study below!

View study here

Being dehydrated during exercise has been shown to negatively impact a deal of performance metrics, including VO2 Max, lactate threshold, power, speed and jumping abilities. These performance metrics translate across almost all performance sports, so ensuring proper hydration before training or performing is an absolute must.

Studies show that dehydration as low as 3% has been shown to negatively impact VO2 max by 3.6% and lactate threshold by 5.63%. These may not sound like huge numbers, but a 5% drop oiff in lactate threshold might be the difference between breaking a PB or winning a race, or falling short of both.

You can view the meta analysis here:

View study here

Why
Sodium increases blood volume and helps reduce the severity of symptoms like dizziness, fatigue, and rapid heartbeat.


How practitioners use it
Recommending 2-4g of sodium daily (depending on severity), often alongside increased fluid intake and compression wear. Electrolyte drinks are an easier, more palatable option than salt tablets, especially for young adults.


When
First thing in the morning and before periods of prolonged standing.

Why
Women with PCOS may benefit from increased hydration and better electrolyte balance, particularly if following a low-carb or ketogenic diet where sodium is often depleted.


How practitioners use it
Sodium supplementation can help prevent the fatigue, headaches, and sugar cravings that come from low sodium on carb-restricted diets.


When
Pre-meals or during fasting windows to help with adherence and appetite regulation.

Why
Conditions like gastrointestinal illness, post-surgical recovery, or chronic fatigue syndrome often deplete sodium and other electrolytes, leading to worse recovery outcomes.


How practitioners use it
Recommend isotonic electrolyte solutions to restore hydration, especially in patients who can't tolerate large amounts of plain water or who are recovering from vomiting/diarrhea.


When
In small sips throughout the day during illness or after procedures.

Why
Chronic stress may lead to aldosterone dysregulation, resulting in sodium loss and low blood pressure.

How practitioners use it
Electrolytes, particularly sodium, are included in adrenal support protocols to restore fluid balance, energy, and blood pressure regulation.


When
Mid-morning and mid-afternoon to counter dips in energy and support stable cortisol levels.

Why
Diuretics, certain antidepressants, and hormonal contraceptives can disrupt sodium balance.


How practitioners use it
Sodium is prescribed or recommended via electrolyte formulations to offset drug-induced imbalances, especially in older adults or those with co-morbidities.

When
Concurrently with medication schedules or when symptoms (e.g., lightheadedness, fatigue) appear.

Why
High blood sugar can cause increased urination, leading to electrolyte loss, especially sodium. This contributes to fatigue, muscle cramps, and poor hydration.


How practitioners use it
Sodium-inclusive electrolyte drinks are often recommended to help replenish losses and support hydration, especially during blood sugar fluctuations or in hot weather.


When
During periods of elevated blood sugar, illness, or as part of daily hydration for those on low-carb or intermittent fasting protocols.

Why
Prolonged work in heat (mines, rooftops, engine bays) leads to heavy sweating and sodium loss, one of the biggest contributors to heat exhaustion.

How it's used
Electrolytes with sufficient sodium are consumed before, during, and after shifts to maintain fluid balance and prevent dizziness, confusion, or fainting.

When
Especially important during summer, in enclosed workspaces, or when PPE limits natural cooling.

Why
Electrolyte imbalance from sweat loss causes reduced neuromuscular efficiency, leading to sluggishness, poor focus, and reduced physical output by day’s end.

How it's used
Practitioners recommend sodium-inclusive hydration to support muscle function and reduce fatigue across long or split shifts.

When
During mid-shift breaks or alongside meals to maintain energy without the crash of sugary drinks.

Why
Workers frequently lifting, bending, climbing or doing repetitive tasks are prone to muscle cramps, often from sodium depletion, not just magnesium.

How it's used
A balanced electrolyte drink high in sodium is used as part of a daily hydration plan, particularly after strenuous tasks or in workers reporting recurrent cramps.

When
End of shift, or right after strenuous work (e.g. jackhammering, welding, concreting).

Why
Night shifts, early starts, and rotating rosters can impact hydration and cognitive function. Sodium helps maintain blood pressure and circulation, especially when caffeine and stress are in play.

How it's used
Used with structured hydration protocols to keep workers alert and reduce lightheadedness or low blood pressure symptoms.

When
At the beginning of night shifts or after long-haul FIFO travel.

Why
Tradespeople often return to work too quickly after illness, dehydration, or injury. Vomiting, diarrhea, and infection can leave sodium stores depleted, worsening fatigue and increasing injury risk.

How it's used
Electrolyte drinks are encouraged during recovery or pre-return-to-work periods to restore hydration and muscle function.

When
Before returning to site or desk-based duties after illness.